The title itself makes us get in a dilemma. Peanuts being rich sources of fats and calories, how can they help in weight loss? This might be the question in your mind right now but they are actually very beneficial for weight loss. A study conducted in 2008 states that if eaten in moderation, peanuts do not cause weight gain. A study conducted in 2010 states that if included in diet nuts can help in weight loss better than the diets without nuts. Before we talk about how to use them for weight loss, it’s important to understand the reasons why should you consider peanuts for weight loss.
- Peanuts are rich in nutrients and fiber; they are rich sources of protein and heart-healthy fats. Both fiber and protein increases satiety which prevents further intake of calories. Protein in them helps burn more calories than usual.
- Both peanuts and peanut butter due to rich protein and fiber content stay in your stomach for as long as 2 ½ hours. If you are eating anything else in addition to this then that increases the time further.
- Peanuts also boost metabolism; it was found in a study conducted by researchers. When they checked the resting energy expenditure on peanuts and peanut butter then it was observed that after consuming peanut, the resting energy expenditure is 11% more than the baseline for 19 weeks.
- The good fat present in peanuts provides satiety and taste.
- Peanuts can stabilize the blood glucose levels due to low glycemic index and thereby provide lasting energy and less cravings. Low glycemic index foods are those which digest slowly and release glucose into the blood slowly instead of releasing at a time.
The Negative Side
We know the reasons why they help in weight loss and why they should be considered in your diet if you are planning to weight loss. But is there any negative side? As we already know that peanuts and peanut butter are rich sources of fats and calories. So, if you eat them more than required, which means in excess then it will increase your weight instead of helping in weight loss. A single ounce of peanuts can provide as much as 161 calories. So, if taken any amount more than this can provide more calories and fat. Moreover, we love eating salted peanuts and this salt is nothing but sodium which increases blood pressure. Eating more sodium can affect blood pressure which in return increases the risk of heart disease. Thus, it is recommended to take unsalted peanuts over-salted peanuts in moderation.
Calorie Intake for Weight Loss
It is recommended to reduce the overall calorie intake in order to lose weight. When you are including peanuts and peanut butter, it is essential to check the number of calories you are taking and adjust them accordingly. It is best to increase your daily calorie expenditure. It is recommended to reduce the calorie intake by 500 to 1000 calories and this will help you lose 1 to 2 pounds a week.
How many Peanuts Are Recommended To Eat?
It usually depends on weight loss goals and calorie need. However, a woman should never take calories less than 1200 calories while a man should take minimum 1500 calories per day; you should consult your doctor and a dietitian if you are planning to consume lesser calories than recommended. For a 1200 calorie diet, 4 teaspoons of oil and for 1600 calorie diet, 5 teaspoons of oil is recommended A single ounce of dry roasted peanuts is equal to 3 teaspoons of oil as per choosemyplate.gov.
- Eat As Required
Half ounce of peanuts gives 80 calories, 7g fats, and 3g carbohydrate. Do not take more than recommended and burn more calories than usual to lose weight. If you still don’t lose then your dietician may ask you to reduce the peanut intake along with other foods you eat daily.
- Weigh Before You Eat
Never grab peanuts aimlessly with your hands and use a digital kitchen scale to weigh them. Do not eat more than 14g or half ounce peanuts.
- More Protein Rich Diet
To keep yourself full and satisfy your satiety, have more protein-rich foods. Peanuts contain around 4g per serving and extra protein above this can help your further to keep you full and prevent overeating.
- Alter With Other Nuts
You can also eat other nuts instead of peanuts once in a while but make sure you don’t eat peanuts when you eat other nuts. Consider walnuts, macadamia, almonds, pistachio, brazil nuts, etc. to keep your taste buds satisfied.
- Say No To Unsalted Peanuts
Not just sodium but also extra fat from cooking oil is present in roasted peanuts. Flavoured peanuts also consist of sweeteners, additives, and extra calories. So, avoid them completely and choose unflavoured and unsalted peanuts.
If you are allergic to peanuts then avoid eating them prefer any other nuts instead.
So, this is why and how peanuts and peanut butter can help you lose weight but it is also important to remember that any amount eaten more can reverse the result. Eat in moderation and lose weight.