Is Peanut Good for Weight Loss? What Do The Experts Say?
Hiral Patel
June 23, 2023
Weight Loss
Peanuts are a popular and versatile legume with a wide range of culinary uses primarily due to their versatility, taste, and nutritional value. Along with being a common ingredient found in every kitchen, they offer various health benefits. It is a good source of plant-based protein, healthy fats, vitamins, minerals, and antioxidants. Incorporating peanuts into a balanced diet can help add a positive edge to your health.
Peanuts contribute to overall health due to their nutritional composition and also help you focus on weight management. This article will explore how peanuts support weight loss.
Nutritional Profile of Peanuts
About 30 g of peanuts contains
Calories: 170 cal
Protein: 7.7 g
Fats: 14.8 g
Carbohydrates: 4.8 g
Fibre: 2.5 g
Protein and Healthy Fats
Peanuts are a calorie-dense food but they are also rich in other nutrients like protein and fat. Around 100 g of peanuts consists of 24.4 g of monounsaturated and 15.6 g of polyunsaturated fats, which are considered heart-healthy.
Vitamins and Minerals
Peanuts are rich in essential vitamins and minerals. Studies have confirmed that they contain vitamin E, a potent antioxidant that supports immune function and protects against oxidative damage. Peanuts also provide significant amounts of niacin (vitamin B3), which plays a vital role in energy metabolism and nervous system function. They are a good source of folate (vitamin B9), important for DNA synthesis and red blood cell production.
Additionally, peanuts offer minerals such as magnesium, which is essential for nerve function and bone health, and phosphorus, crucial for bone formation and energy metabolism. These vitamins and minerals present in peanuts contribute to overall health and well-being.
Dietary Fibre
Peanuts are considered a good source of dietary fibre. While they are not as high in fibre as some other legumes or whole grains, they still provide a notable amount. The fibre content in peanuts is primarily found in their skins. By consuming peanuts with their skins intact, you can maximize your fibre intake. Dietary fibre plays a crucial role in maintaining digestive health, promoting regular bowel movements, and providing a feeling of fullness.
How Does Peanuts Help You Lose Weight?
1. Nutritionally Rich:
Peanuts are packed with essential nutrients. They offer a good balance of macronutrients, including protein, healthy fats, and carbohydrates. Though they are known to be calorie-dense, they provide a range of essential nutrients, which can help meet nutritional needs while maintaining a calorie-controlled diet.
2. Promotes Satiety:
Peanuts help with satiety due to their combination of protein, fibre, and healthy fats. Protein and fibre take longer to digest, promoting feelings of fullness and reducing the urge to overeat. Additionally, studies have discussed the healthy fats in peanuts slow down digestion and help regulate hunger hormones. These factors work together to provide a longer-lasting feeling of satisfaction, making peanuts a satisfying and filling snack that can help curb excessive hunger and promote weight management.
3. Aids Metabolism
Peanuts aid in metabolism and weight loss due to their nutrient composition. They contain protein, which has a higher thermic effect than fats and simple carbohydrates, meaning it requires more energy to digest and metabolize. Additionally, peanuts are rich in healthy fats that help regulate insulin levels and promote fat burning. The fibre content also aids in digestion and promotes a feeling of fullness, reducing calorie intake. These factors contribute to weight loss and a boost in metabolism.
4. Regulates Blood Sugar Levels
According to studies, the combination of protein, healthy fats, and fibre slows down the absorption of glucose, preventing spikes in blood sugar levels. This helps maintain stable energy levels and reduces cravings for sugary foods. Additionally, the high protein and fibre content of peanuts promote satiety, reducing overall calorie intake and supporting weight loss efforts while maintaining stable blood sugar levels.
However, it’s important to note that while peanuts can be a part of a healthy weight loss diet, they are still calorie-dense. Portion control is key, as overconsumption can contribute to weight gain. It’s best to enjoy peanuts in moderation as part of a balanced, calorie-controlled eating plan, alongside regular physical activity. Consulting a healthcare professional or registered dietitian can provide personalized advice for weight loss goals.
