Peanuts are one of the most popular legumes in the world. They are widely used as a healthy snack or dessert topping and are usually found on the counter of any bar.
They come in many varieties, such as raw, roasted, boiled, salted, flavored, or plain. Although peanuts are known for their high protein and fat content, you may be wondering if they can help you lose weight.
Are peanuts good for losing weight?
This article tells you if peanuts are good for losing weight.
How Peanuts Affect Weight Loss
Peanuts can help you lose weight in a number of ways. In fact, many observational studies have shown that peanut consumption is associated with a healthy weight. In addition, they have been associated with lower obesity rates.
Keep you full
Unlike other simple carbohydrate-rich snacks, peanuts are high in healthy fats, protein, and fiber, which take longer to digest.
A small study of 15 participants found that adding whole peanuts or peanut butter to breakfast resulted in increased satiety and more stable blood sugar.
Simple carbohydrates are quickly absorbed into the bloodstream and cause a rapid increase in blood sugar followed by a rapid fall. This can make you hungry soon after eating.
Peanuts, on the other hand, are digested slowly and stay longer in the stomach. This helps you feel full and satisfied, allowing you to spend longer between meals.
Finally, peanuts require more chewing, allowing you to eat your food more slowly. As a result, this gives your body time to send satiety signals that can prevent you from overeating.
Filled with healthy fats
Peanuts are high in healthy fats known as monounsaturated fatty acids (MIAs) and polyunsaturated fatty acids (IPAs).
A diet rich in these fats has been associated with reduced rates of inflammation, obesity, and chronic diseases, such as heart disease and diabetes.
In addition, nut consumption is associated with a lower risk of long-term weight gain. Some researchers believe that the high content of unsaturated fats in nuts can improve the body's ability to use stored fats as energy. However, further research is needed.
Low caloric intake
Although peanuts are high in calories, you can't absorb all the calories they provide.
When you eat peanuts, your teeth can't break them down into a size small enough for complete digestion, which means you probably absorb fewer calories while the rest is excreted by waste.
In a study of 63 men, participants ate whole peanuts, peanut butter, peanut oil, or peanut flour. After comparing stool samples, those who ate whole peanuts had significantly higher amounts of fat in their stools, indicating lower calorie absorption.
However, this does not mean that you should go too far. Overeating high-calorie foods, such as peanuts, can always lead to excess calories and ultimately hinder your weight loss efforts.
For example, a 1/4 cup (146 grams) serving of peanuts contains 207 calories. Even if only 50 to 75% of calories are absorbed, this remains 104 to 155 calories.
Therefore, it is always important to keep portion sizes in mind to prevent calories from accumulating. It is best to stick to 1 to 2 handles per serving, as they are easy to overeat.
Summary
Research has shown that eating peanuts can help you better manage your weight. Peanuts are rich in fiber, protein, and healthy fats, which can help you feel full and avoid overeating.
Which ones to choose
It is always best to select unflavoured peanuts that have undergone minimal treatment and do not contain added salt or other ingredients. Avoid candied peanuts, which contain a sugar coating and provide extra calories.
For more fiber and antioxidants, enjoy peanuts with the skin. The extra fiber can help increase fullness.
Boiled peanuts contain fewer calories than raw or roasted peanuts, with about 116 calories per 1/4 cup (146 grams), compared to 207 and 214 calories for raw and toasted peanuts, respectively.
However, boiled peanuts contain 50% less fat than raw and toasted peanuts, which means they may not have the same filling effect. Therefore, choose the type you prefer and always pay attention to the size of your portions.
Select untied peanuts because they take longer to open, which can prevent you from eating without thinking and ultimately help you better manage portion sizes and calorie intake.
While peanut butter may be a healthy option, use natural peanut butter that does not contain added salt, processed oils, or other ingredients.
Summary
Raw, roasted, and boiled peanuts are great options as a healthy snack. Be sure to choose peanuts with no added salt or flavor, and always be aware of the size of your serving sizes.
Conclusion
Peanuts are full of nutrients and are a healthy snack.
They are packed with fiber, protein, and healthy fats, which can help with weight management by keeping you fuller for longer.
For best results, choose raw, toasted, or boiled peanuts with no added salt or aroma, and pay attention to the size of your serving size.
Peanuts are a great alternative to other high-calorie, processed snacks to help you achieve your weight loss goals.
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