News and Headlines

New research finds peanut butter consumption builds muscle power in older adults

Tue, 3 Mar 2026 18:28:00 GMT

A clinical trial by researchers at Deakin University’s Institute for Physical Activity and Nutrition (IPAN) in Melbourne, Australia, found that a daily serving of peanut butter significantly boosted muscle power in older adults. The findings were recently published in the international peer-reviewed Journal of Cachexia, Sarcopenia and Muscle (JCSM).

Click here to read the press release.

New Findings Highlight Two Decades of Evidence Supporting Pecans in Heart-Healthy Diets

Wed, 11 Feb 2026 17:44:00 GMT

Comprehensive scientific review reinforces pecans' role in supporting heart health, blood sugar control, diet quality and weight management

CHICAGO, Feb. 11, 2026 /PRNewswire/ -- As Americans focus on heart health during American Heart Month, a newly published scientific review highlights pecans – America's native nut – and their role in heart-healthy diets. Published in the peer-reviewed journal Nutrients1, the comprehensive analysis synthesizes more than 20 years of research on pecans and reinforces positive evidence related to cardiovascular health and overall diet quality, while also identifying promising areas for future research.

Heart Health Leads the Evidence
Studies show that including pecans as part of a healthy eating pattern can support key markers associated with cardiovascular health, particularly blood lipids. Across human studies, regular pecan consumption has been linked to improvements in total cholesterol, LDL ("bad") cholesterol, triglycerides and non-HDL cholesterol when eaten in snacking portions. Pecans contain rich sources of polyphenols (a type of antioxidant) and other bioactive components that could also support antioxidant activity and help reduce lipid oxidation, a process related to oxidative stress.

Emerging evidence points to improvements in post-meal lipid metabolism, an important factor in cardiovascular health. Together, these findings suggest pecans exert their strongest benefits through improvements in lipid metabolism and antioxidant defenses.

Blood Sugar, Satiety and Weight Management
Findings on pecans' effects on blood sugar and diabetes-related outcomes are mixed, and more research is needed to clarify their role in metabolic health. Some studies suggest potential benefits for insulin response or after-meal blood sugar control when pecans replace refined carbohydrates. Several studies report greater feelings of fullness after pecan consumption, making satiety a promising area of research, even as findings on weight outcomes remain mixed. Importantly, current evidence does not show an increased risk of weight gain with pecan intake, with observed weight changes generally within normal day-to-day variability.

Better Diet Quality, Made Simple
The review demonstrates that people who include pecans in their diets score higher on the Healthy Eating Index (HEI), reflecting overall better diet quality. Findings from nationally representative NHANES data further show that pecans naturally fit into balanced, healthy eating patterns, especially when they replace typical snack choices.

"What stands out in the research is the consistency of evidence linking pecans to markers of heart health and overall diet quality," notes Britt Burton-Freeman, PhD, MS, Director of the Center for Nutrition Research, Illinois Institute of Technology. "The additional findings around satiety and weight management add important context, particularly as interest grows in appetite regulation and the use of GLP-1 therapies."

Emerging Research Areas
The review identifies promising opportunities for future research:

- Gut health and digestion, including how pecan nutrients interact with the microbiome.
- Brain health, given pecans' high polyphenol content and links between heart and cognitive health.
- Bioactive compounds, which vary by growing conditions and may influence health outcomes.

While these areas are still developing, the research team say they represent promising directions for future study.

A Heart-Healthy Choice for February and Beyond
Looking for an easy way to add plant-based nutrients to your day? Pecans make a simple, satisfying snack – no prep required.

- Sweet + smart: Pair pecans with fresh fruit like apple slices, berries or a pear for a naturally sweet, balanced bite.
- Savory crunch: Sprinkle chopped pecans over hummus, cottage cheese or a smoothie for extra texture and flavor.
- Yogurt or oatmeal topper: Add pecans to yogurt or oatmeal to boost staying power and help keep you fuller longer.
- DIY snack mix: Combine pecans with whole-grain cereal, dried fruit or bits of dark chocolate for a heart-smart trail mix.
- Upgrade your snack bar: Stir chopped pecans into homemade energy bites or granola for added crunch and nutrition.

