Eating Peanuts Before Meals Can Aid Weight Loss |

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Eating half a handful or about 20 lightly salted peanuts twice a day before meals leads to weight loss, lowered blood pressure and improved fasting glucose levels. A study found that peanuts, despite their high caloric value and high unsaturated fat count, can aid in the weight-loss journey.

Peanuts contain so many different minerals and vitamins that will do wonders for your body besides help you lose weight. Peanuts have 19 different vitamins and minerals, including Vitamin E (an antioxidant), Arginine, an amino acid that helps dilate blood vessels and lower blood pressure, and Thiamine or Vitamin B1, that helps cells convert carbs into energy and is essential for your heart muscles and nervous system. Peanuts also contain abundant amounts of unsaturated fats, which are healthy fats that help fight inflammation, boost your cholesterol, and support the growth of new cells.

Peanuts support weight loss?

There was a study published in the journal Nutrients and shared by The Peanut Institute that randomized controlled peanut trials and was 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. They were also aided by Dr. Kristina Petersen, assistant research professor in the department of nutritional sciences at Texas Tech University.

In the study, the control group avoided eating any nuts or nut butter and the peanut-enriched group consumed 35 grams of lightly salted, dry-roasted peanuts twice a day 30 minutes before meals. The peanut-enriched group was getting approximately an extra 15 grams of protein and approximately 400 extra calories just from their consumption of peanuts. This study lasted for six months, and the results reflected in the peanut group showed improved glucose levels, significantly lost weight, and lower blood pressure.

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Dr. Petersen stated that “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.”

Study Outcomes

Statistically Significant Weight Loss

Both groups lost a similar amount of weight, despite the peanut group consuming an extra 400 calories a day from the addition of 70 grams (2.5 ounces) of peanuts. 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

Even though the peanuts were lightly salted, the study saw larger systolic blood pressure reductions 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. Dr. Petersen explained that peanuts are considered a low sodium food compared to other foods, plus they are high in protein and vitamins. Even though the peanuts are lightly salted, they have significantly less sodium than many other snack options available. So, eating peanuts before meals can help your heart health as well as taste delicious.

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. So, patients who consumed peanuts had more control over their blood sugar levels than those who didn’t consume peanuts. Meaning that those who are diabetic or pre-diabetic greatly benefit from eating peanuts before meals as more control over blood sugar levels is always preferable as a diabetic.

Helps Treat Diabetes

Peanuts and peanut butter help diabetics control their blood sugar levels and consequently help treat their type 2 diabetes. This enables people with diabetics to lead freer, easier lives. “Regularly choosing foods that contribute to your overall health is a positive action that can deliver life-long benefits” says Dr. Samara Sterling.

Eating 35 grams of peanuts before meals can not only increase weight loss but help people with diabetes, causes a 10% risk reduction for major cardiovascular events and provides many essential daily vitamins and minerals. If you are looking for an easy way to lose weight by just changing your diet, peanuts might just be the solution. Don’t be deterred by the extra calories as suggested in the study, you should lose weight despite them and gain many health benefits along the way.

For more information on peanuts and peanut butter and their impact on health, visit peanutinstitute.com.