Can peanuts help with weight loss?

As a health food, peanuts may be a useful dietary additive. A new study from the University of South Australia found that eating lightly salted peanuts twice a day before meals can reduce weight, lower blood pressure and improve fasting blood sugar levels.

The findings were recently published in the journal Nutrition and shared by the Peanut Research Institute. The trial was conducted from January to December 2021 and was supervised by two professors from the University of South Australia. Kristina Petersen, a research professor in the Department of Nutritional Sciences at Texas Tech University, also participated in the trial.

"Our study found that peanuts are rich in healthy unsaturated fats that can help with weight loss," Peterson said. "When people are trying to lose weight, they often don't choose to eat peanuts because they think peanuts have too many calories. However, in fact, peanuts can make people feel full easily, and can make your feeling of satiety last longer, which is very helpful for people who are trying to lose weight.”

The study participants included two groups of Australian adults with type II diabetes. Both groups underwent a weight loss trial. The 50 adults in the control group were asked not to eat any nuts or nut butters. The 57 adults who ate peanuts were asked to eat 35g of roasted lightly salted peanuts twice a day 30 minutes before meals.

Six months later, the researchers found that adults in the peanut eating group:

Significant weight loss -- Despite the higher calorie content of peanuts, the peanut eating group lost more weight than the control group.

Lower blood pressure -- Compared to the control group, the peanut eating group had a greater reduction in systolic blood pressure. The peanut group had a 5 mmHg reduction in systolic blood pressure, which lowered the risk of cardiovascular disease by about 10 percent.

Improving blood sugar levels -- Fasting blood sugar and insulin control were improved in the peanut eating group, and glycated hemoglobin (HbA1c) was also improved, which was beneficial for long term blood sugar control.  

Additionally, foods rich in protein and dietary fiber will give people a feeling of satiety and help reduce the urge to eat snack or overeat. Peanuts are considered a source of protein, because an ounce of peanuts contains 7g protein, nearly 3g dietary fiber, and 19 vitamins and minerals. In the study, the peanut eating group gained an extra 15g protein just by eating peanuts.

Despite the lower salt content of peanuts, the participants' systolic blood pressure was improved compared with the control group. Peterson explained:  

Lightly salted peanuts are actually a low sodium food, with 90-100 mg of sodium per serving.

Peanuts have the highest levels of arginine, an amino acid that helps dilate blood vessels and lower blood pressure.

Peanuts are an excellent source of magnesium, a mineral that helps regulate blood pressure.

The Australian study also found improvements in glucose levels after eating peanuts, which is consistent with previous studies.

Therefore, it is recommended that you eat a certain amount of peanuts often!

Cr: US Peanut