Heart health is often about small, sustainable changes for better cardiovascular health. Adding a handful of pecans to meals or snacks may be a simple – and flavorful – way to support heart health and improve overall diet quality. Learn more at EatPecans.com.

This study was supported by the American Pecan Promotion Board (APPB). APPB had no influence over the study or its findings.

More About the Study
The review, Pecans and Human Health: Distinctive Benefits of an American Nut, published in the peer-reviewed journal Nutrients, evaluated more than 20 years of research on pecans and health. The authors reviewed 52 peer-reviewed studies published between 2000 and 2025, including human clinical studies focusing on the physiological effects of pecan consumption across a range of cardiometabolic and other health-related outcomes.

The review assessed evidence related to heart health, diet quality, blood sugar regulation, body weight and satiety, as well as emerging areas such as gut and brain health. It also examined the nutrient and bioactive profile of pecans, including unsaturated fats, fiber and polyphenols and identified key gaps to guide future research. Limitations include the relatively small number of long-term human studies, variation in study design and intake levels and limited data in emerging research areas.

About the American Pecan Promotion Board
The American Pecan Promotion Board (APPB) is comprised of pecan producers and importers dedicated to promoting the benefits of pecans, growing its position in the marketplace, and developing new uses for pecans. Founded in 2021 and operating under the oversight of the USDA, the research and promotion program allows industry to collectively fund and pursue efforts that drive demand for pecans. APPB is based in Irving, Texas. To learn more, visit EatPecans.com.

Click here to see the full study.

Study: Dietary Intervention of Peanuts Improves Brain Vascular Function and Memory

Wed, 5 Nov 2025 15:20:00 GMT

A study from the Institute of Nutrition and Translational Research in Metabolism (NUTRIM) at Maastricht University Medical Center, Maastricht, Netherlands, has found that the consumption of unsalted, skin-roasted peanuts can significantly improve brain vascular function and memory. The findings were published online November 1 in the international, peer-reviewed journal Clinical Nutrition.

The NUTRIM study of 31 healthy older adults ranging in age from 60-75 observed that consuming 60 grams (approximately two servings) of peanuts daily for 16 weeks increased global cerebral blood flow (CBF) by 3.6% and verbal memory by 5.8%. In addition to the brain improvements, systolic blood pressure and pulse pressure decreased by 5 mmHg and 4 mmHg, respectively.

“CBF is an important physiological marker of brain vascular function and refers to the amount of blood that flows through the brain, delivering oxygen and nutrients that are essential for maintaining brain health,” says Dr. Peter Joris, the study’s author and an associate professor in the Department of Nutrition and Movement Sciences, NUTRIM, Maastricht University Medical Center. “We found that longer-term consumption of unsalted, skin-roasted peanuts improved global CBF, which suggests an overall enhancement in brain vascular function.”

The peanut intervention also resulted in increased blood flow in the frontal and temporal lobes of the brain, both of which are important for memory and other cognitive functions.

The NUTRIM study is unique because it combined a well-controlled, longer-term dietary intervention with advanced brain imaging techniques, specifically arterial spin labeling magnetic resonance imaging (MRI), to investigate the effects of daily peanut consumption on brain health. Cognitive performance was evaluated using the Cambridge Neuropsychological Test Automated Battery (CANTAB).

“For the first time, we demonstrated that peanut intake improved brain vascular function in healthy older adults. These favorable effects may help explain the observed improvements in memory, providing novel mechanistic insight into how regular peanut consumption can beneficially affect cognitive function,” says Joris.

As people age, vascular brain function can become impaired, contributing to an elevated risk of cognitive decline and dementia. Dementia, unfortunately, is a worldwide health problem that’s increasing in prevalence. Alzheimer’s Disease International predicts that 78 million will be living with dementia by 2030 and by 2050 the number will reach 139 million.

“Peanuts are especially rich in plant-based protein and contain high concentrations of L-arginine, an amino acid important for vascular health. They are also a valuable source of unsaturated fats and polyphenols, both known to support vascular function,” says Joris. “For this study, skin-roasted peanuts were chosen because the peanut skin contains additional dietary fiber and natural plant compounds, specifically antioxidants. Together, these nutrients may help explain the beneficial health effects of skin-roasted peanuts observed in this study.”

