There are a lot of myths about weight loss out there. Some people believe that you have to avoid all carbs. Some people think that you need to spend hours in the gym every day. The truth is, there is no one-size-fits-all approach to weight loss. What works for one person might not work for another. However, there are some simple things you can do to help promote healthy weight loss – like eating peanuts! In this blog post, we will discuss peanuts for weight loss, and who should avoid peanuts.
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Peanuts For Weight Loss
Here are 7 ways peanuts help in weight loss (explained comprehensively)
Low in calories
One of the main reasons why peanuts are so popular among those trying to lose weight is that they’re low in calories. A one-ounce serving (which usually contains about 25 to 30 peanuts) has just 166 calories, which makes them a great snack for dieters. Another study found that eating peanuts can help people consume fewer overall calories, which could help with weight loss. One study published in the journal Nutrition & Metabolism found that people who ate peanuts felt more satisfied after meals, which in turn could lead to less calorie consumption. Additionally, peanuts contain healthy monounsaturated fats, which help to promote satiety.
High in fiber
Fiber is essential for weight loss. It helps to slow digestion, which can improve satiety and help you feel full for longer. Peanuts are a great source of dietary fiber, with 2.6g per one-ounce serving. Eating more fiber has been shown to help people lose weight and reduce belly fat. One study published in the journal Nutrients found that increasing dietary fiber intake was associated with lower body mass index (BMI) and waist circumference. Another study published in the American Journal of Clinical Nutrition found that those who consumed more fiber were more likely to lose weight and keep it off. Moreover, one study published in the journal Obesity found that increasing dietary fiber intake could lead to a reduction in body fat.
Rich in protein
Protein is another important nutrient for weight loss. It helps to boost metabolism and can help keep you feeling full for longer periods of time. Peanuts are an excellent source of protein, with 7g per one-ounce serving. Eating adequate amounts of protein has been shown to help with weight loss and reduce body fat. One study published in the journal Diabetologia found that increasing dietary protein intake was associated with greater weight loss and reduction in waist circumference. Another study published in the journal Nutrition & Metabolism found that those who consumed higher amounts of dietary protein lost more weight than those who ate less. Furthermore, one study published in the journal Obesity found that increasing dietary protein can lead to a reduction in body fat.
High in magnesium
Magnesium is an important mineral for overall health, and it can also help with weight loss. Peanuts are a great source of magnesium, with 43 mg per one-ounce serving. Eating foods high in magnesium can help reduce body fat and improve metabolic health. One study published in the journal Nutrients found that increasing dietary intake of magnesium was associated with lower BMI and waist circumference. Another study published in the American Journal of Clinical Nutrition found that those who consumed more magnesium had a greater reduction in body fat compared to those who ate less. Additionally, one study published in the journal Metabolism found that increasing dietary magnesium intake could lead to a decrease in body weight and fat mass.
Rich in resistant starch
Resistant starch is a type of carbohydrate that passes through the digestive system without being digested. It helps to improve satiety and can help with weight loss. Peanuts are a great source of resistant starch, with 1.5g per one-ounce serving. Eating foods high in resistant starch has been shown to help reduce body fat and waist circumference. One study published in the journal Nutrition & Metabolism found that increasing dietary intake of resistant starch was associated with lower BMI and waist circumference. Another study published in the journal Nutrition & Metabolism found that those who ate more resistant starch had greater reductions in body fat than those who ate less. Moreover, one study published in the journal Obesity found that increasing dietary intake of resistant starch could lead to a decrease in body weight and fat mass.
Contains healthy fats
Healthy fats are important for overall health, and they can also help with weight loss. Peanuts contain healthy monounsaturated fats, with 14g per one-ounce serving. Eating foods high in healthy fats has been shown to help reduce body fat and improve metabolic health. One study published in the journal Nutrition & Metabolism found that increasing dietary intake of monounsaturated fats was associated with lower BMI and waist circumference. Another study published in the journal Nutrition & Metabolism found that those who ate more monounsaturated fats had greater reductions in body fat than those who ate less. Additionally, one study published in the journal Obesity found that increasing dietary intake of monounsaturated fats could lead to a decrease in body weight and fat mass.
Low in carbs
Carbohydrates should be limited for weight loss, and peanuts are low in carbs. Peanuts contain only 4g of carbohydrates per one-ounce serving. Eating foods low in carbs has been shown to help reduce body fat and improve metabolic health. One study published in the journal Nutrition & Metabolism found that decreasing dietary intake of carbohydrates was associated with lower BMI and waist circumference. Another study published in the journal Nutrition & Metabolism found that those who ate fewer carbs had greater reductions in body fat than those who ate more. Additionally, one study published in the journal Obesity found that reducing dietary intake of carbohydrates. Decreased intake of carbs could lead to a decrease in body weight and fat mass.
Peanuts are a great snack for weight loss. Peanuts are high in protein, contain resistant starch and healthy fats, are low in carbs and are high in fiber. Eating peanuts can help reduce body fat and improve metabolic health.
Other Benefits
In addition to weight loss, peanuts offer many other health benefits. Peanuts are a great source of vitamins and minerals, including vitamin E, manganese, magnesium, phosphorus, and zinc. They are also a good source of plant-based protein and fiber. Eating peanuts has been linked to reduced risk of heart disease, type 2 diabetes, and certain types of cancer. What’s more, peanuts can help reduce appetite and regulate blood sugar levels.
Who Should Avoid Peanuts?
Although peanuts are a great snack for weight loss, those with peanut allergies should avoid eating them. Peanut allergies can cause a range of symptoms including hives, swelling, and difficulty breathing. If you experience any of these symptoms after eating peanuts, seek medical attention immediately. Additionally, people with digestive conditions such as irritable bowel syndrome (IBS) should avoid eating peanuts.
To ensure peanuts are safe for you to eat, speak with your doctor or a registered dietitian before adding them.
How To Incorporate Peanuts Into Diet
There are many ways to incorporate peanuts into your diet. The most popular way is to eat them as a snack. They can also be used in a variety of recipes. Peanut butter is a great option for those who want to get more protein and healthy fats in their diet. Additionally, peanuts can be added to salads, stir-fries, and smoothies for a nutritious boost. Peanuts can also be used to make homemade peanut butter or roasted and served as a snack.
Conclusion
Overall, peanuts are a great snack for weight loss. They are high in protein, contain resistant starch and healthy fats, are low in carbs and are high in fiber. Eating peanuts can help reduce body fat and improve metabolic health. However, those with peanut allergies or digestive conditions should speak to their doctor before adding peanuts to their diet. With careful consideration, peanuts can be a healthy and delicious addition to any weight loss plan.
Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also lose weight with the help of our weight loss program. Download our Fitness app on Android to learn more about us.