How peanuts can help in weight loss

peanuts the source of protein and nutritions.

Share on Pinterest Peanuts are most healthful when they are in their raw form. Peanuts are an especially good source of healthful fats, protein, and fiber. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins. Despite being high in calories, peanuts are nutrient-rich and low in carbohydrates. There are several downsides to peanuts, including potential aflatoxin contamination, phytic acid content, and severe allergic reactions.

Nutritional breakdown :  

Peanuts are an especially good source of healthful fats, protein, and fiber. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins. Despite being high in calories, peanuts are nutrient-rich and low in carbohydrates.According to the United States Department of Agriculture (USDA), 100 grams of raw peanutsTrusted Source contain 567 calories and the following nutrients in grams (g), milligrams (mg), or micrograms . 

 (1) Protein :  

Peanuts are an excellent source of plant-based protein, offering 25.8 g per 100 g of peanuts, or around half of a person’s daily protein needs.

The recommended daily allowance (RDA) for proteinTrusted Source in adults is: 46 g for women, 56 g for men .

(2) Healthful fats : 

Fatty acids are an essential part of every diet. Most of the fats in peanuts are monounsaturated and polyunsaturated fatty acids, which are a healthful type of fat.According to the American Heart Association (AHA), consuming monounsaturated fats and polyunsaturated fats instead of saturated and trans fats can improve a person’s blood cholesterol levels. This, in turn, lowers the risk of heart disease and stroke.There is also a small amount of saturated fat in peanuts. Saturated fat is less healthful than unsaturated or polyunsaturated. Doctors link too much saturated fat with cardiovascular disease. As a consequence, it is best to eat peanuts in moderation to get their optimal health benefits.

(3) Dietary fiber : 

Peanuts are a good source of dietary fiber. They contain 8.5 g per 100 g, which around one-quarter of a male’s recommended fiber intake or one-third for females.The current Dietary Guidelines for AmericansTrusted Source recommend that adults get the following amounts of fiber per day:34 g for men ,28 g for womenFiber is a heart-healthful nutrient. The AHA report that eating fiber-rich foods improves blood cholesterol levels and lowers the risk of heart disease, stroke, obesity, and type 2 diabetes.

Nutrition facts : 

  • Calories : 567
  • Water : 7%
  • Protein : 25.8 grams
  • Carbs : 16.1 grams
  • Sugar : 4.7 grams
  • Fiber : 8.5 grams
  • Fat : 49.2 grams


Peanut and weight loss : 

When it comes to weight loss people often sweat a lot in the gym but hardly pay attention to what they eat. According to experts, key to weight loss is a balanced diet combined with some physical activity. If you are the one who is planning to lose weight, remember to keep your snacking moderate. In this process, you can surely rely on peanuts, which promote weight loss. Though they are relatively high in calories, the rich fibre and protein content could help you keep full for longer and aid weight loss. Here’s how you can add it to your diet for desired results.

Are peanuts good for weight loss? :  

As per a study published in The Journal of Nutrition, protein is a smart way of burning calories. Peanuts are packed with nutrients including fibre, protein, and heart-healthy fats, which make it easy to control the overall calorie intake and aids weight loss. While peanuts are higher in calories, but when you chew them, they get broken into smaller bites and you're likely absorbing fewer calories.

Rich in healthy fats : 

They are also rich in healthy fats called monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) and are linked to reduced inflammation, obesity, heart disease and diabetes. It has also been proven that fat content in nuts also improves the body's ability to use stored fat as energy.

Good for metabolism :  

Peanuts are also a good source of energy that boosts metabolism and as a result you burn more calories at rest and during activity, which further helps in weight loss.

How to add peanuts in your diet? : 

According to experts, peanuts are best consumed in raw, roasted, or boiled form. Apart from that, you can consume it as peanut butter, peanut oil, roasted peanut, and peanut dip. Add it to protein-rich foods like grilled chicken, tofu, paneer or even salads for desired results.

How peanuts can help in weight loss.- Published by The Beyond News (Food and Health).