NUTRIM Study Details
The study was a randomized, controlled crossover trial - one of the strongest designs in clinical research. Participants in the intervention group were given premeasured packets of skin-roasted peanuts and directed to consume the peanuts in the morning or afternoon. They were allowed to eat the daily amount all at once, spread it out over the day or add the peanuts to their meals. The control group did not consume peanuts. After 16 weeks, the groups switched conditions to further assess the effects of peanut consumption versus no peanuts on brain health.

The principal investigator of the study was Associate Professor Dr. Peter J. Joris. Test days were conducted by Ph.D. candidate Lucia Kerkhof, Department of Nutrition and Movement Sciences, Maastricht University Medical Center.

The NUTRIM study was supported by funding from The Peanut Institute Foundation.

Study Link

Peanut Consumption May Slow Cellular Aging (International, peer-reviewed journal Antioxidants)

Wed, 23 Apr 2025 15:40:00 GMT

The #1 Nut to Help You Lose Weight, Recommended by Dietitians (EatingWell)

Fri, 18 Apr 2025 18:05:00 GMT

Can Eating Nuts Help Mood? (Nuts for Life)

Tue, 27 Aug 2024 18:35:00 GMT

Tips for Choosing a Nutrient-Rich Diet

Mon, 22 Mar 2021 15:48:12 GMT

You should enjoy the food you eat. In choosing nutrient-rich foods, you'll notice they are familiar, easy to find and represent the five basic food groups. Achieving balance and building a healthier eating pattern can be simple and low-stress. Selecting nutrient-rich foods and beverages first is a way to make better choices within your daily eating plan.

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The Best Nuts for Heart Health

Wed, 24 Feb 2021 15:38:33 GMT

When evaluating your diet, it’d be nuts not to consider heart health. But you don’t need to take drastic measures to reduce risks of hypertension, cardiovascular disease (CVD), and other health complications. Studies suggest you can improve heart health by eating more nuts—presuming you are not allergic to them. Nuts are better for cardiovascular health than you might think. Here’s what research says about which nuts you should eat, and how they could help keep heart failure and stroke at bay.

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Nuts Help Manage Your Diet to Control Anxiety

Wed, 23 Sep 2020 14:56:01 GMT

Nuts! Almonds, cashews and pistachios contain selenium, which is a mineral that can help elevate mood. While it may not have a direct effect on cortisol it can help combat the effects of too much cortisol. It helps to strengthen your immune system in times of stress, when the body may be depleted or weakened.

Dark chocolate! Naturally-occurring antioxidants in dark chocolate can aid in decreasing inflammation and slow the production of the cortisol hormone. The result of one study indicated that about 40 grams per day of dark chocolate can help, so don’t feel bad about having a piece or two! Just aim for a dark chocolate with a high cocoa content, like 85% or higher, for best results and lower added sugar.

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Foods That Help Combat Stress

Mon, 31 Aug 2020 15:02:40 GMT

What people eat not only impacts their waistlines, but how they think and feel. According to Harvard Health, 40 million adults, 18% of the population, struggle with anxiety.

Studies have shown for over a decade that a healthy diet: predominantly fruits, vegetables, whole grains, fish and lean protein, decreases the risk of depression across a spectrum of ages. But studies now also show that changing your diet can be a good first step in addressing stress and anxiety. Since many people are struggling with stress and anxiety amid the coronavirus pandemic and many of us are cooking at home more regularly, it’s helpful to understand how our diet can help alleviate some of our stress.

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Nuts Among Best Cold & Flu Fighting Foods

Fri, 24 Jul 2020 15:07:00 GMT

Nuts are full of protein, vitamin E and zinc. A cup of roasted almonds offers 6.8 mg of vitamin E. If you think you don't like nuts, maybe you just need to find the right kind for your taste buds. Nuts also can be used in many different ways throughout the day...

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Nuts Boost Immunity

Fri, 27 Mar 2020 15:48:43 GMT

Zinc helps cells in your immune system grow and differentiate, Majumdar explained.
One meta-analysis revealed that zinc supplements may shorten the duration of symptoms of the common cold. However, it concluded that "large high-quality trials are needed" before definitive recommendations can be made.

