Nutrition
By Nancy Adler
Peanuts may help you lose weight in many ways. In fact, it seems that eating peanuts is associated with a healthy weight. Plus, they have been linked to lower rates of obesity.
Peanuts are one of the world’s most popular legumes. They’re widely used as a healthy snack or dessert topping and are commonly found on the counter of any bar.
They come in many varieties, such as raw, roasted, boiled, salted, flavored, or plain. While peanuts are known for their high protein and fat content, you may wonder whether they can help you lose weight.
Peanuts keep you full! Unlike other snack foods that are high in simple carbs, peanuts are rich in healthy fats, proteins, and fiber, which take longer to digest .
People that eat peanuts adding either whole peanuts or peanut butter to their breakfast led to increased fullness and more stable blood sugar levels. Simple carbohydrates are quickly absorbed into the bloodstream and lead to a quick spike in blood sugar followed by a rapid drop. This may cause you to feel hungry shortly after eating .
In contrast, peanuts are digested slowly and remain in your stomach longer. This helps you feel full and satisfied, allowing you to go longer between meals .
Finally, peanuts require more chewing, which allows you to eat your food more slowly. As a result, this gives your body time to send fullness signals that may prevent you from overeating.
Peanuts are rich in healthy fats known as monounsaturated fatty acids . (MUFAs) and polyunsaturated fatty acids ( PUFAs) . A diet high in these fats has been linked to reduced rates of inflammation, obesity, and chronic conditions, such as heart disease and diabetes.
What’s more, nut consumption is associated with a lower risk of long-term weight gain. In theory high unsaturated fat content in nuts may improve the body’s ability to use stored fat as energy. Still, more research is needed.
The good news! Though peanuts are high in calories, you may not absorb all the calories they provide. When you eat peanuts, your teeth cannot break them down into a small enough size for full digestion, meaning you’re likely absorbing fewer calories while the rest is excreted through waste. Its still important to be mindful of portion sizes to prevent calories from adding up. It’s best to stick to 1–2 handfuls per serving since they’re easy to overeat.
I don’t mean to be a kill-joy. Now remember there’s good and bad to everything. Making the right choices do matter. It’s always best to select unflavored peanuts that have undergone minimal processing and don’t contain any added salt or other ingredients. Avoid candied peanuts, which contain a sugar coating and provide additional calories. For extra fiber and antioxidants, enjoy peanuts with the skins on. The extra fiber can help increase fullness.
Boiled peanuts contain fewer calories than raw or roasted peanuts, with around 116 calories per 1/4 cup (146 grams), compared with 207 and 214 calories for raw and roasted peanuts. However, boiled peanuts contain 50% less fat than raw and roasted peanuts, meaning they may not have the same filling effect. Therefore, choose the type you like the best and always be mindful of your portion sizes .
A great tip I share with my peanut loving clients is to select shelled peanuts, as they take longer to open, which may prevent mindless eating and, ultimately, help you better manage your portion sizes and calorie intake. Though peanut butter can be a healthy option, stick with natural peanut butter that contains no added salt, processed oils, or other ingredients.
Let’s get to the bottom line. Peanuts are full of nutrition and make for a healthy snack . They’re full of fiber, protein, and healthy fats, which can aid weight management by keeping you full longer. For best results, choose raw, roasted, or boiled peanuts free of added salt and flavoring, and be mindful of your serving size.
Peanuts are an excellent alternative to other high calorie and processed snacks to help you with your weight loss goals.
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900
Nancy is the Recipient of the Best of The Press 2020 Gold Award. You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
