Albany, Ga. ? Peanuts, a dietary outcast during the fat-phobic 1990s, have made a comeback, with consumption soaring to its highest level in nearly two decades and more doctors recommending nuts as part of a heart-healthy diet.

When peanut butter and snack peanuts plummeted as Americans switched to low-fat diets, the peanut industry responded with studies showing the health benefits of peanuts.

“Mothers gave us peanuts and peanut butter. Now, we’ve figured out that Mom was right. But it took a lot of researchers and universities to figure that out,” said Don Koehler, executive director of Georgia’s Peanut Commission.

Total consumption of peanuts jumped last year to nearly 1.7 billion pounds, compared to 1.5 billion pounds the year before.

The amount of snack peanuts eaten climbed to 415 million pounds in the 2003-2004 crop year, the highest since the mid-1990s. And peanut butter consumption soared to 900 million pounds, from a low of about 700 million in the ’90s.

The federal government’s latest dietary guidelines say peanuts, which contain unsaturated fats, can be eaten in moderation.

“Now we know that the type of fat found in peanuts is actually good for us,” said Lona Sandon with the American Dietetic Assn. “It doesn’t clog our arteries like saturated fat. It helps keep the arteries clean.”

This undated photo released by the U.S. Department of Agriculture shows harvested peanuts being brought into a warehouse in Alabama. Peanuts, a dietary outcast during the fat-phobic 1990s, have made a comeback, with consumption soaring to its highest level in nearly two decades and more doctors recommending the nuts as part of a heart-healthy diet. Total consumption of peanuts jumped in 2004 to nearly 1.7 billion pounds, 9.2 percent higher than the 1.5 billion pounds consumed the year before.

But that’s only if you don’t overdo it, and that’s the part that often trips up peanut lovers. There are 14 grams of fat in one serving of peanuts, which is only one ounce. A handful can have up to 200 calories.

“The problem is that the portions need to be low so you don’t overconsume the calories — that’s where the public has a disconnect,” said Madelyn Fernstrom, director of the Weight Management Center at the University of Pittsburgh Medical Center. “It’s a well-spent 200 calories if you can limit it to that. The problem is volume. It’s very hard to have a small serving of peanuts, meaning a small handful.”

Research at several universities suggests peanuts may help prevent heart disease, that they can lower bad cholesterol and that they can help with weight loss, possibly by making people feel satisfied so they eat less overall. One Harvard study showed an association between peanut butter consumption and a reduced risk of diabetes.