Do you like peanuts or peanut butter a lot? Peanuts are not nuts like you might think – they’re a kind of bean! But that doesn’t stop us from loving them. Guess what? Recent research says peanuts for weight loss are super good for us!
Peanuts can even help keep our hearts healthy and might stop diabetes. They have nutrients like fiber and vitamin E that are good for our bodies. Peanuts have lots of good nutrients like protein and healthy fats that help us stay healthy.
Want to know more about peanuts? Stick around! We’ll talk about how much you should eat and why peanuts are so good for you!
Peanuts Nutrition And Calories
While peanuts are calorie-dense, containing around 166 calories per ounce (28 grams), they are packed with nutrients.
So, what are the nutrients in peanuts? According to NCBI, a serving of peanuts provides a healthy dose of protein, 20 amino acids essential fats, fiber, vitamins like E and B, and minerals such as magnesium, phosphorus, and potassium
Here’s a table showcasing the approximate nutritional value of peanuts per ounce (28 grams):
5 Reasons Why Is Peanut Good For Weight Loss?
Peanuts can be a valuable addition to a weight loss diet for these top 5 reasons supported by facts:
1. Nutrient Composition
Peanuts are a nutrient-dense food that can contribute positively to a weight loss diet when consumed in moderation.
- Peanuts are calorie-dense but pack a punch of essential nutrients which are equally important for weight loss.
- They boast a well-rounded mix of macronutrients like protein, healthy fats for weight loss (monounsaturated and polyunsaturated fats), and fiber.
- Protein, a standout nutrient in peanuts, plays a great role in preserving muscle during weight loss, which helps maintain a higher metabolic rate.
According to the National Library Of Medicine, eating 35g of lightly salted dry-roasted peanuts before two main meals daily led to similar weight loss as a low-fat diet in high-risk adults over six months.
2. Keeps Your Fuller
Several factors in peanuts contribute to their ability to promote a feeling of fullness and satisfaction:
- Peanuts for weight loss, are a good choice as they contain a blend of protein, healthy fats, and fiber, which play an important role in making you feel full and satisfied after eating.
- The rich protein content in peanuts not only prolongs the sensation of fullness but also reduces the urge to overeat.
- Pairing this with the fiber’s ability to control hunger, peanuts become an effective choice for managing calorie intake.
NCBI research supports that including protein and fiber-rich foods, like peanuts, in your diet can help decrease overall calorie consumption by reducing the desire to eat too much.
3. Blood Sugar Balance
Peanuts have qualities that can aid in maintaining blood sugar balance, making them a beneficial addition to a balanced diet.
- The benefits of peanuts are that they don’t make your blood sugar go up and down too quickly. This means you won’t feel super hungry all the time or crave unhealthy snacks.
- Peanuts, with their mix of protein, fats, and fiber, play a major role in keeping your blood sugar levels steady. This unique combination is like a superhero trio, working together to prevent sudden spikes or drops in your blood sugar.
- By helping to steady your blood sugar, peanuts for weight loss can be a hero in controlling your cravings, which is a crucial factor in preventing overeating, particularly for those focused on weight loss.
According to the National Peanut Board, peanuts and peanut butter have a low glycemic index, which means they don’t cause blood sugar to rise sharply.
4. Boosts Metabolism
Peanuts, being a source of healthy fats and other nutrients, can indirectly contribute to supporting a healthy metabolism.
- Peanuts are loaded with healthy fats, especially monounsaturated fats, known to offer incredible benefits for your body’s metabolism.
- Insulin sensitivity is like a key that allows your body to use sugar from the food you eat as energy. When your body is more sensitive to insulin, it can manage sugar better, which is crucial for weight loss and reducing the risk of type 2 diabetes.
According to The National Institutes Of Health, including foods rich in healthy fats, such as peanuts, might help improve how well your body uses insulin.
5. Contains Essential Vitamins
Pairing peanuts with other nutrient-dense foods as part of a diet can maximize their health benefits.
- Peanuts are like a treasure trove of important vitamins and minerals that your body needs to stay healthy. Inside these tiny legumes, you’ll find vitamin E, magnesium, phosphorus, and potassium.
- Vitamin E Rich Food like peanuts, for instance, acts as a powerful antioxidant. The magnesium Content supports various bodily functions, phosphorus helps build strong bones and teeth, and potassium helps maintain healthy blood pressure.
- These nutrients found in peanuts are not just good for your health in general, they might also play a part in your weight loss journey.
- When your body gets the right vitamins and minerals, it functions better overall. And when your body is working well, it might make it easier for you to manage your weight effectively.
According to the University Of South Australia, peanuts actually have a high satiety value, meaning that they can keep you feeling fuller for longer, and this can be really helpful for those on a weight loss diet. Connect with our dietitians today for a personalized weight loss diet plan!
