Eating peanuts for weight loss has been a recurring topic over the past few years. It appears that in this time everyone and their dog have had an opinion on whether or not eating peanuts daily is effective for weight loss . Much research has been done on the potential weight loss benefits from eating peanuts. More and more studies continue to show promising results.
New Research Finds Consumption of Peanuts Supports Weight Loss, Lowers Blood Pressure and Improves Glucose Levels
Peanut-enriched Group Lost Weight Despite Extra 400 Calories Per Da
ALBANY, Ga., July 26, 2022 /PRNewswire/ — A recent study from the University of South Australia found daily consumption of lightly salted peanuts twice a day before meals led to weight loss, lowered blood pressure and improved fasting glucose levels [1]. The findings were recently published online in the peer-reviewed journal Nutrients and shared by The Peanut Institute.
The two-arm, parallel randomized controlled trial was conducted from January to December 2021 and led by two professors from the University of South Australia. Dr. Jennifer Keogh, associate professor of dietetics and nutrition, and Dr. Peter Clifton, professor of nutrition, were the principal investigators. Dr. Kristina Petersen, assistant research professor in the department of nutritional sciences at Texas Tech University, was a collaborator.
“Our study found that peanuts, which are high in healthy unsaturated fats, can actually aid weight loss,” said Dr. Petersen. “Peanuts are often avoided when people are trying to lose weight because they believe peanuts contain too many calories. However, peanuts actually have a high satiety value so that means they keep you feeling fuller longer and that can be really helpful for those on a weight loss diet.”
The study included two groups of Australian adults who were at moderate or high risk for type 2 diabetes. Both groups received weight loss education. The control group of 50 adults was instructed to avoid eating any nuts or nut butter. The peanut-enriched group of 57 adults consumed 35 grams of lightly salted, dry-roasted peanuts twice a day 30 minutes before meals.
After six months, researchers found:
- Statistically Significant Weight Loss – Both groups lost a similar amount of weight, despite the fact that the peanut-enriched group was consuming an extra 400 calories a day from the addition of a total of 70 grams (2.5 ounces) of peanuts to their diet. The peanut-enriched group lost 6.72 kg or 14.78 lbs. while the control group lost 6.60 kg or 14.52 lbs.
- Lower Blood Pressure – Greater systolic blood pressure reductions were seen in the peanut-enriched group than the control group. The peanut group lowered their systolic blood pressure by 5 mmHg, which is associated with a 10% reduction in risk for major cardiovascular events.
- Improved Blood Sugar Levels – Both groups saw improved fasting glucose and insulin control, as well as improved HbA1c, which is a measure of long-term blood sugar control.
Peanuts Deliver Satiety
It’s widely understood that foods high in protein and fiber deliver a feeling of fullness that can help reduce the urge to snack or overeat. Peanuts are considered a protein powerhouse since a one ounce serving delivers seven grams of protein, nearly 3 grams of fiber and 19 vitamins and minerals.
In the University of South Australia research, the peanut-enriched group was getting approximately an extra 15 grams of protein just from their consumption of peanuts.
Peanuts Lower Blood Pressure
Even though the peanuts were lightly salted, participants still saw improved systolic blood pressure compared to those in the control group. Dr. Petersen offers a potential explanation for this seemingly contrary result:
- Lightly salted peanuts are actually a low-sodium food, usually containing between 90-100mg per serving.
- Peanuts contain one of the highest levels of arginine, an amino acid that helps to dilate blood vessels and lower blood pressure.
- Peanuts are an excellent source of magnesium, a mineral known to help regulate blood pressure.
Peanuts Stabilize Blood Sugar
The Australian study also found the peanut-enriched group experienced improved glucose levels, which is consistent with previous research. The past few years, a number of studies have found that peanuts and peanut butter can be a powerful tool to help diabetics live a healthier life and prevent the onset of type 2 diabetes.
Eating peanuts could help you lose weight according to a new study
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In what could be considered great news for nut lovers and snackers alike, a handful of peanuts could actually help you lose weight.
According to new research from the University of South Australia, it’s a way to help shed some unwanted kilos and keep your cardio health in check.
