Can eating peanuts lose weight?

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Peanuts are widely used as a healthy snack or often found at places that sell alcoholic beverages such as beer, wine... Peanuts come in many varieties, such as: raw, roasted, boiled peanuts , salt, flavoring. While peanuts are known for their high protein and fat content, you may be wondering if consuming peanuts helps with weight loss.

1. How does peanut or peanut affect weight loss?

Peanuts or peanuts can help you lose weight in many different ways. However, many observational studies examining the effects of peanuts on weight loss have shown that eating peanuts is associated with a healthy weight. In addition, peanuts have been linked to reduced rates of obesity.
1.1 Keep you feeling full Is eating peanuts fat? Unlike other snack foods that are high in simple carbs, peanuts are rich in healthy fats, protein and fiber, and take longer to digest.
A study conducted on peanuts in 15 participants found that adding whole peanuts or peanut butter to breakfast increased feelings of fullness and more stable blood sugar levels. Simple carbohydrates are quickly absorbed into the bloodstream and lead to a rapid rise in blood sugar then a rapid drop, so can leave you feeling hungry soon after eating.
In contrast, peanuts are digested at a slow rate and stay in your stomach longer, keeping you fuller longer between meals.
1.2 Ingredients high in healthy fats that are good for the body Packed with healthy fats. Peanuts are rich in nutrients including healthy fats, monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).
This high-fat diet has been linked to reduced rates of inflammation, obesity, and chronic diseases, such as heart disease and diabetes. Furthermore, including nuts in your daily diet may be associated with a reduced risk of long-term weight gain. Some researchers theorize that the high unsaturated fat content in particular nuts, including peanuts, may help improve the body's ability to use stored fat for energy. However, more research is still needed to prove this hypothesis.

1.3 Lower Calories in Peanuts Although peanuts are high in calories, you may not be able to absorb all of the calories that peanuts provide your body. When you include peanuts in your daily diet, your teeth cannot break them down into a small enough size for complete digestion, which means your body is able to absorb fewer calories and leftovers. will be eliminated from the body by excretion.
In a study conducted in 63 men and included peanuts in their daily diet, the participants were given either whole peanuts, peanut butter, peanut oil, or clear peanut powder. research time. After comparing stool samples, people who ate whole peanuts had significantly higher levels of fat in their stools, which resulted in a lower ability to absorb calories.
However, eating peanuts to lose weight, this does not mean you should overeat. Consuming too many high-calorie foods, such as peanuts, can still lead to a calorie surplus and ultimately hinder your weight loss efforts throughout.
For example, a 1/4 cup (146 grams) serving of peanuts contains 207 calories. Even if the body can only absorb 50–75% of calories, peanuts can still provide about 104–155 calories. Therefore, it's still important to be mindful of portion sizes to prevent calories from adding up. It's best to eat 1–2 handfuls of peanuts or peanuts per serving as they are easy to overeat.
1.4 How to choose peanuts for your daily diet You should choose peanuts or peanuts that have not been processed, and do not contain salt or other spices. In addition, should avoid using peanuts made in the form of candy, which contains a lot of sugar and provides more calories.
For extra fiber and antioxidants, enjoy peanuts with their skins on. Extra fiber can help you feel fuller than if you didn't.

Eating roasted peanuts for weight loss is effective or not? Boiled peanuts contain fewer calories than raw or roasted peanuts, with about 116 calories per 1/4 cup (146 grams), compared with 207 calories for raw peanuts and 214 calories for roasted.
However, boiled peanuts typically contain 50% less fat than raw and roasted peanuts, which means they may not have the same filling effect. Therefore, you should choose the type of peanut you like best and always pay attention to the portion size in order to optimally control the calorie intake.
You should opt for shelled peanuts for your daily diet, as they take longer to open, can prevent overeating and, ultimately, help you better manage your portions. and calorie intake.
While peanut butter can be seen as a healthy option, choose natural peanut butter that doesn't contain added salt, processed oils or other ingredients. Peanuts are full of nutrition and a healthy snack. Peanuts are packed with fiber, protein, and healthy fats, which can aid weight control by keeping you full for longer. For best peanut results, choose raw, roasted or boiled peanuts, with no added salt or flavoring, and watch your portion sizes. Peanuts, a great alternative to processed and high-calorie snacks to help you reach your weight loss goals.
Above are the answers to the question, is eating peanuts fat? Once you have a clear understanding of the nutritional value, a suitable diet with peanuts to lose weight, you can apply it to achieve the desired weight.

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Reference source: healthline.com