Summary
Peanuts are nutritionally rich, providing essential nutrients while maintaining a calorie-controlled diet. They promote satiety through a combination of protein, fibre, and healthy fats, aiding weight management. Peanuts aid metabolism and weight loss by requiring more energy for digestion and metabolizing, regulating insulin levels, and promoting fat burning. They also help regulate blood sugar levels, preventing spikes and reducing cravings.
Other Health Benefits of Peanuts
1. Rich in Vitamins and Minerals
Peanuts are a good source of various vitamins and minerals, including vitamin E, niacin, folate, thiamine, magnesium, phosphorus, and potassium. These nutrients contribute to overall well-being and support various bodily functions.
2. Protects Heart Health
The healthy fats found in peanuts, particularly monounsaturated fats, can help lower bad cholesterol levels (LDL) and reduce the risk of heart disease. A Harvard research paper says that peanuts also contain arginine, an amino acid that promotes the production of nitric oxide, which helps dilate blood vessels and maintain healthy blood pressure levels.
3. Reduces the Risk of Chronic Diseases
Peanuts contain antioxidants such as resveratrol, p-coumaric acid, and flavonoids, which help neutralize harmful free radicals in the body. Antioxidants play a crucial role in reducing oxidative stress and protecting against chronic diseases, including heart disease and studies conclude that a protective role of phytosterols found in peanuts, help to reduce risk of certain types of cancer.
4. Manage Type 2 Diabetes
Peanuts can be beneficial in managing type 2 diabetes due to their low glycemic index (14), high fiber content, and healthy fat profile. The low glycemic index helps regulate blood sugar levels, while the fiber promotes slower digestion and improved glycemic control. The healthy fats in peanuts contribute to enhanced insulin sensitivity. However, portion control is crucial due to their calorie density. Consulting a healthcare professional is recommended for personalized guidance.
Summary
Peanuts are rich in vitamins and minerals, promoting overall well-being. They protect heart health by lowering bad cholesterol levels and maintaining blood pressure. The antioxidants in peanuts reduce the risk of chronic diseases like heart disease and certain cancers. For type 2 diabetes management, peanuts’ low glycemic index, fiber, and healthy fats help regulate blood sugar levels and enhance insulin sensitivity.
How to Incorporate Peanuts in Your Diet and Aid Weight Loss?
- Portion Control: Practicing portion control when consuming peanuts for weight loss is essential. Peanuts are high in calories, so it is essential to do so. Consider opting for pre-portioned packs or dividing bulk peanuts into individual servings for better control. Avoid mindless snacking by separating a single serving and storing the rest away.
- Go for Simple Dry Roasted Peanuts: Avoid peanuts coated in sugary or salty coatings, as these can add unnecessary calories and unhealthy ingredients. Choose natural or dry-roasted peanuts without added oils or excessive seasoning.
- Add Peanuts to Meals: Add boiled or roasted peanuts to salads, poha, khichdi for added crunch and flavor. They pair well with greens, vegetables, and protein sources like chicken or tofu. You can also coat chicken, fish, or tofu with crushed peanuts before baking or air-frying for a crunchy and flavorful crust.
- Be mindful of total calorie intake: While peanuts offer health benefits, excessive consumption can hinder weight loss efforts. Monitor your overall calorie intake and consider the calories from peanuts as part of your daily limit.
- Create trail mixes: Combine peanuts with dried fruits, whole-grain cereal, and other nuts and seeds to make a satisfying and nutrient-dense snack.
Remember, weight loss is achieved through a combination of a balanced diet, portion control, regular physical activity, and overall lifestyle habits. Consulting a healthcare professional or nutritionist can provide personalized guidance for your weight loss journey.
HealthifyMe Suggestion
Peanuts, although small, are packed with a bountiful of nutrients, all worthy of praise and a mention. All this goodness does amount to their healing properties, from improving digestion, metabolism, red blood cell count, to reducing symptoms in nervous related disorders or helping alleviate Diabetes, heart disease or even certain cancers, the list is long.
