Peanuts are good for weight loss, blood pressure and diabetes
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. Kristina Petersen, Research Assistant Professor in Texas Tech’s Department of Nutritional Sciences is a collaborator.
“Our study found that peanuts, which are high in healthy unsaturated fats, can help with weight loss,” says Petersen. “Peanuts are often avoided when people are trying to lose weight because they believe peanuts contain too many calories. However, peanuts have a high satiety value, which means they help you feel fuller longer and that’s it. may be helpful for people who are on a weight loss diet.”
The study included two groups of Australian adults at moderate or high risk of type 2 diabetes. Both groups received education about weight loss. The control group of 50 adults was instructed to avoid eating any nuts or nut butters. A group of 57 adults who ate a lot of peanuts consumed 35 grams of lightly salted, dry roasted peanuts twice a day 30 minutes before meals.
After six months, the researchers found:
- Statistically significant weight loss Both groups lost about the same amount of weight, although the high-peanut group consumed an extra 400 calories per day from adding a total of 70 grams (2.5 ounces) of peanuts to their diet. surname. The group that ate the most peanuts lost 6.72 kg or 14.78 lbs. while the control group lost 6.60 kg or 14.52 lbs.
- Lower blood pressure – The reduction in systolic blood pressure was greater in the group eating more peanuts than in the control group. The peanut-eating group reduced their systolic blood pressure by 5 mmHg, which was associated with a 10% reduction in the risk of major cardiovascular events.
- Improve blood sugar Both groups saw improvements in fasting blood sugar and insulin control, as well as improvements in HbA1c, a measure of long-term blood sugar control.
Everyone understands that foods high in protein and fiber provide a feeling of fullness that can help reduce cravings for snacking or overeating. Peanuts are considered a protein powerhouse because a one-ounce serving provides seven grams of protein, nearly 3 grams of fiber, and 19 vitamins and minerals.
In this study, the peanut-enriched group got about 15 grams more protein from just consuming peanuts.
Even though the peanuts were lightly salted, the participants still saw an improvement in systolic blood pressure compared to those in the control group. Petersen offers a potential explanation for this seemingly contradictory result:
- Lightly salted roasted peanuts are a low-sodium food that typically contains between 90-100mg per serving.
- Peanuts contain one of the highest levels of arginine, an amino acid that helps dilate blood vessels and lower blood pressure.
- Peanuts are an excellent source of magnesium, a mineral known to help regulate blood pressure.
The Australian study also found that the peanut-eating group improved blood sugar levels, which is consistent with previous research.