![]() Research has shown that eating peanuts may help you manage your weight better. It’s best to stick to 1–2 handfuls per serving since they’re easy to overeat. Therefore, it’s still important to be mindful of portion sizes to prevent calories from adding up. Even if only 50–75% of the calories are absorbed, this is still 104–155 calories ( 14). Overeating calorie-dense foods, such as peanuts, can still lead to a calorie surplus and ultimately hinder your weight loss efforts.įor example, a 1/4-cup (146-gram) serving of peanuts contains 207 calories. However, this doesn’t mean you should go overboard. After comparing stool samples, those who ate whole peanuts had significantly higher amounts of fat in their stool, indicating a lower absorption of calories ( 13). In a study in 63 men, participants ate whole peanuts, peanut butter, peanut oil, or peanut flour. 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 ( 10, 11, 12, 13). Though peanuts are high in calories, you may not absorb all the calories they provide. Some researchers theorize that the high unsaturated fat content in nuts may improve the body’s ability to use stored fat as energy. What’s more, nut consumption is associated with a lower risk of long-term weight gain. Peanuts are rich in healthy fats known as monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).Ī diet high in these fats has been linked to reduced rates of inflammation, obesity, and chronic conditions, such as heart disease and diabetes ( 7, 8). ![]() As a result, this gives your body time to send fullness signals that may prevent you from overeating ( 4, 5). This helps you feel full and satisfied, allowing you to go longer between meals ( 4, 5).įinally, peanuts require more chewing, which allows you to eat your food more slowly. In contrast, peanuts are digested slowly and remain in your stomach longer. This may cause you to feel hungry shortly after eating ( 6). Simple carbohydrates are quickly absorbed into the bloodstream and lead to a quick spike in blood sugar followed by a rapid drop. One small study in 15 participants found that adding either whole peanuts or peanut butter to breakfast led to increased fullness and more stable blood sugar levels ( 5). ![]() Unlike other snack foods that are high in simple carbs, peanuts are rich in healthy fats, proteins, and fiber, which take longer to digest ( 4). Plus, they have been linked to lower rates of obesity ( 1, 2, 3). In fact, many observational studies have shown that eating peanuts is associated with a healthy weight. Peanuts may help you lose weight in many ways.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |