Eating just half a handful of peanuts or nuts daily could protect against death from cancer and heart disease, according to new research. The study, published in the International Journal of Epidemiology, found that men and women who consume at least 10g of nuts or peanuts per day have a lower risk of dying from several major causes compared to those who do not eat them.
However, the same health benefits were not observed with peanut butter. Researchers from Maastricht University in the Netherlands said peanuts and tree nuts contain vitamins, fibre, antioxidants, and healthy fatty acids that may contribute to lower death rates. Peanut butter, on the other hand, contains salt and trans fatty acids that could inhibit these protective effects.
The reduction in mortality was strongest for respiratory disease, neurodegenerative disease, and diabetes, followed by cancer and cardiovascular diseases in both men and women. The findings come from the Netherlands Cohort Study, which has tracked over 120,000 Dutch men and women aged 55 to 69 since 1986.
Participants' nut-eating habits were assessed by asking about portion sizes and frequency of consumption of peanuts, tree nuts, and peanut butter. Regular nut-eaters tended to be younger, more educated, drink more alcohol, eat more fruit and vegetables, take supplements, and have lower blood pressure. Women who ate nuts were also leaner, never smoked, and less likely to have diabetes.
Lead researcher Professor Piet van den Brandt described the findings as “remarkable” but noted that a higher intake was not associated with further reduction in mortality risk. The study's dose-response pattern was supported by a meta-analysis of previous studies.