Sources of zinc include beans, chickpeas, lentils, tofu, fortified cereals, nuts, seeds, wheat germ, oysters (including canned), crab, lobster, beef, pork chop, dark meat poultry and yogurt.

Protein is a key building block for immune cells and antibodies and plays a crucial role in helping our immune system do its job.

Protein comes from both animal and plant-based sources and includes fish, poultry, beef, milk, yogurt, eggs and cottage cheese, as well as nuts, seeds, beans and lentils.

Majumdar recommends protein-rich snacks, such as roasted chickpeas, which can be eaten in place of snacks devoid of protein, such as animal crackers, for example.

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Consumption of Nuts at Midlife and Healthy Aging in Women

Tue, 7 Jan 2020 15:54:39 GMT

Nut consumption may reduce age-related diseases and lead to better health and well-being in aging. Many conditions of aging develop over decades, and thus earlier lifestyle factors may particularly influence later health. Methods. In 1998 and 2002, we administered food frequency questionnaires to assess nut consumption (peanuts, walnuts, and other nuts and peanut butter) in women in the Nurses’ Health Study in their 50 s/early 60 s. In 2012, those who survived beyond 65 years with no chronic diseases, no reported memory impairment, no physical disabilities, and intact mental health were considered “healthy agers.” We used multivariable logistic regression to estimate odds ratios for healthy versus usual aging, controlled for sociodemographic, behavioral, dietary, and other potential confounding factors. Results. Of 33,931 participants at midlife, 16% became “healthy agers.”

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Does Eating Nuts Help Prevent Weight Gain?

Wed, 25 Sep 2019 19:03:22 GMT

Two clinical studies have upheld previous findings showing a daily serving of nuts might keep off the extra weight people tend to accumulate as they grow to adults.

One of these studies, which was published in the journal, BMJ Nutrition, Prevention & Health in 2018, examined the effects of eating more nuts on weight control. This particularly large observational study involved more than 155,000 men and women throughout the United States.

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Swapping One Portion of Red Meat a Day for Fish or Nuts Could Cut Risk of Early Death

Thu, 13 Jun 2019 19:41:54 GMT

Swapping one portion of red meat for fish or nuts daily could cut the risk of early death by almost a fifth, research in the British Medical Journal suggests.

Scientists said the Harvard study showed the benefits of the “Med diet” - with eggs, nuts and fish more often chosen instead of meats.

The eight year study examined the dietary habits of more than 81,000 people in the US.

People were asked how much they had eaten of different types of foods including red and processed meats - such as ham, hot dogs and bacon - as well as nuts, fish, eggs, whole grains, legumes and chicken and turkey.

The results showed that swapping a daily portion of meat for fish cut the risk by 17 per cent over the eight-year period.

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Walnuts May Help Lower Blood Pressure for Those at Risk of Heart Disease

Wed, 1 May 2019 20:04:56 GMT

UNIVERSITY PARK, Pa. — When combined with a diet low in saturated fats, eating walnuts may help lower blood pressure in people at risk for cardiovascular disease, according to a new Penn State study.

In a randomized, controlled trial, researchers examined the effects of replacing some of the saturated fats in participants’ diets with walnuts. They found that when participants ate whole walnuts daily in combination with lower overall amounts of saturated fat, they had lower central blood pressure.

According to the researchers, central pressure is the pressure that is exerted on organs like the heart. This measure, like blood pressure measured in the arm the traditional way, provides information about a person’s risk of developing cardiovascular disease (CVD).

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A Nutty Solution for Improving Brain Health

Thu, 21 Mar 2019 15:31:46 GMT

Long-term, high nut consumption could be the key to better cognitive health in older people according to new research from the University of South Australia.

In a study of 4822 Chinese adults aged 55+ years, researchers found that eating more than 10 grams of nuts a day was positively associated with better mental functioning, including improved thinking, reasoning and memory.

Lead researcher, UniSA's Dr Ming Li, says the study is the first to report an association between cognition and nut intake in older Chinese adults, providing important insights into increasing mental health issues (including dementia) faced by an ageing population.

