ABSTRACT
Substituting moderate amounts of some nuts and seeds for other, less-healthy foods likely plays a role in helping to prevent chronic diseases, such as type 2 diabetes and cardiovascular diseases (CVDs). Peanuts and some other nuts, such as almonds, also are available as nut butters, which likely have similar healthy nutritional profiles as the nuts themselves. When purchasing nut butters, check the ingredients list on the container and opt for those products that list only peanuts, or other nut, as the sole ingredient. Few data exist on seed consumption in relation to risk of type 2 diabetes, CVD, or other chronic diseases, as compared to existing data on nut consumption. Several hypotheses have been suggested to help explain the heart-healthy effects of most nuts and seeds. According to various food guides, 0.5 ounce shelled nuts, 1 tablespoon peanut butter, or 0.5 ounce seeds can be considered equivalent to a 1-ounce serving from the meat and legume group.
