Do peanuts help with weight loss?
Many people embarking on a weight-loss journey look for nutritional supplements or special diets in combination with a healthy diet and exercise program. In this search, some people wonder if peanuts have a positive effect on weight loss.
Although peanuts are known as a delicious snack, some people view them as an unhealthy food due to their high calorie and fat content. However, recent studies have shown that peanuts have many benefits in weight management and health.
That’s why in this article: “Do peanuts have an effect on weight loss?” We will look for an answer to the question and discuss how peanuts can be consumed as part of a healthy diet and contribute to weight management.
Nutritional value of peanuts
Peanuts are often consumed as a healthy snack due to their rich nutritional content. 100 grams of peanuts contain an average of 567 calories, 25 grams of protein, 16 grams of carbohydrates, 9 grams of fiber and 49 grams of fat. However, the relationship of peanuts to weight loss is questionable due to its high calorie and fat content.
However, the fats in peanuts are known as healthy fats and are important for the body. Peanuts are particularly rich in monounsaturated fats. This type of fat is beneficial for heart health and lowers blood cholesterol levels. In addition, the unsaturated fats in peanuts help keep the skin healthy, strengthen the immune system and are necessary for the functioning of cells.
Peanuts are also rich in protein and fiber. Protein is important for building and repairing muscle and helps enzymes work in the body. Fiber regulates digestion, gives a feeling of satiety and protects intestinal health. The fiber in peanuts is also helpful in controlling blood sugar levels.
In addition, peanuts are a source of many minerals and vitamins. It is particularly rich in magnesium, phosphorus, zinc, iron and B vitamins. These minerals and vitamins are important for bodily functions and can increase fat burning by speeding up metabolism.
The effect of peanuts on weight loss
The relationship of peanuts to weight loss is a controversial topic. Due to its high calorie content, peanuts are not included in weight loss programs by some people. However, peanuts also provide a feeling of satiety and can contribute to weight loss goals by boosting metabolism.
Peanuts are known for their high calorie content. A handful of peanuts contains about 160 calories. However, it may be misleading to conclude that peanuts are not suitable for weight loss goals based solely on their calorie count. Peanuts give a feeling of fullness thanks to their high protein and fiber content. This helps people eat less and take in fewer calories.
Peanuts can also contribute to weight loss goals by boosting metabolism. Vitamin B, magnesium and other minerals can accelerate fat burning by increasing metabolism. Peanuts also contain healthy fats like oleic acid, which increases fat loss. These healthy fats help the body burn fat and contribute to weight loss.
Peanuts can also be used as a snack. Consuming a handful of peanuts with snacks helps people eat less and consume fewer calories. Research shows that consuming peanuts as a snack can be effective for weight loss and other health benefits.
Peanut consumption recommendations
Although peanuts are a healthy snack, they can cause weight gain if not consumed in proper amounts. There are some points to keep in mind when consuming peanuts. Here are some suggestions for consuming peanuts healthily and properly:
Do portion control
Since peanuts are a high-calorie food, it is important to consume them in proper amounts. A handful of peanuts is about 30 grams and contains 160-170 calories. Therefore, those who want to achieve their weight loss goals should limit their consumption.
Store it properly
Peanuts stay fresh longer if stored properly and can be consumed without spoiling. You can preserve the freshness of peanuts by storing them in glass jars or airtight containers.
Prefer salt free
Peanuts are often flavored with salt and can therefore lead to excessive salt intake. Therefore, if possible, choose unsalted peanuts, or choose peanuts with little added salt.
Peanuts are tastier and more nutritious when fresh. Peanuts stored in bunks for long periods of time can become stale and lose their flavor and nutritional value. Therefore, eat as many fresh peanuts as possible.
Choose natural peanuts instead of peanut butter
Peanut butter is often prepared with added sugar and salt and is high in calories. Therefore, consuming natural peanuts is a healthier option.
Health effect of peanuts
In addition to being a healthy food, peanuts also offer many health benefits. Although peanuts are considered an unhealthy food by some people due to their high fat content, they have many different health benefits, such as heart health, blood sugar control and weight management.
Protects heart health
Peanuts are rich in unsaturated fatty acids and may improve heart health by lowering cholesterol levels. In addition, because peanuts are rich in fiber, protein and magnesium, they may protect heart health by lowering blood pressure.
Provides weight management
Peanuts can aid in weight management by providing a feeling of fullness. Thanks to the high fiber and protein content, peanuts give a feeling of satiety for longer and encourage them to eat less. It also contains B vitamins, magnesium and other minerals that increase metabolism.
Regulates blood sugar
Peanuts are rich in fiber and protein, which is beneficial for blood sugar control. Also, peanut fatty acids can reduce insulin resistance by lowering blood sugar. Therefore, peanuts can also be a healthy option for diabetics.
Creates an antioxidant effect
Peanuts are rich in antioxidants. Antioxidants can prevent cell damage and reduce cancer risk by neutralizing free radicals. Also, antioxidants are beneficial for skin health.
Increases brain function
Peanuts are rich in folic acid and vitamin B, which are beneficial for brain health. Plus, peanuts contain healthy fats and minerals that boost brain function.
Do peanuts make you lose weight?
Peanuts alone will not help you lose weight, but they can contribute to weight management as part of a healthy diet. Thanks to the high fiber and protein content, peanuts give a feeling of fullness and encourage you to eat less. However, it is important to consult your doctor or dietitian before making any changes to your diet.
How many calories do peanuts contain?
A handful of peanuts (28 grams) contains about 160-170 calories. However, you can contribute to weight management by practicing portion control and consuming peanuts as part of a healthy diet.
Does peanut make you gain weight because it is a fatty food?
Although peanuts are high in fat, they are rich in healthy unsaturated fats and do not cause weight gain. Peanuts also give a feeling of satiety and encourage you to eat less.
Can peanuts be consumed by high blood pressure patients?
Peanuts can be consumed by high blood pressure patients as they are rich in magnesium. However, it is important to consult your doctor or dietitian before making any changes to your diet.
Is it okay to consume peanuts in weight loss programs for people with peanut allergies?
No, it is not suitable for people with a peanut allergy to consume peanuts. People with peanut allergies should avoid foods containing peanuts.