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Peanuts Integral to MIND Diet and Brain Health

Tue, 19 Mar 2019 18:16:25 GMT

Albany, Ga. (March 12, 2019) – A recent study published in the journal Nutrition, Health & Aging found the MIND diet, which was specifically developed as a dietary pattern to prevent cognitive decline, can reduce and delay the progression of Parkinson’s disease. Previous research has shown the MIND diet may also reduce the risk of developing Alzheimer’s disease by as much as 53 percent.
The MIND diet is a daily eating pattern that combines elements from the heavily researched Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. The MIND diet recommends Americans structure their eating around 10 brain-healthy food groups to improve brain function and prevent dementia. The food categories include green leafy vegetables and other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and a small amount of wine a day.

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Walnut Consumers May Have Lower Depression Scores

Fri, 15 Feb 2019 20:00:43 GMT

esearchers found a consistent association between eating nuts, particularly walnuts, and fewer and less frequent depressive symptoms in a representative sample of the U.S. population over a 10-year period.

“We began research on tree nuts and cognition a number of years ago and found beneficial associations showing slowing in cognitive decline, particularly in women that consumed more walnuts,” Lenore Arab, PhD, professor at the UCLA David Geffen School of Medicine, told Healio Psychiatry. “To expand our understanding of the ‘brain-walnut connections’ — knowing that the research on the mind-gut connection is blossoming, and that walnuts have an unusual pattern of fatty acids, fiber and polyphenols that do affect the microbiome — we studied depression among a representative sample of Americans.”

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Nuts for Nuts? Daily Serving May Help Control Weight and Benefit Health

Mon, 5 Nov 2018 15:25:28 GMT

eating Brazil nuts and other varieties of nuts daily may prevent weight gain and provide other cardiovascular benefits, according to two separate preliminary studies to be presented at the American Heart Association’s Scientific Sessions 2018 in Chicago, a premier global exchange of the latest advances in cardiovascular science for researchers and clinicians.

One study analyzed the influence of eating nuts and peanuts on long-term body weight in U.S. men and women. The other study examined whether eating Brazil nuts could increases a sense of fullness and improve glucose and insulin responses.

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Daily Serving of Nuts May Stave Off Weight Gain

Mon, 5 Nov 2018 05:32:04 GMT

Two new studies suggest that a small daily serving of nuts may benefit overall metabolic health and keep off the weight we tend to gain as we enter adulthood.
serving of nuts

A daily serving of nuts may prevent weight gain and improve metabolic health in the long run, two new studies suggest. From providing cardiovascular benefits to potentially improving fertility, and even boosting memory and intelligence, the health benefits of nuts are numerous — and no wonder. Nuts are packed with unsaturated fatty acids, fiber, protein, and other beneficial chemicals, which may all contribute to good health. However, can nuts aid weight loss? Are certain types of nuts better able to support good metabolism? Two new studies delved deeper into these questions. The authors will present the findings at Scientific Sessions 2018, a conference to be held by the American Heart Association (AHA) in Chicago, IL.

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Are Sunflower Seeds Healthy? Here's What Experts Say

Tue, 23 Oct 2018 19:55:34 GMT

Sunflower seeds are rich in nutrients. One serving of shelled sunflower seeds is usually an ounce, which is about 1/4 cup or 4 tablespoons (one to two thumb-sized portions.) They’re particularly high in healthy fat: A serving delivers 14 grams of fat with a mix of monounsaturated and polyunsaturated fats. “The mono- and polyunsaturated fats in sunflower seeds show a clear health benefit, especially related to heart health and risk of cardiovascular disease,” says registered dietitian Alissa Rumsey.

A serving of the seeds also contains about 6 grams of protein and 2.5 grams of fiber. “Fat, fiber and protein play an important role in satiety, the feeling of fullness,” says Rumsey.

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Nut Sales Surge in China

Tue, 4 Sep 2018 17:43:01 GMT

Nut consumption in China is rising much faster than other snack items, according to the Chinese Nutrition Society, reports China Daily. Sales of nuts in China are expected to exceed $14.6 billion in 2020, up from about $8.1 billion in 2014. The most popular varieties among Chinese customers are macadamia nuts, pine nuts, pecans, almonds, and sunflower seeds.