So, in order to receive these great peanut perks, make sure you stick to the portion guidelines (as they are high in calories) – aim for just (25-30 g) or one small handful of peanuts per day. And make sure you have them as nature intended – plain or even better simply dry roasted, soaked or boiled.
Conclusion
While peanuts can be a beneficial addition to a weight loss diet due to their nutrient density and potential impact on appetite control, it’s important to approach them with moderation and portion control in mind. Incorporating peanuts into meals and snacks can add flavor, texture, and satiety, but it’s essential to consider their calorie content and account for them within the overall dietary plan.
As with any dietary decision, it is recommended that individuals consult healthcare professionals, such as registered dietitians or nutritionists, for personalized advice on weight loss strategies. They can provide guidance on incorporating peanuts into a well-balanced diet, considering specific nutritional needs, goals, and any existing health conditions.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Frequently Asked Questions (FAQs)
1. Are peanuts good for losing belly fat?
While peanuts can be a part of a balanced diet for weight loss, they alone will not specifically target belly fat. Weight loss is achieved through a calorie deficit, and incorporating peanuts in moderation can contribute to overall weight loss, including belly fat reduction.
2. How many peanuts can I eat for weight loss?
The amount of peanuts for weight loss depends on individual calorie needs and dietary goals. As a general guideline, a recommended portion is around 1 ounce (28 grams), which is roughly a small handful of peanuts. It’s important to consider the calorie content of peanuts and incorporate them within your overall daily calorie intake.
3. Are peanuts fattening or healthy?
Peanuts can be considered healthy when consumed in moderation. They are nutrient-dense, providing healthy fats, protein, fiber, vitamins, and minerals. However, due to their calorie content, overconsumption can contribute to weight gain. It’s important to incorporate peanuts as part of a balanced diet and consider portion control.
4. Is it OK to eat peanuts daily?
Eating peanuts daily can be part of a healthy diet for many people. Peanuts offer various health benefits, including cardiovascular health support and blood sugar control. However, individual dietary needs and considerations may vary, so it’s advisable to consult a healthcare professional or registered dietitian for personalized advice.
5. What are 3 benefits of peanuts?
Three benefits of peanuts include:
a) Rich in healthy fats: Peanuts contain monounsaturated and polyunsaturated fats, which are associated with heart health.
b) Good source of protein: Peanuts provide plant-based protein, aiding in muscle repair and satiety.
c) Nutrient-dense: Peanuts contain essential vitamins, minerals, and antioxidants that support overall health.
6. What happens if I eat too many peanuts?
Consuming excessive amounts of peanuts can contribute to weight gain due to their calorie content. Additionally, eating an excessive number of peanuts can increase overall calorie intake, potentially leading to an imbalance in the diet. Some individuals may also experience digestive discomfort or allergic reactions if they have a peanut allergy. Moderation and portion control are key when including peanuts in your diet.
Research Sources
- Peanuts as functional food: a review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711439/ - Improved diet quality with peanut consumption
https://pubmed.ncbi.nlm.nih.gov/15637214/ - A review of the effects of nuts on appetite, food intake, metabolism, and body weight
https://www.sciencedirect.com/science/article/pii/S0002916523048906 - Nut and peanut butter consumption and risk of type 2 diabetes in women
https://pubmed.ncbi.nlm.nih.gov/12444862/ - Nuts for the Heart
https://www.hsph.harvard.edu/nutritionsource/nuts-for-the-heart/#:~:text=They%20found%20that%2C%20compared%20with,disease%20during%20the%20study%20period. - Antioxidant and anti‐inflammatory effects of Peanut (Arachishypogaea L.) skin extracts of various cultivars in oxidative‐damaged HepG2 cells and LPS‐induced raw 264.7 macrophages
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7866586/ - Peanuts as a source of beta-sitosterol, a sterol with anticancer properties
https://pubmed.ncbi.nlm.nih.gov/10890036/
