Peanuts often play a supporting role in our diets, overshadowed by almonds, cashews, and other trendy nuts. But Are Peanuts A Good Diet Food? It’s time to re-evaluate the humble peanut and discover its potential benefits for weight management and overall health.
Peanut Nutrition: A Nutritional Powerhouse
Peanuts are budget-friendly, have a long shelf life and are full of nutrition. Peanuts and peanut butter can be added to many recipes. Unlike tree nuts like almonds, walnuts, and pistachios, peanuts grow underground, which makes them a legume.
Here’s a look at the nutrition information for 1 ounce of raw, unsalted peanuts:
- Calories: 160
- Total Carbohydrates: 5 g
- Fiber: 2.4 g
- Protein: 7 g
- Total Fat: 14 g
- Sodium: 3 mg
- Folate: 68 mcg
- Magnesium: 49 mg
- Potassium: 196 mg
- Iron: 0.7 mg
Peanuts are a nutrient-dense food, providing a satisfying combination of fiber, protein, and fat, which can help you feel full and energized. They are also an excellent source of folate and magnesium. Unsalted peanuts have very little sodium.
Roasting peanuts can slightly increase the fat content, while salted peanuts can significantly increase sodium levels. Opt for lightly salted varieties to keep sodium intake in check.
:max_bytes(150000):strip_icc()/5-health-benefits-of-peanuts-9e077e299f1245fea04069ecab5c60e3.jpg)
Five Reasons Why Peanuts Can Be a Great Diet Food
Here are five reasons why peanuts deserve a place in your healthy eating plan:
1. Antioxidant Richness: A Boost for Overall Health
Peanuts are considered a “functional food” because they have many antioxidants, including phenolic acids and flavonoids. These compounds are found in other healthy foods and beverages. Peanut skins are especially rich in antioxidants and anti-inflammatory compounds. Adding crushed peanuts to a salad or soup is an easy way to add more antioxidants to your diet.
2. Weight Loss and Maintenance: Feeling Full and Satisfied
Despite their calorie content, peanuts can be a valuable snack for weight loss or maintenance. The protein, fiber, and healthy fats in peanuts promote satiety, helping you feel fuller for longer and preventing overeating.
Research suggests that nuts can play a role in weight management. One study showed that eating about 1 ounce of peanuts before two meals daily, while following a calorie-restricted diet, resulted in similar weight loss compared to a low-fat diet. Additionally, the peanut eaters experienced lower blood pressure.
3. Heart Health: Supporting Cardiovascular Wellness
Peanuts contain both soluble and insoluble fiber, which helps lower LDL (bad) cholesterol levels. They also contain niacin (vitamin B3), which is important for healthy heart function. Eating about 1 1/2 ounces of peanuts daily can help reduce blood pressure, cholesterol, and triglyceride levels. The antioxidants in peanuts also provide anti-inflammatory benefits, reducing the risk of coronary heart disease.
4. Blood Sugar Balance: Managing Diabetes Risk
Studies suggest that peanuts can help reduce diabetes risk and improve outcomes for individuals with diabetes. Peanut butter consumption has been linked to a lower risk of developing Type 2 diabetes. Snacking on peanuts can also help with blood sugar control due to their healthy fats, fiber, beneficial polyphenols, and minerals like magnesium and selenium.
5. Environmentally Friendly: A Sustainable Choice
Peanuts are not only affordable but also environmentally sustainable. Growing peanuts requires less water compared to other nuts like almonds. Peanuts also fix nitrogen in the soil, which can help other plants grow.
The Verdict: Are Peanuts a Good Diet Food?
Peanuts are nutritious, affordable, and sustainable. Regular consumption may improve heart health, lower diabetes risk, and promote healthy weight management. When enjoyed in moderation as part of a balanced diet, peanuts can be a great way to improve your overall health.
