Does eating peanuts help you lose weight or gain weight?
Peanuts are packed with fiber, protein, and healthy fats, which can help with weight management by keeping you fuller for longer. However, some people believe that eating peanuts can also cause weight gain.
How do peanuts affect weight loss?
Studies have shown that people who add moderate amounts of peanuts to their diet do not gain weight from peanuts. In fact, it can help them lose weight.
Similar toHealthline,Peanuts can help you lose weight in several ways. In fact, many observational studies have shown that eating peanuts is associated with a healthy weight. Plus, they're linked to lower rates of obesity.
Eating a moderate amount of peanuts helps you lose weight. Photo: Bebodywise
Helps you stay full longer
Unlike other snacks that are high in simple carbohydrates, peanuts are rich in healthy fats, protein, and fiber, so they take longer to digest.
A small study in 15 participants found that adding whole peanuts or peanut butter to breakfast increased feelings of fullness and more stable blood sugar levels.
Simple carbohydrates are absorbed quickly into the bloodstream and lead to a rapid spike in blood sugar followed by a rapid drop. This can leave you feeling hungry soon after eating.
Peanuts, on the other hand, are digested slowly and stay in your stomach longer. This helps you feel full and satisfied, allowing you to go longer between meals.
Finally, peanuts require more chewing, allowing you to eat more slowly. This, in turn, gives your body time to send signals of fullness, which can prevent you from overeating.
Contains lots of healthy fats
Peanuts are rich in healthy fats called monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). Diets high in these fats have been linked to lower rates of inflammation, obesity, and chronic conditions such as heart disease and diabetes.
Additionally, nut consumption has been linked to a reduced risk of long-term weight gain. Some researchers hypothesize that the high unsaturated fat content of nuts may improve the body's ability to use stored fat for energy. However, more research is needed.
Lower calorie intake
Even though peanuts are high in calories, you may not be able to absorb all the calories they provide. However, this does not mean you should eat too many of them.
Why can eating peanuts make you gain weight?
Eating too many high-calorie foods, like peanuts, can still lead to excess calories and ultimately hinder your weight loss efforts. For example, a 1/4 cup (146 gram) serving of peanuts contains 207 calories. Even if you consume only 50–75% of the calories, this still amounts to 104–155 calories.
Therefore, it is important to be mindful of portion sizes to avoid calorie overload. It is best to stick to 1-2 handfuls per serving as they are easy to overeat.
According to Nguyen Tri Phuong Hospital (HCMC), with rich nutritional value, peanuts can bring many benefits such as being good for the heart, controlling weight, providing sustainable energy, supporting brain health and the nervous system.
However, since it is high in calories and fat, you should eat it in moderation, especially if you are watching your weight.
Which one should I choose?
It's best to choose peanuts that are unflavored, minimally processed, and don't contain added salt or other ingredients. Avoid candied peanuts, which are coated in sugar and add extra calories.
For extra fiber and antioxidants, enjoy peanuts in their skins. The added fiber can help increase feelings of fullness.
Boiled peanuts contain fewer calories than raw or roasted peanuts, with about 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 be as filling, so choose the type you like best and always be mindful of your portion sizes.
Choose unpeeled varieties as they take longer to peel, which can prevent mindless eating and ultimately help you better control your portion sizes and calorie intake.