When Is The Best Time To Eat Peanuts For Weight Loss?
The timing of when you can eat peanuts can indeed play a role in supporting weight loss. Here’s when you should consume peanuts to lose weight:
1. Mid-Morning Or Mid-Afternoon: Opting for peanuts as a mid-morning or mid-afternoon snack can be strategically beneficial for diet plan for weight loss. When consumed between meals as a snack, these nutrients help in curbing hunger and preventing energy dips that might lead to unhealthy snacking or overeating during main meals.
2. Before Exercise: Having peanuts or peanut butter around 30-60 minutes before a workout can provide a source of sustained energy due to their protein and healthy fat content. This can help fuel your workout session and prevent you from feeling excessively hungry afterward.
Adding a moderate portion of peanuts to your meals, such as sprinkling them over salads or using peanut butter as a topping, can improve the flavor and nutritional content of your dishes.
So, is peanut good for calorie deficit? No, while peanuts are nutritious, they’re also calorie-dense, so portion control is crucial. Incorporate peanuts mindfully into your diet, consider their calorie content, and balance them with other nutrient-rich foods.
Recommended Intake: According to the Peanut Institute, the recommended daily intake of peanuts for weight loss is 28–35 grams (about a small handful). This provides healthy fats, protein, and fiber to keep you full without excessive calories. Consume them in moderation as part of a balanced diet.
How To Eat Peanuts For Weight Loss?
Here are a few interesting ways to include peanuts in your dishes:
- Homemade Trail Mix: Create your trail mix by combining peanuts with other nuts, seeds, and dried fruits. This homemade snack provides a balanced mix of protein, healthy fats, and carbohydrates, ideal for on-the-go energy.
- Plain Roasted Peanuts: Plain roasted peanuts are the best choice for weight loss as they are free from excess salt, sugar, and unhealthy additives found in flavored varieties.
- Peanuts in Indian Dishes: Peanuts add crunch, protein, and healthy fats to Indian dishes like Poha, Chaat, and Upma, making them more filling and nutritious.
- Baking: Incorporate peanuts into baking recipes. Add chopped peanuts to muffins, cookies, or banana bread for added texture and a nutty flavor. Peanut flour or powdered peanuts can also be used as a substitute for a portion of flour in recipes.
- Peanut Crusts Or Coatings: Crushed peanuts can be used as a coating for chicken, fish, or tofu. The crunchiness and flavor of peanuts add a unique twist to traditional coatings, creating a tasty and nutritious dish.
- Peanut-Based Soups: Blend peanuts into soups or stews to create a creamy and flavorful base. Peanut-based soups, such as African peanut soup, are rich, satisfying, and packed with nutrients.
- Homemade Peanut Snack Bars or Energy Balls: Make homemade healthy Indian snacks for weight loss bars or energy balls using peanuts as a primary ingredient. Combine them with oats, dried fruits, honey, or nut butter to create nutritious and convenient snacks.
- Peanut Butter: Blend peanuts into a creamy dressing or sauce. peanut butter-based dressings work well with salads, grain bowls, or as a dipping sauce for vegetables. They can add richness and depth to your meals.
Tempting Peanut Recipes For Weight Loss
Here are a variety of tempting recipes featuring peanuts that highlight the versatility of this nutritious nut.
1. Peanut Butter Oatmeal
A comforting breakfast choice that combines the creamy richness of peanut butter with the goodness of oats, offering a delicious and nutritious way to start your day on a hearty note.
2. Peanut Chikki
This traditional Indian sweet treat features roasted peanuts and jaggery. It is a delightful, crunchy, and naturally sweet snack.
3. Peanut Butter Cookies
Sharing this super easy recipe for peanut butter cookies with you to make your day a little sweet but in a healthy way.
Are There Any Side Effects Of Eating Peanuts For Weight Loss?
Yes, there are many health benefits of peanuts, but there are some potential side effects to be aware of:
- High-Calorie Content: Overeating peanuts can lead to excess calorie intake, slowing weight loss.
- Allergic Reactions: According to Mayo Clinic, peanuts are a common allergen and can cause severe reactions in sensitive individuals.
- Digestive Issues: Some people may experience bloating or gas due to their fiber and fat content.
- Added Salt & Sugar: Flavored or salted peanuts can contribute to high sodium and sugar intake, affecting health.
- Oxalate Content: According to the UCI Kidney Stone Center, peanuts contain high oxalates, which may contribute to kidney stone formation in susceptible individuals.
- Aflatoxin Risk: According to the National Cancer Institute, poorly stored peanuts can develop aflatoxins, which are harmful compounds produced by mold.
To avoid side effects, consume peanuts in moderation, choose plain or lightly salted varieties, and ensure proper storage.
