Top 6 Benefits And Side Effects Of Peanuts For Weight Loss

Peanuts have long been a pantry staple but when it comes to weight loss, they're shrouded in conflicting whispers. Are they tiny titans of fat-burning or sneaky preventers of your slim-down goals? This is where science steps in to crack open the peanut shell and reveal the facts!

A study posited in the American Journal of Clinical Nutrition suggests that peanuts, despite their higher fat content, may actually boost metabolism and aid in weight management. This isn't just wishful thinking – researchers observed participants who incorporated peanuts into their diets experiencing increased satiety and reduced calorie intake compared to those who didn't.

But hold on, peanut party people – before you grab that jar with reckless abandon, let's explore the flip side. Peanuts, while packing protein and healthy fats, can also come with downsides. Their high-calorie nature, if consumed in excess, can be detrimental to weight loss efforts. 

So, what’s the verdict? Are peanuts friends or foes on your weight-loss journey? This blog is going to provide you with the answer, delving into 6 must-know benefits of peanuts for weight loss along with side effects and ways to add peanuts to your diet. Wait no more and read on! 

Table Of Contents       

1. Top 6 Benefits Of Peanuts And Weight Loss

2. 9 Side Effects Of Peanuts For Weight Loss

3. Which Is Good For Weight Loss: Almonds Or Peanuts?

4. Ways To Incorporate Peanuts Into Your Diet

5. The Final Say

6. FAQs

7. References

Top 6 Benefits Of Peanuts For Weight Loss

Peanuts may help you lose weight in many ways. Many studies have shown that eating peanuts is associated with a healthy weight. Also, they have been linked to lower rates of obesity. Here are some of the benefits of eating peanuts for weight loss:

1. Rich In Healthy Fats

Peanuts have polyunsaturated and monounsaturated fatty acids that are considered heart-healthy fats as these fats help reduce LDL cholesterol and increase HDL levels in the body, which helps to lose unhealthy fat in the body, hence boosting weight loss. 

2. Protein Punch

Protein is important in maintaining muscle mass, especially during weight loss. Peanuts are an excellent plant-based protein source, making them an ideal choice for vegetarians and vegans. Protein also helps reduce hunger and control appetite, aiding overall calorie intake reduction. 

Also Read: Is Groundnut Good For Cholesterol? Read To Know More 

3. Fibre Booster

The high fibre content in peanuts is a key player in weight loss. Fiber promotes a feeling of fullness, preventing overeating. Additionally, it aids in digestion and regulates blood sugar levels, contributing to a stable energy supply throughout the day.

4. Metabolism Mastery

Peanut contains both soluble and insoluble fibre which slows digestion and increases metabolism through short-chain fatty acids or SCFA production while the protein content triggers the thermic effect of food, burning more calories for digestion, and building muscle, a tissue with a higher basal metabolic rate.

The combination of fibre, protein, and healthy fats and fibre in peanuts contributes to a more efficient weight-loss process by giving your metabolism a boost, as a faster metabolism means your body burns more calories at rest.

5. Satiety And Reduced Caloric Intake

Peanuts, despite their higher fat content, can aid weight loss as they promote satiety and reduce calorie intake. Abundant in fibre, peanuts slow digestion which induces a prolonged feeling of fullness. Protein within them constructs muscle - a tissue that burns more calories at rest. 

Further enhancing their weight-loss properties are the healthy fats present in peanuts which delay stomach emptying and regulate blood sugar – factors that effectively curb cravings as well as unhealthy snacking habits. 

Also Read: Healthy Monsoon Snacks To Satisfy Your Cravings 

6. Blood Sugar Stabiliser

To reduce the likelihood of unhealthy snacking, the steady release of energy provided by the combination of protein and fibre in peanuts helps stabilise blood sugar levels, so consuming peanuts helps to curb the fluctuation of blood sugar levels, which can lead to cravings and overeating.

9 Side Effects Of Peanuts For Weight Loss

Peanuts are a good source of many rich nutrients. However, as they say, anything in excess is harmful, one should understand how much peanut intake is suitable for one’s body. Here are some of the major side effects of peanuts mentioned:

1. Allergic Reactions

Peanut allergy is very common, and people with peanut allergy can have mild to severe symptoms, so people with allergies should avoid peanuts to curb their allergic reaction.

2. Aflatoxin Contamination

Aflatoxins are carcinogenic toxins which are produced by fungi and moulds that often grow in peanuts and can have adverse health effects. Peanuts are susceptible to aflatoxin contamination hence be mindful of peanuts if you observe certain whitish or black substances on the shell surface. 

