Peanuts are often confused with tree nuts, but they are actually legumes. Botanically speaking, they belong to the same family as beans and lentils. However, when it comes to dietary guidelines, Dr. Caldwell Esselstyn groups peanuts with nuts due to their similar fat content and nutritional profile. This distinction is important for individuals following a whole food, plant-based lifestyle aimed at preventing or reversing heart disease.
Dr. Esselstyn’s dietary recommendations are grounded in decades of clinical experience and research. For individuals with documented heart disease, he advises avoiding all nuts, including peanuts and peanut butter. His concern is about the saturated fat content. He worries that these foods could promote the progression of cardiovascular disease. Dr. Esselstyn notes that none of the patients in studies successfully reversed advanced heart disease while consuming nuts. They also did not consume peanut products. He also highlights the addictive quality of nuts, which can make portion control difficult for many people.
It is possible to maintain total cholesterol under 150 mg/dL and LDL under 80 mg/dL without medication. This is true for those who do not have heart disease. Dr. Esselstyn allows for small amounts of nuts and avocado. Even then, moderation is key, and low-fat options like chestnuts are preferred. Instead of relying on nuts for healthy fats, he suggests obtaining essential omega-3 fatty acids from other sources. Ground flaxseed and chia seeds are recommended. He also references studies. These studies suggest peanut oil may cause more vascular damage than other fats. This further supports his caution against peanut consumption in heart patients.
Take away:
Although peanuts are technically legumes, they are treated like nuts in Dr. Esselstyn’s heart-healthy eating plan. If you have heart disease, the recommendation is clear: skip the peanuts and peanut butter. If you are healthy and your cholesterol numbers are excellent, you may enjoy them occasionally in very small amounts. However, the foundation of the diet should always be whole, plant-based foods low in fat.
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