Are Peanuts Good for Weight Loss?

Peanuts are the most popular league in the world. These are widely used as healthy snacks or dessert toppings and are usually found at any bar counter.

They come in a variety of forms, such as raw, fried, cooked, salted, flavored or plain. Peanuts are known for being high in protein and fat, so you might think that these can help you lose weight.

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This article tells you that peanuts are good for weight loss.

How peanuts affect weight loss

Peanuts can help you lose weight in a variety of ways. In fact, many observational studies have shown that eating peanuts is associated with a healthier weight. Additionally, they have been associated with lower rates of obesity.

 keep you full

Chinese nuts contain more healthy fats, proteins and fiber than simple carbohydrates, which take longer to digest.

A small study of 15 participants found that adding whole peanuts or peanut butter to breakfast increased satiety and increased blood sugar levels.

Normal carbohydrates are rapidly absorbed into the bloodstream and there is a rapid rise in blood sugar followed by a rapid drop. You may feel hungry after eating it.

In contrast, peanuts are digested more slowly and stay in the stomach longer. It helps you feel full and satisfied, allowing you to spend more time between meals.

After all, peanuts need more chewing, allowing you to eat your food more slowly. As a result, it gives your body time to send a satisfaction signal that can keep you from overwork.

Healthy fatty

Peanuts are rich in healthy fats known as monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA).

A diet high in these fats has been linked to a reduced rate of inflammation, obesity and chronic conditions such as heart disease and diabetes.

Also, feeding nuts is associated with a lower risk of long-term weight gain. Some researchers theorize that the higher unsaturated fat content in nuts may improve the body's ability to use stored fat for energy. Yet more research is needed.

The amount of calories is low

Peanuts are high in calories but you can't absorb all the calories they provide.

When you eat peanuts, your teeth can’t break them down into a smaller size for complete digestion, which means you’re probably consuming fewer calories while the rest goes out through the waste.

In a study of 3 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 make it extra. Eating high-calorie foods like peanuts can still create extra calories and ultimately hinder your weight loss efforts.

For example, a 1/4 cup (146 grams) of peanuts has 207 calories to serve. Even if it absorbs 50-75% of the calories, it is still 104-155 calories.

Thus, it is important to consider portion sizes to prevent calories from piling up. It’s best to limit yourself to 1 or 2 handfuls to serve yourself as easy as possible.

SUMMARY:

Studies have shown that eating peanuts helps you control your weight better. Peanuts are high in fiber, protein and healthy fats, which help you feel full and protect you from overeating.

Which one to choose

It is always best to choose comfortable peanuts that are minimally processed and do not contain salt or other ingredients. Avoid candied peanuts, they contain a layer of sugar and provide extra calories.

For more fiber and antioxidants, enjoy peanuts in the shell. Excess fiber can help increase fullness.

Boiled peanuts have about 116 calories per 1/4 cup (146 grams) compared to 207 and 214 calories for raw or fried peanuts, respectively.

However, boiled peanuts contain 50% less fat than raw and fried peanuts, which means they may not have the same filling effect. So, take your pick and always keep an eye on your part sizes.

Choose grated peanuts, as they take longer to open, which can prevent a stupid eating and ultimately help you adjust your serving size and calorie intake.

Peanut butter can be a healthy alternative, stick with natural peanut butter that does not contain added salt, processed oils, or other ingredients.

SUMMARY:

Raw, fried, and boiled peanuts are great healthy snack options. Make sure to choose unflavored peanuts with added salt and always remember portion sizes.

BOTTOM LINE

Peanuts are packed with nutrients and make a healthy snack.

These are packed with fiber, protein, and healthy fats, which can help you control weight by keeping it off longer.

For best results, choose unflavored raw, fried or boiled peanuts with salt and remember your serving size.

Peanuts are a great alternative to other high-calorie, processed snacks to help you lose weight.

Buy unsalted peanuts in the shell online.

Article source healthline.com