Benefits Of Peanuts For Weight Loss

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Peanuts are a popular legume worldwide. They're a popular healthy snack or dessert topping and can be found on any bar's counter.

They can be raw, roasted, boiled, salted, flavoured, or plain. Peanuts are high in protein and fat, so you may wonder if they can help you lose weight.

How peanuts affect weight loss

So, peanuts can help you lose weight. Eating peanuts is linked to a healthy weight in many studies. They may also help prevent obesity.

1. Keep you full

Peanuts, unlike other snack foods, are high in healthy fats, proteins, and fibre, which take longer to break down and are therefore more nutritious.

A study of 15 people found that eating whole peanuts or peanut butter at breakfast increased fullness and stabilised blood sugar levels.

Simple carbohydrates are quickly absorbed into the bloodstream, causing a spike and drop in blood sugar. This can make you feel hungry soon after eating.

Peanuts, on the other hand, digest slowly and stay in the stomach longer. This makes you feel full and satisfied, allowing you to go longer between meals.

2. Packed with healthy fats

These healthy fats are called MUFA and POFA, respectively, because they are found in a variety of foods, including peanuts and peanut butter (PUFAs).

Reduced rates of inflammation, obesity, and chronic diseases like heart disease and diabetes have been linked to a diet rich in these fats.

Nut consumption reduces long-term weight gain. Unsaturated fats in nuts may help the body use stored fat as energy, say some researchers. More research is needed.

3. Lower calorie intake

Not All Calories In Peanuts Are Absorbed. Peanuts contain fewer calories because your teeth can't break them down into small enough pieces to fully digest them.

The 63 men were fed whole peanuts, peanut butter, oil, or flour. A lower calorie absorption is suggested by the presence of fat in the stools of whole peanut eaters.

Portion control is still important to avoid calorie overload. Because they're easy to overeat, stick to 1–2 handfuls per serving.

But not too much. Overeating calorie-dense foods like peanuts can result in a calorie surplus. 1/4 cup (146 g) of peanuts has 207 cals. Even if only half are absorbed, that's 104–155 calories.

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