Choosing the Right Type: Raw, Roasted, or Salted?
- Raw Peanuts: These are nutrient-dense and free from added salt or oils but may be harder to digest for some.
- Roasted Peanuts: A good option as roasting enhances flavor and crunch without adding too many extra calories, but avoid those with added oil. Roasted peanuts are also one of the folate-rich foods supporting physical and mental health.
- Salted Peanuts: Tasty but high in sodium, which can lead to water retention and increased blood pressure if consumed in excess.
Best Choice for Weight Loss: Dry-roasted or plain raw peanuts in moderation, avoiding heavily salted or flavored versions. You can also go for boiled Peanuts. They are low in calories and high in antioxidants.
Peanuts Vs. Other Nuts – Which Is Best For Weight Loss?
According to the National Library Of Medicine, regular consumption (approximately one handful daily) of nuts over the long term, as a replacement for less healthful foods, can be incorporated as a component of a healthy diet for the prevention of obesity and type 2 diabetes.
| Nut | Calories (per 28g) | Protein | Healthy Fats | Best For Weight Loss? |
| Peanuts | 160-170 kcal | 7g | High | Affordable, high in protein, keeps you full |
| Almonds | 160 kcal | 6g | High | Rich in fiber, it controls hunger |
| Walnuts | 180-190 kcal | 4g | Very High | High in fats, best in moderation |
| Cashews | 155-160 kcal | 5g | Moderate | Lower fat but less protein |
| Pistachios | 160 kcal | 6g | High | Low-calorie, great for snacking |
Peanuts, almonds, and pistachios are top choices due to their high protein, healthy fats, and appetite-control benefits. However, portion control is key for all nuts!
A Word From Fitelo On Peanuts For Weight Loss
Overall, the blog explains how peanuts can help you lose weight if you eat them in the right way and amount. They’re not just tasty but can also make you feel full and have good stuff for your body.
Here are the key takeaways:
- Peanuts for Weight Loss: Peanuts are technically legumes, not nuts, but they are highly nutritious and beneficial for weight loss. They provide protein, fiber, and healthy fats that help in managing weight effectively.
- 5 Reasons To Eat Peanuts For Weight Loss: Peanuts are rich in protein, healthy monounsaturated fats, and fiber, which promote satiety, boost metabolism, and help control blood sugar levels. Their essential vitamins and minerals, like vitamin E, magnesium, and phosphorus, make them an excellent addition to a weight-loss diet when consumed in moderation.
- Best Time to Eat Peanuts: They are ideal as a mid-morning or mid-afternoon snack to prevent overeating. Consuming them before exercise provides sustained energy.
- Recommended Intake: According to the Peanut Institute, 28-35g (a small handful) per day is optimal for weight loss.
- Side Effects: Overeating peanuts can cause excess calorie intake, allergies, digestive or stomach troubles, and increased sodium levels if salted.
- Best Type of Peanuts: Raw or dry-roasted peanuts are best. Avoid heavily salted or flavored varieties to prevent added sodium and unhealthy fats.
- Peanuts vs. Other Nuts: Peanuts, almonds, and pistachios are among the best nuts for weight loss due to their high protein, fiber, and healthy fats. However, portion control is essential.
If you want to lose weight naturally, connect with our Fitelo experts today! They can help you with a personalized diet plan rich in healthy peanuts, fats, and other nutrients, plus a weekly cheat meal! Reach out now!
Shourya’s Remarkable Weight Loss Journey With Fitelo
Shourya’s remarkable 45-day weight loss journey resulted in shedding 7 kgs, a significant inch loss, and a surprise reversal of elevated HbA1c levels, transitioning her from pre-diabetic to non-diabetic. Read her complete story here:
Frequently Asked Questions
Can I Eat Peanuts During Weight Loss?
Yes, peanuts can aid weight loss as they are rich in protein, healthy fats, and fiber, helping control hunger and improve metabolism.
Is It Ok To Eat Peanuts Daily?
Yes, but in moderation (about 28–35g per day) to avoid excess calorie intake while benefiting from their nutrients.
Which Nut Is Best For Weight Loss?
Peanuts, almonds, and pistachios are great choices due to their high protein, fiber, and healthy fats that promote satiety.
Are Peanuts High In Fat?
Yes, but they contain healthy monounsaturated and polyunsaturated fats that support heart health and weight management.
How Many Peanuts To Eat Per Day For Weight Loss?
Moderation is key. Incorporate peanuts as part of a balanced diet, aiming for a handful (about 1 ounce or 28 grams) as a serving.
Is Peanut Good For Weight Loss?
Yes, peanuts for weight loss are effective due to their high protein and fiber content, which helps you feel full and satisfied. However, portion control is crucial due to their calorie density.
Contact Us Today
We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy as well, and Enjoy a long happy life!
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