Health experts say the only reason you should buy bread is to slather on some crunchy peanut butter 😛 Do raise your hand if you can’t resist snacking on some peanuts or a few servings of peanut butter every single day. So, do you have to toss out peanuts because of its high fat content, just because you are going on a diet to get lean? Absolutely not! In fact, peanuts have the right kind of healthy fats that actually help boost weight loss. Peanuts are high in protein, fiber, and healthy fats – all these factors keep you fuller for longer, curb appetite, and boosts metabolism as well. Though not exactly low in calories, peanuts do pack a lot of nutrients together and one can eat them roasted, salted, boiled or in butter. Unlike other snacks which you have to think twice before munching, a few handful of peanuts may actually accelerate the pace of weight loss, let’s find out how:
How Peanuts Help with Weight Loss?
According to a study conducted in Adelaide, South Australia, by Professor Peter Clifton and Associate Professor Jennifer Keogh, having 35 grams of lightly salted roasted peanuts 30 minutes before two separate meals can actually help with weight loss and also improve fasting blood glucose levels. That means a total fo 70 grams of peanuts in a calorie-deficit diet can help shed extra pounds.
Since peanuts are not expensive as almonds, walnuts or other nuts, it’s an affordable protein option for everyone. Peanuts have high protein content, along with B vitamins, healthy fats, does not cause blood sugar jump. Most importantly, peanuts boost metabolism and absolutely yummy in roasted and peanut butter form. We can get around 16 gm of healthy fats and 7 gm of protein in just 2 tbsp of peanut butter. Also, peanut butter with apple slices is one of the healthiest snacks out there with fiber coming from the apple and plant-based protein from peanuts.
Benefits of Having Peanuts To Boost Weight Loss:
1. High protein and fiber content, keeps fuller for longer, controls appetite and frequent snacking.
2. Boosts metabolism.
3. High in healthy fats.
4. Boosts energy without increasing blood sugar.
5. Has B vitamins.
6. Also has copper, niacin, folate, manganese, phosphorous, magnesium, etc., all good to improve metabolism.
585 calories in 100 gm of dry and roasted peanuts.
Peanut butter 92 tablespoons): 190 calories approximately. Saturated Fat: 16 gm. Protein: 7
10 Ways To Include Peanuts in Daily Diet:
1. As Peanut Butter: Slather bread slices with peanut butter instead of jam and chocolate spreads. Also, apple slices with peanut butter is a great snack. Also read: “Almond Butter or Peanut Butter – Which One is Healthier?”
2. Boiled peanuts.
3. Mildly salted peanuts as snacks.
4. Roasted peanuts to add crunch factor to salads.
5. Homemade protein ladoos in combination with other nuts.
6. Dark Chocolate peanut bark dessert.
7. Peanut tomato chutney to eat along with idli/dosa.
8. Peanut and sesame seeds poli.
9. Peanut stuffed paratha.
10. Peanut chaat.
Summing up, compared to all other protein sources, peanuts are affordable and extremely delicious. Instead of giving up on peanuts, just control the amount you consume and practice portion control. Do make peanuts and almonds, and other nuts (walnut, pistachio, hazel nuts) a part of your daily diet. Also, if you want to loose oodles of weight, Rati Beauty diet is the right kind of diet to follow.