Conducted in partnership with Texas Tech University, the study found that eating 35 grams of lightly salted dry-roasted peanuts before two main meals each day can contribute to weight loss, lower blood pressure, and improve fasting glucose levels.
Assessing two groups of Australian adults at moderate or high risk for type 2 diabetes, researchers tested the effect of consuming 70 grams of peanuts (an extra 15 grams of fibre) on top of a weight loss diet, as compared to a traditional low-fat weight loss diet.
They found that both groups lost weight after 6 months (6.7 kg).
Those who ate peanuts had greater improvements in their blood pressure, with this group recording lower blood pressures (by 5 mmHg) which is associated with a 10 per cent risk reduction for cardiovascular disease.
The ‘peanut group’ ate 35 grams of peanuts twice a day, 30 minutes before two of their main meals. Participants in the control (non-peanut) group did not consume peanuts or peanut butter. Both groups restricted their energy intakes to 5500kJ (for women) and 7000kJ (for men) and kept their exercise patterns constant throughout the study.
Co-researcher and Texas Tech University researcher, Assistant Professor Kristina Petersen says the study breaks down some of the misconceptions about the health effects of peanuts.
“Our study found that peanuts, which are high in healthy unsaturated fats, can be part of an effective weight loss diet,” Assistant Prof Petersen says.
“People often avoid peanuts when trying to lose weight because they believe they contain too many kilojoules. Yet, peanuts actually have a high satiety value, meaning that they can keep you feeling fuller for longer and this can be really helpful for those on a weight loss diet.
“Recognising that foods high in protein and fibre can deliver a feeling of fullness can help reduce the urge to snack or overeat. And peanuts are considered one of these foods. It’s certainly good news for nut lovers.”
Dietitian Susie Burrell tells 9Honey peanuts offer a host of nutritional benefits.
“We know that few Australians get the daily serve of nutrient rich nuts, and while peanuts are not technically a nut rather a legume, they offer a number of nutritional benefits similar to that of treenuts including protein and dietary fibre,” she says.
“Increasing our daily fibre intake, especially before meal has been shown to support appetite and weight control and indeed this looks to also be the case here.
“The key thing to remember when enjoying a daily serve of nuts is to watch your portions as it is easy to keep munching.”
2 servings of salted peanuts can help you lose weight, lower blood pressure
LUBBOCK, Texas — Are you trying to lose weight? Try adding peanuts into your diet. A team of international researchers finds that eating lightly salted peanuts twice a day before meals leads to weight loss, lower blood pressure, and healthier fasting glucose levels.
Researchers from Texas Tech University and the University of South Australia examined data on two groups of Australian adults who were at moderate or high risk for type 2 diabetes between January and December 2021. Fifty adults in the control group avoided eating any nuts or nut butter. The other group of 57 adults ate 35 grams of lightly salted, dry-roasted peanuts twice a day 30 minutes before meals.
At the six-month mark, researchers found both groups achieved significant weight loss and had improved blood sugar levels, although the peanut-enriched group had lower blood pressure than the control group.
“Our study found that peanuts, which are high in healthy unsaturated fats, can actually aid weight loss,” says study collaborator Kristina Petersen, assistant research professor in Texas Tech’s Department of Nutritional Sciences, in a university release. “Peanuts are often avoided when people are trying to lose weight because they believe peanuts contains too many calories. However, peanuts actually have a high satiety value, meaning they keep you feeling fuller longer and that can be really helpful for those on a weight loss diet.”
Should people worry about the salt in peanuts?
A one-ounce serving of peanuts packs seven grams of protein, nearly three grams of fiber, and 19 vitamins and minerals. Because of this, the peanut-enriched group was getting an extra 15 grams of protein.
While peanuts may pack a nutritious punch, some may have a problem with the “lightly salted” aspect of this snack — since studies have linked more salt intake to poor heart health. However, the group that ate the lightly salted peanuts saw improved systolic blood pressure compared to those in the control group. Petersen provided three explanations for that result:
- Lightly salted peanuts are a low-sodium food and contains between 90 and 100 milligrams per serving
- Peanuts have high levels of arginine, an amino acid that dilates blood vessels and lowers blood pressure
- Peanuts contain magnesium, a mineral that helps regulate blood pressure.