Are peanuts () beneficial for weightloss? Peanut is one of the most popular legumes in the world. It is widely used as a snack or dessert and its topping. Peanuts are considered beneficial for the body in many ways. It can be eaten in many ways, such as raw peanuts, roasted, boiled, in savory snacks or with plain salt. If we talk about peanuts for weight loss, then it is found in high amount of protein. You may be surprised that peanuts can help you lose weight. Know here how Peanuts for Weight loss is beneficial for weight loss:
Benefits of Peanuts for Weight loss
Peanuts can help you lose weight in many ways. In fact, several observational studies have shown that eating peanuts is closely related to a healthy weight. It is also advised by fitness experts to eat peanut butter or dry peanut several times for weight loss in high protein diet. Compared to other snacks with high carbs, peanuts are rich in healthy fats, protein and fiber. Peanuts are a good source of iron, niacin, folate, calcium and zinc.
Eating this keeps cholesterol under control. Essential minerals like potassium, manganese, copper, calcium, iron and selenium zinc are found in it, which are essential for various metabolic activities in the body. Studies have shown that people who include moderate amounts of peanuts in their diet do not gain weight. In fact, peanuts can help them lose weight. But, it also takes longer to digest. Peanuts digest slowly and stay in your stomach for a long time. It helps you feel full when you are hungry. That means you will not feel hungry soon.
benefits of peanut butter
Peanut butter is creamy and ground, which is made after dry roasting. Peanut butter contains approximately 90% peanuts, while the remaining 10% includes vegetable oil, salt, dextrose, and corn syrup for flavor and a butter-like texture. It contains high protein.
Peanut oil is also beneficial for weight loss
For those who are on the journey of weight loss, peanut oil can be a good option. Fatty acids in it are in a balanced amount as compared to other oils, due to which fat does not increase in the body. Stearic acid, palmylic acid, linobanelic acid and oleic acid are found in it, which helps in keeping you healthy and prevents cancer. It is rich in MUFA and is high in monounsaturated – ‘good fat’ and low in saturated ‘bad fat’, which does not allow bad cholesterol to reach the body, It also prevents the risk of heart diseases. It is rich in Vitamin-E, which also enhances skin health.
Nutrition found in peanuts
As peanuts are rich in protein, fat and fiber. While peanuts can contain large amounts of fat, most of that fat is known as “good fat.” It is helpful in reducing your cholesterol level. The sources found in peanuts are as follows:
- vitamin e
Here are the facts about one cup of raw peanuts:
- Calories: 207
- Protein: 9 grams
- Fat: 18 grams
- Carbohydrates: 6 grams
- Protein: 9 grams
- Fiber: 3 grams
- Sugar : 1 gram
Some people may also be allergic to peanuts
Mild allergic reactions to peanuts include symptoms such as hives, itching, nausea, or facial swelling. However, an allergy to peanuts is known as anaphylaxis. Symptoms of anaphylaxis include trouble breathing. Also included are nausea, vomiting, seizure, chest pain, swelling of the tongue, face, or lips, extreme drowsiness, and dizziness. It is important to speak to a doctor if you experience any discomfort while eating peanuts.
How to choose peanuts for weight loss
If you are specifically including peanuts in your diet for weightloss, there are a few things to keep in mind while choosing your peanuts, such as it is always best to choose unflavored peanuts for weightloss. . Along with this, no additional salt or other ingredients should be added to it. For example, avoid candied peanuts, which are sugar coated and high in calories. For added fiber and antioxidants, enjoy peanut butter. That means eating the soft covering on top of the grain, which can help increase fullness because of the extra fiber. Boiled peanuts contain fewer calories than raw or roasted peanuts, with about 116 calories per 1/4 cup (146 grams), compared to 207 and 214 calories for raw and roasted peanuts, respectively.
how to use peanuts for weight loss
Peanuts can be eaten raw, boiled, roasted, powdered or made into peanut butter. Peanuts are most nutritionally beneficial when eaten with the thin, flaky skin on, as the skin contains many antioxidants and phytochemicals. You can also include peanuts in your diet for weight loss in this way:
- Bake peanuts into cookies or pies.
- Can eat peanut butter and bread.
- You can eat peanut butter mixed with hummus.
- You can make and eat by adding peanuts to the otter.
- Crushed peanuts can be made like raita on curd.
- Peanuts can be crushed and added to salads.
- Poha is a good breakfast for weight loss, add peanuts to it too.
- Peanuts can also be made by adding them to smoothies.
- The best option is to eat peanuts in the form of chutney.
Peanuts are full of nutrition and it It is loaded with fiber, protein and healthy fats, which can aid in weight management by keeping you full for longer. For best results, choose raw, roasted or boiled peanuts without added salt and flavorings. Peanuts are a better alternative to other high calorie and processed snacks to help you with your weight loss goals.