As consumer interest grows in tree nuts, noted for their distinct flavors and nutritional benefits, many Chinese companies have imported exotic tree nuts for processing, says Wang Yingyao, academic and fund management director with the Chinese Nutrition Society. Surveys show that regular snack consumers, who in China are often ages 20 to 49 and female, prefer snacks that are rich in protein but low in calories, salt, and sugar, according to the report.

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Pushing Nut Varieties Further into the Mainstream

Mon, 6 Aug 2018 15:22:11 GMT

Consumer demand for products featuring ingredients perceived as natural and healthy is spurring interest in a wide variety of nuts. Nut marketing boards and ingredient manufacturers are taking notice as they amp up marketing campaigns aimed at increasing consumption and getting their ingredients added to a wider variety of food and beverage applications.

This past April the pecan industry launched a national consumer marketing campaign aimed at shifting consumer perception of pecans from a seasonal baking ingredient to the “original ‘supernut’.”

“The American pecan industry has a rich history dating back centuries and a powerful story that is largely untold — our goal is to change that,” said Mike Adams, a Texas pecan grower and chairperson of the American Pecan Council (A.P.C.), Fort Worth, Texas. “Other nuts, to their credit, have benefited from large consumer campaigns for decades. Now, we want to shine a light on our industry that has come together to share the story of the American pecan.”

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Study: Effects of Walnut Consumption on Blood Lipids

Sun, 1 Jul 2018 18:58:01 GMT

Effects of walnut consumption on blood lipids and other cardiovascular risk factors: an updated meta-analysis and systematic review of controlled trials

By: Guasch-Ferré M, Li J, Hu FB, Salas-Salvadó J, Tobias DK

Background: Intervention studies suggest that incorporating walnuts into the diet may improve blood lipids without promoting weight gain.

Objective: We conducted a systematic review and meta-analysis of controlled trials evaluating the effects of walnut consumption on blood lipids and other cardiovascular risk factors.

Design: We conducted a comprehensive search of PubMed and EMBASE databases (from database inception to January 2018) of clinical trials comparing walnut-enriched diets with control diets. We performed random-effects meta-analyses comparing walnut-enriched and control diets for changes in pre-post intervention in blood lipids (mmol/L), apolipoproteins (mg/dL), body weight (kg), and blood pressure (mm Hg).

Results: Twenty-six clinical trials with a total of 1059 participants were included. The following weighted mean differences (WMDs) in reductions were obtained for walnut-enriched diets compared with control groups: −6.99 mg/dL (95% CI: −9.39, −4.58 mg/dL; P <0.001) (3.25% greater reduction) for total blood cholesterol (TC) and −5.51 mg/dL (95% CI: −7.72, −3.29 mg/dL; P <0.001) (3.73% greater reduction) for low-density lipoprotein (LDL) cholesterol. Triglyceride concentrations were also reduced in walnut-enriched diets compared with control [WMD= −4.69 (95% CI: −8.93, −0.45); P = 0.03; 5.52% greater reduction]. More pronounced reductions in blood lipids were observed when walnut interventions were compared with American and Western diets [WMD for TC = −12.30 (95% CI: −23.17, −1.43) and for LDL = −8.28 (95% CI: −13.04, −3.51); P < 0.001]. Apolipoprotein B (mg/dL) was also reduced significantly more on walnut-enriched diets compared with control groups [WMD = −3.74 (95% CI: −6.51, −0.97); P = 0.008] and a trend towards a reduction was observed for apolipoprotein A [WMD = −2.91 (95% CI: −5.98, 0.08); P = 0.057]. Walnut-enriched diets did not lead to significant differences in weight change (kg) compared with control diets [WMD = −0.12 (95% CI: −2.12, 1.88); P = 0.90], systolic blood pressure (mm Hg) [WMD = −0.72 (95% CI: −2.75, 1.30); P = 0.48], or diastolic blood pressure (mm Hg) [WMD = −0.10 (95% CI: −1.49, 1.30); P = 0.88].

Conclusions: Incorporating walnuts into the diet improved blood lipid profile without adversely affecting body weight or blood pressure.

Published: June 21, 2018

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