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Most of the people love to eat peanuts in roasted form as snacks. Even peanut butter is also an integral part of the breakfast in many homes. However, despite its immense nutrition value, weight watchers are conscious of its high calories and fat contents. Whereas, the studies find peanut’s food value good for weight-loss. This would be interesting to know if peanuts are good or bad for losing body weight.
Nutrients in Peanuts
The nutrients in 100g peanuts are as below.
- Calories- 567kcal •Protein- 25.8g •Carbs-16.1g •Omega6- 15.56g •Monounsaturated Fat- 49.2g •Polyunsaturated fat- 15.6g • Dietary Fiber-8.5g •Vitamins •Minerals
Weight gain or weight loss?
The studies did not report any weight gain in regular peanut eaters. This is despite the fact that peanuts have a fair amount of fats and calories in them. In reality, the studies discovered that peanuts help in losing weight.
- Checks food craving- If you have peanut butter or peanuts in any form during breakfast, you do not crave for more food for at least 2 to 3 hours. As substantial amount of protein and fiber are present in peanuts.
- Metabolism- Peanuts increase your body’s metabolism, which helps in losing weight.
- Stabilizes blood sugar- Peanuts stabilize blood sugar and it slows peanuts’ digestion. Slow digestion slows down sugar release into the bloodstream. This process maintains energy level in the body for long and checks food craving. Less craving means less food, which results to weight loss.
- Dietary fiber present in peanuts is not easily soluble, which connects to weight loss.
Case Study
A study carried out on a population of almost 9,000 people in Spain regarding their food habits. The researchers found that those who ate peanuts once a week were less likely to gain weight. Interestingly, those who consumed peanuts two times per week were 30% less likely to gain weight than those who rarely ate them.
Therefore, we saw that peanuts are more helpful in losing weight than gaining weight.
written by Avni Kaul – Nutritionist and Wellness Coach
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