Does eating peanuts help with weight loss or weight gain?

How does peanuts affect weight loss?

Studies have shown that people who add a moderate amount of peanuts to their diet will not gain weight from peanuts. In fact, it may help them lose weight.

Similarly according toStyleline,Peanuts can help you lose weight in several ways. In fact, numerous observational studies have shown that eating peanuts is associated with healthy weight. Additionally, they are linked to lower rates of obesity.

Helps you feel full for 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 of 15 participants showed that adding whole peanuts or peanut butter to breakfast increased feelings of fullness and helped stabilize blood sugar levels.

Simple carbohydrates are quickly absorbed into the bloodstream, leading to a rapid spike in blood sugar followed by a rapid drop. This can make you feel hungry soon after eating.

Conversely, peanuts are digested slowly and remain in the stomach longer. This helps you feel full and satisfied, allowing you to extend the time between meals.

Finally, peanuts require more chewing, allowing you to eat more slowly. This gives your body time to send satiety signals, which can prevent you from overeating.

Contains many healthy fats.

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.

Furthermore, consuming nuts has been linked to a reduced risk of long-term weight gain. Some researchers hypothesize that the high content of unsaturated fats in nuts may improve the body's ability to utilize stored fat for energy. However, more research is still needed.

Lower calorie intake

Although peanuts are high in calories, you may not consume all of them. However, this doesn't mean you should eat too many.

Why can eating peanuts make you gain weight?

Eating too much high-calorie food, such as peanuts, can still lead to a calorie surplus and ultimately hinder your weight loss efforts. For example, a 1/4-cup (146-gram) serving of peanuts contains 207 calories. Even if you only consume 50-75% of that amount, that's still 104-155 calories.

Therefore, it's important to pay attention to portion sizes to avoid calorie overload. Ideally, you should only eat 1-2 handfuls per serving because they are easily overeaten.

According to Nguyen Tri Phuong Hospital (Ho Chi Minh City), with its rich nutritional value, peanuts can offer many benefits such as being good for cardiovascular health, controlling weight, providing sustainable energy, and supporting brain and nervous system health.

However, because it is high in calories and fat, you should eat it in moderation, especially if you are trying to control your weight.

Which one should I choose?

Ideally, you should choose unflavored peanuts that are minimally processed and contain no added salt or other ingredients. Avoid peanut candy, as this type has a sugar coating and provides extra calories.

For extra fiber and antioxidants, enjoy peanuts with their shells on. 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 to 207 and 214 calories for raw and roasted peanuts, respectively.

However, boiled peanuts contain 50% less fat than raw or roasted peanuts, meaning they may not be as filling. Therefore, choose the type you prefer and always be mindful of your portion sizes.

Choose unpeeled ones because they take longer to peel, which can prevent mind-blowing eating and ultimately help you better control your portion sizes and calorie intake.