Peanuts for Weight Loss: Are They Beneficial? (2024)

FAQs

Peanuts for Weight Loss: Are They Beneficial? ›

Though they might seem high in calories, nuts—including peanuts—are a great snack if you are trying to lose weight or maintain a healthy weight. The combination of protein, fiber and healthy fats found in peanuts can help keep you feeling full and satisfied between meals.

Eating nuts can help you oxidize belly fat because they have healthy, unsaturated fat, according to a 2014 review in The American Journal of Clinical Nutrition. A 2014 study in Nutrition added peanuts to the diet of people with metabolic syndrome, while a control group followed a similar peanut-free diet.

The recommended limit for how many peanuts you should eat per day is around 42 grams. This is about 16 peanuts. Eating peanuts in moderation is important as they are high in fat and contain a lot of calories. They are healthy food but should not be eaten in excess.

Too much peanuts intake at one time may even lead to stomach discomfort. Constipation, diarrhoea and bloating are common issues associated with excessive peanuts intake. So, it is recommended to take peanuts in moderate quantities if you are already suffering from stomach related issues.

Peanuts are as popular as they are healthy. They're an excellent plant-based source of protein and high in various vitamins, minerals, and plant compounds. They can be useful as a part of a weight loss diet and may reduce your risk of both heart disease and gallstones.

All nuts contain some benefits. However, macadamia nuts, pecans, peanuts and brazil nuts have a high amount of fats and calories that slows down the metabolism rate and leads to weight gain. Therefore, these are not suitable for weight loss.

Eating almonds every day is associated with greater weight loss and higher fat metabolism (Glatter, 2015). Indeed, eating plenty of almonds may reduce your levels of “bad” LDL cholesterol, improve your lipid profile, and target fat burning in your belly area.

So, is it safe to eat peanuts every day? The short answer is yes*. You can have great health benefits from eating peanuts each day. Peanuts can be a great addition to a plant-forward lifestyle.

Since there is not much physical activity before sleeping, the high calories are not used for energy, and might end up being stored as fat. So it is not such a good idea to consume nuts before bed if you want to lose weight; instead have them in the morning or before your workout.

Peanuts can be eaten raw, blanched, roasted, boiled, fried, powdered, or made into peanut butter. Eating them with their thin, papery skin is most nutritionally beneficial, as the skin contains the many antioxidants and phytochemicals.

Can eating too many peanuts cause weight gain? ›

Although peanuts are an energy dense food, research consistently shows that eating peanuts and weight gain or a higher BMI are not associated. In fact, the opposite is true.

Peanuts are full of nutrition and a healthy snack. Peanuts are packed with fiber, protein, and healthy fats, which can aid weight control by keeping you full for longer. For best peanut results, choose raw, roasted or boiled peanuts, with no added salt or flavoring, and watch your portion sizes.

Peanuts are a good source of monounsaturated fats, which help reduce LDL cholesterol. Limiting saturated and trans fats and replacing them with monounsaturated and polyunsaturated fats may help improve cholesterol levels. Peanuts also contain phytosterols, which help to lower LDL cholesterol.

Believe it or not, enjoying a small bedtime snack of peanuts or peanut butter can actually aid in weight loss. The protein and healthy fats in peanuts provide sustained satiety throughout the night, preventing hunger pangs and late-night cravings.

Peanuts contain mostly mono- and polyunsaturated fats, which can help lower “bad” LDL cholesterol, and they are high in protein and fiber. Malik recommends eating peanuts with the skins intact, because they contain anti-inflammatory polyphenols.

But if you choose to try one, the good news is that peanuts are a good source of low carb, ketogenic protein. They're also packed with other benefits—which is why they've been a favorite of plant-based and other dieters for years.

Arginine helps to detoxify the liver by neutralizing the effects of ammonia and other toxic substances in the body. Peanuts have the highest level of arginine among foods (USDA SR-21).

Peanuts contain a type of sugar that might lead to an upset stomach in several people. Not to mention, some people just become more sensitive to certain foods with age, and peanuts might become one of those foods for you. It's important to understand the difference between peanut intolerance and a peanut allergy.

So, including peanuts or peanut butter as a nutritious addition to your diet can be done without guilt or breaking “the diet” bank, when eaten in the right portions. The recommended daily servings are a handful of peanuts (1-2 ounces depending on your size) or 2 tablespoons of peanut butter.