About Nuts newsletter
PEANUTS AND NUTS, SURPRISINGLY MULTIFACETED

In this newsletter
1. Third issue of e-newsletter
2. Expert opinion: Kees de Graaf, Extraordinary Professor of Eating Behaviour at the University of Wageningen
3. Science and health
4. Almonds in the spotlight!

1. Third issue of e-newsletter
The third issue of the About Nuts newsletter is in a new setting. As you probably have read, Duyvis has recently decided to cease commissioning About Nuts. The reason is the take-over by PepsiCo. About Nuts will in future be issued by The Nut Company. With this third newsletter, The Nut Company would like to tell you about new developments in the field of peanuts, nuts and health. In this issue you can read about the new fibre guideline and the role of peanuts and nuts in this regard. Extraordinary Professor of Eating Behaviour Kees de Graaf talks about the phenomenon of satiation in relation to peanuts and nuts.
The About Nuts e-newsletter is sent free of charge to interested professionals. If you would like to receive the newsletter, please send an email to info@aboutnuts.nl where you can also send your questions and comments. This would be much appreciated.

2. Expert opinion:
Kees de Graaf, Extraordinary Professor of Eating Behaviour at the University of Wageningen
Kees de Graaf
Photo: Kees de Graaf
From a nutritional point of view, peanuts and nuts are multifaceted products. They have a high nutrient density, which can result in a slow digestion and a feeling of satiation. Furthermore, multiple studies by one lab show that there are no undesirable effects from peanuts and nuts on weight control in the short term¹. On the other hand, peanuts and nuts have a high energy density, which is in fact coupled with low satiation. The question is, which mechanism is the dominant one?
Various satiation mechanisms
There are various mechanisms, which could underlie the satiation effect of peanuts and nuts.
  • Generally speaking, macronutrients differ in their degree of satiety. Proteins have the highest satiation value, followed by carbohydrates and fats and then alcohol.
  • Apart from this, dietary fibres have a positive effect on satiation.
  • The fat fraction has a relatively small effect on satiation.
  • Finally, it is known that solid foods give a higher feeling of satiation than fluids.
Peanuts and nuts
Peanuts and nuts contain a lot of protein and fibre, but also a considerable amount of fat, albeit unsaturated. Various studies have shown a satiation effect for peanuts and nuts. Indications show that this is due to the protein (20-30g / 100g) and fibre (> 5g / 100g). The fat fraction in peanuts and nuts is relatively high, about 50g/100g, of which 80-90% is unsaturated fat. As indicated above, fat is generally less satiating than protein. Furthermore, recent research has shown that unsaturated fat has a lower satiation effect than saturated fat². It would appear, therefore, that the satiation effect of protein and fibre is the dominant one. Research has not yet been carried out to determine the satiation effect of peanuts in a normal user context (e.g. with a drink).
Source:
1 Garcia-Lorda P et al Eur J of Clin Nutr, 2003, Kirkmeyer SV, Mattes RD, Int. J. of Obesity, 2000
2 Iyer, SS, Boateng, LA, Int. J. of Obesity, 2006


3. Science and health
Per portion (30 grams) Dietary fibre (grams)
Peanuts 2
Brazil nuts 1,7
Walnuts 1,6
Hazelnuts 1,4
Pistachio nuts 1,3
Cashew nuts 0,9
Almonds 0,9
Pecan nuts 0,9
Table 1: Quantity of dietary fibre in peanuts and nuts
The role of peanuts and nuts in the new fibre guideline
The Health Council set up a new guideline for fibre consumption in March. According to this guideline, adults in the age range 19 to 50 years should consume around 30 to 40 grams of fibre per day. This is at least 10% more than the current guideline of 25 to 30 grams of fibre per day. The guideline concerns fibre that occurs naturally in food. It has been proven that fibre has various beneficial effects on health, such as contributing to improved bowel function and protecting against heart and vascular diseases. Eating fibre also gives a feeling of satiation. Some fibres have a prebiotic effect and an advantageous effect on the cholesterol levels. At present, only 10% of the population in the Netherlands eats enough daily fibre, based on the old fibre guideline. Many people in the Netherlands are not aware of a lack of fibre and of the positive effects of fibre on health. Peanuts and nuts are a good source of dietary fibre. On average, they contain 5 grams of dietary fibre per 100 grams (± 3 handfuls).
Source: The Health Council