3. Caloric Density

Moderation is Key: Peanuts are calorie-dense, and consuming them in excessive amounts can lead to an increase in calorie intake, potentially hindering weight loss goals.

Also Read: Low Calorie Indian Snacks

4. Digestive Issues

While the fibre in peanuts can aid digestion for many, some individuals may experience digestive discomfort, like bloating or gas, if they consume large quantities of high-fibre foods suddenly. Gradual introduction and proper hydration can help alleviate these issues.

5. Inflammation

An imbalance between omega-6 and omega-3 fatty acids may contribute to inflammation. Peanuts contain omega-6 fatty acids. So, a balanced diet with omega-3-rich foods, which are essential for the body, can help mitigate this.

6. Oxalates

Peanuts contain oxalates, compounds that can contribute to the formation of kidney stones in susceptible individuals. People prone to kidney stones may need to moderate their peanut intake. 

7. Additives 

Watch for additives! Some commercially available peanut products, like flavoured peanut butter, may contain added sugars, salts, or unhealthy fats. Reading labels is crucial to avoid unintended calorie and sugar intake.

8. Weight Loss Plateaus

While peanuts can be part of a healthy diet, more than relying on them for weight loss might lead to a lack of dietary variety. A diverse diet ensures a broad spectrum of nutrients and helps prevent weight loss plateaus.

Also Read: 5 Healthy Dry Fruits For PCOS Management

9. Individual Variability

Individuals may react differently to foods. Some may find peanuts satiating and supportive of their weight loss journey, while others might need to monitor their intake due to specific sensitivities.

Which Is Good For Weight Loss: Almonds Or Peanuts?

So, which is good, almonds or peanuts for weight loss? The following table provides a nutritional comparison between this popular legume (peanut) and a famous not-so-nut (almond) so that you can decide which one to choose for your weight loss journey:

Also Read: Peanut v/s Almonds: Which One Is More Beneficial? 

4 Ways To Incorporate Peanuts Into Your Diet

Here are some of the most common, healthy and tasty ways to incorporate peanuts into your diet:

1. Smart Snacking

Opt for a handful of roasted peanuts for weight loss as a mid-morning or afternoon snack. Their crunchiness and satisfying flavour make them an excellent alternative to less nutritious snacks.

2. Nutty Smoothies

You must often search for how you can eat peanuts for weight loss differently. Well, you can make a peanut smoothie by adding a handful of peanuts or peanut butter in smoothies can help to get that extra dose of healthy fats and protein that helps to keep you fuller for a longer period. 

3. Salad Boost

Sprinkle crushed peanuts on your salads for an extra layer of flavour and texture. The combination of fresh vegetables and peanuts creates a delicious and filling meal. Now you know why you must opt for healthy peanuts for weight loss in different ways. 

4. Peanut Butter Delight

You can consume peanut butter with apple slices or bread, which makes a healthy combination of carbohydrates and protein, which satisfies your hunger and provides nutrition.

The Final Say

Incorporating peanuts into your weight loss journey can be a delicious and nutritious way to achieve your goals. The combination of healthy fats, protein, and fibre makes peanuts a valuable addition to a balanced diet. Remember, successful weight loss is about cutting calories and nourishing your body with the right nutrients. Embrace the power of peanuts and discover a tastier and more sustainable path to a healthier you.

FAQs

1. Does excessive intake of peanuts cause pitta?

In Ayurveda, peanuts are considered to have pitta-increasing properties. Excessive consumption may potentially aggravate pitta dosha, leading to imbalances such as inflammation, acidity, or digestive issues, according to Ayurvedic principles

2. Do peanuts cause allergic reactions?

Yes, peanuts can cause allergies, ranging from mild itching to severe anaphylaxis. If you suspect an allergy, avoid peanuts and seek medical advice.

3. How peanut can be consumed in the diet?

Peanuts can be consumed by adding them to salads, making butter of them, or simply by eating them in a roasted form.

4. Can pregnant women eat jaggery and peanut laddu?

Yes, pregnant women can eat jaggery and peanut ladoo, but in moderation and be mindful of any potential allergic reactions. 

5. What are the best peanuts for weight loss?

You should opt for raw, unsalted peanuts as they are rich in healthy fats, protein, and fibre, aiding weight loss while providing essential nutrients.

6. What are the benefits of boiled peanuts for weight loss?
Some known benefits are: 

• Keep your Stomach Full for a Longer Period

• Helps in Lower Calorie Intake

• Reduces your Food Cravings

• Contains healthy Fats

References 

• The Effect of a Peanut-Enriched Weight Loss Diet

• Peanuts present a nutty solution for weight loss

• Peanuts: Nutrition, health benefits, and comparing types

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