Peanuts have a new discovery! Eat like this, lose weight and benefit blood vessels, reduce the risk of various diseases

Everyone should be familiar with peanuts, which are very delicious in appetizers, stewed broths, drinks, desserts, etc.

Peanuts also have the reputation of "longevity fruit". Compared with other nuts, they are not only affordable, but also contain high levels of plant protein, niacin, vitamin B1 and dietary fiber. Observational epidemiological studies have also shown that moderate consumption of peanuts and other tree reduces the risk of cardiometabolic disease.

But for peanuts, some people still have concerns - the fat content is very high, and they are worried that eating them will make them fat, but it is not conducive to weight control and blood lipids. However, a new study has solved this concern for everyone...

Peanuts are appropriate "food substitutes", with many benefits

Recently, the American Journal of Clinical Nutrition, an authoritative international journal in the field of nutrition, published a study saying that replacing refined grain products with equivalent energy with peanuts can significantly improve the reversal rate of metabolic syndrome without gaining weight.

Metabolic syndrome refers to the pathological state of metabolic disorders in the human body, such as abdominal obesity, high blood sugar, high blood pressure, high triglycerides, and low high-density lipoprotein cholesterol. They are risk factors for type 2 diabetes, hyperlipidemia, cardiovascular disease, etc., as well as an important window for reversing and arresting the development of such diseases.

1. Replace the staple food with an appropriate amount of peanuts to help reverse the metabolic syndrome

The Shanghai Institute of Nutrition and Health of the Chinese Academy of Sciences recruited 224 volunteers with metabolic syndrome or high risk.

Volunteers were randomly assigned to either the peanut intervention group (113 in total), or the control group (111 in total). During the 12-week intervention, volunteers consumed a small bag of 28 grams of lightly salted roasted peanuts, or white rice cakes with the same energy as roasted peanuts, one hour before lunch and dinner respectively. Other diets remain unchanged.

The final results showed that the weight of the peanut intervention group decreased, and the reversal rate of metabolic syndrome was 2.33 times that of the control group.

peanuts to replace some red meat to stabilize blood sugar

In addition, another study found that replacing some red meat with a serving of peanuts in the diet can reduce the risk of diabetes by 21%.

This is because peanuts can slow down the body's absorption of carbohydrates, especially eating peanuts in the morning, which can not only improve satiety, but also prevent rapid rise in sugar.

Slow down the rise in triglyceride levels

An experimental study by a professor of nutrition in the United States showed that people who ate peanuts had 32% lower blood triglyceride levels after meals than those who did not eat peanuts under the same overall diet.

It can be seen that a certain amount of peanuts can help prevent the rapid rise of triglycerides, which is conducive to the normal expansion of blood vessels and reduces the risk of plaque formation.

Therefore, for people with metabolic syndrome or related diseases, peanuts can be used to replace part of the staple food and red meat in daily life, but the amount should be controlled within 20 grams, and fried or sugar-made ones should not be eaten.