Peanuts are an extremely popular food in the world because of their delicious taste and ability to easily combine with other dishes. But can a healthy diet plan contain peanuts? In other words, can we eat peanuts for weight loss? Let’s find out with WellTraining in this article!
Peanuts and their nutritional content
Peanuts are a legume or family “bean” plant (Fabaceae). This is a nutritious seed, specifically, in 100g of raw peanuts contains:
In general, peanuts provide a large number of calories, high protein content and beneficial fats; comes with great benefits such as:
- Support blood circulation
- Reduce fatigue, prevent depression
- Cancer prevention and prevention
- Enhance memory, good for brain
- Good for skin and cardiovascular system
- Helps strengthen bones
- Provides energy helps the body to be full for a long time
Refer to some recipes containing peanuts: 15+ Easy, Healthy, Cheap Dinner Recipes
Benefits of eating peanuts for weight loss
Through the above analysis, we can easily see that peanuts contain a large number of calories and fat – the number one enemy of those who want to lose weight. However, peanuts are a source of protein, fiber, and a host of other nutrients that are beneficial to your health.
A 2016 study conducted by the Faculty of Medicine at the University of Houston concluded that children who ate peanut or peanut butter at least once a week lost more weight than children after 6 months.
Obviously, peanuts have certain benefits for people who lose weight.
1. Keeps you full for longer
As mentioned above, the first benefit of peanuts is a rich source of fiber and protein, which helps you feel fuller longer, easier to control hunger, especially useful for those who are in the diet process.
2. Maintain energy in the body
Fiber and protein stay in your body for up to 2.5 hours. Meanwhile, calories from carbohydrate-rich foods last for about half an hour.
3. Increase metabolic rate
One study concluded that a person’s energy expenditure increases by 11% after 19 weeks of regular peanut consumption. This also means that you quickly burn off excess calories. weight adjustment.
4. Contains many good fats
The monounsaturated fat in peanuts has the effect of reducing the level of bad cholesterol in the blood, reducing the risk of cardiovascular disease and diabetes. Peanuts also do not contain trans fat – the bad type of fat that has many harmful health effects.
5. Stabilize blood sugar
Peanuts are foods with a low glycemic index, meaning they are digested more slowly and release sugar gradually into the bloodstream, thus providing energy for a long time and reducing appetite.
So can we eat peanuts for weight loss?
The answer is: It’s up to you. If you control the calories through each meal containing peanuts, then weight loss is possible. However, there are a few notes to keep in mind.
Please prepare peanuts properly
For more fiber and antioxidants, enjoy peanuts with their skin intact. Dietary fiber supplements can help increase feelings of fullness.
- Boiled peanuts contain fewer calories than raw or roasted peanuts, with about 116 calories per 1/4 cup (146 grams), compared with 207 and 214 calories in raw and roasted peanuts, respectively.
- However, boiled peanuts contain 50% less fat than raw and roasted peanuts, which means they may not have the same filling effects.
Please choose the one you like best. Remember to take note of your serving sizes.
If you consider peanuts as a healthy snack, some recipes you can consider are:
- Blended with vitamins, whey protein
- Serve with oatmeal
- Sprinkle it on frozen bananas
- Add to the savory dishes like curry, wrapping …
- Peanut milk
Besides, peanut butter is also a suggestion. 100g of peanut butter contains 588 calories, slightly more animated than a peanut, so it does not “threaten” much to the weight. However, you should choose to buy pure avocados, avoid adding a lot of seasonings, or you can make your own peanut butter at home.
Peanut butter can be used to:
- Add to baked goods, pasta
- Serve with bread
- Bake with cakes
Peanut butter is fat-free and is suitable for most glass diets. However, you need to remember the calories it provides so you don’t overdo it every day.
In short, for best results, choose raw, roasted or boiled peanuts, without adding salt and flavor. Whatever form of preparation you choose, always calculate the size of your serving properly.
Some cases should not eat peanuts for weight loss
Not everyone is suitable for peanuts, so if you fall into one of the following situations, you should absolutely avoid this type of nuts:
- People with gout, high blood pressure
- People with shadow in, diabetes
- Pregnant women avoid overeating, eating only 15-20 nuts/day.
Overall, peanuts are a nutritious and varied dish in the way it is processed. If you are not in the group of people who need to pay special attention to health (as we mentioned above) do not hesitate to add peanuts to your healthy meal plan. Eat peanuts for weight loss, why not?