The beneficial effects of fibre are:
  • Improved bowel movement
  • Beneficial effect on cholesterol level
  • Satisfies hunger
  • Good for intestinal bacteria
Carbohydrate-rich food with a low GI; positive effect on weight loss and LDL cholesterol
A diet rich in carbohydrates and with a low glycemic index (GI) has a beneficial effect on weight loss and lowers the risk of heart and vascular disease. This has been shown in recent research among 129 overweight young adults (18 to 40 years) with a Body Mass Index > 25. The participants followed at random one of four diets low in calories and fat for a period of 12 weeks. Of these, two diets were rich in carbohydrates (55% of the total energy intake); two diets were rich in protein (25% of the total energy intake); both had a variant with a high and a low GI load. During the study, changes in weight, body composition and blood cholesterol level were measured. After 12 weeks, all the participants had lost weight. There was no significant difference between the four diets. However, a significant difference was found between the diets in the percentage of participants that lost 5% or more in weight. The reduction in the GI in the carbohydrate-rich diets, but not in the protein-rich diets, led to almost a doubling of the percentage of participants with a minimum of 5% weight loss (high GI: 31%, low GI: 56%). Increased levels of total and LDL cholesterol were found in the blood in participants who followed the protein-rich, high GI diet. Participants who followed the protein-rich and carbohydrate-rich diet with low GI had a reduction of the total and LDL cholesterol in their blood. The results of this study suggest that it is not only the complete energy intake, but also the GI load, in any case for a short period that has an effect on weight loss and the cholesterol content.
Source: McMillan-Price J. et al. Comapison of 4 diets of varying glycemic load on weight loss and cardiovascular risk reduction in overweight and obese young adults. A randomized controlled trail. Archives of Internal Medicine; 166, 14, July 2006
* CH = Carbohydrates    ** GI = Glycemic Index
Diets Percentage of participants with weight loss > 5% Effect on total and LDL cholesterol
Rich in CH*, high GI** 31% -
Rich in CH, low GI 56% lowering
Rich in protein, high GI 66% raising
Rich in protein, low GI 33% lowering
Table 2: Effect of diets on weight loss and cholesterol level


Peanuts and nuts have a low GI (<20). The GI is a measure of the speed with which glucose from food becomes available in the blood. Products with a low GI produce a gradual raising and lowering of the quantity of glucose in the blood. Products with a high GI produce peaks and troughs in the glucose level. This can result in people eating more than they need. A low GI diet consists of plenty of vegetables, fruit, grain products, products that have little added sugar, legumes (including peanuts) and nuts.

Relationship between walnuts and a healthy heart
Previous studies have shown that walnuts lower LDL cholesterol. A recent study has shown that walnuts may have a direct positive effect on the blood vessels. In a 26-week study, hamsters received food to which walnuts or vitamin E had been added. The food with walnuts appeared to reduce the amount of endothelin in the blood. Endothelin can cause inflammation and increase the presence of plaques in blood vessels. A reduction in the endothelin content of the blood could contribute to the prevention of cardiovascular disease.
The lowering of endothelin did not appear to be related to vitamin E, of which walnuts have a high content, but could be related to an as yet unknown fat component in walnuts. The quantity of walnuts that the hamsters received is comparable to a human consumption of 3 to 5 handfuls (90 - 240 grams) per day. Additional studies are needed to endorse the results and to determine whether the quantity of walnuts that people eat on average per day also has a positive effect on blood vessels.
Source: Davis P. et al. Walnuts reduce Aortic ET-1 mRNA levels in Hamsters Fed a High-Fat, Arherogenic Diet. American Society for Nutrition; 136, 428-432, February 2006


4. Almonds in the spotlight
Almonds
Photo: Almonds
Almonds are the kernel of a fruit and it is therefore also called a stone fruit. Hundreds of years ago, almonds were very popular. The chefs of royal families added almonds to the food, so that the heavy meals of meat were easier to digest. The Romans threw almonds over newly married couples as a fertility ritual. The almond originates from the warm deserts of west Asia. Nowadays, it is also grown in Spain, America (California) and Italy. Almonds belong to the rose family and are therefore known as 'the queen of the rose family'. An almond tree can grow up to 12 meters high. Almonds are harvested in August and September.
There is a difference between sweet and bitter almonds. The sweet almond is the 'normal' almond. The bitter almond was used in the past as an aromatic substance and/or as a flavouring in baking and sweets, but it is no longer available in the Netherlands. Almonds contain many good nutrients. They are rich in the antioxidant vitamin E and they are a good source of magnesium. Antioxidants can play a role in the prevention of cardiovascular disease and cancer. Magnesium is necessary for bone formation and plays an important role in the various enzyme processes in the body.
* RDA = Recommended Daily Allowance
Almonds (roasted)   Per portion (30g) % RDA*
Energy (kJ)
(kcal)		 783
187		  
Protein (g) 5,4  
Carbohydrates (g) 3,4  
Fat
    Saturated
    Unsaturated		 (g)
(g)
(g)		 17
2,5
14,1		  
Fibre (g) 0,9  
Magnesium (mg) 51 17%
Vitamin E (mg) 7,4 74%
Table 3: Table of nutritional value of almonds (per portion)