Most people think of diet food as bland, lacking taste, and just overall not very good. New research shows that some foods once thought to be harmful to weight loss may actually help you lose more weight when eaten in moderation. One of those foods is peanuts.
Peanuts are a great snack food that is great for your heart. They are packed with healthy fats and nutrients. They are also very inexpensive and portable. It’s so easy to pack a small baggy with you and take them to work or school. They will help you stay full while avoiding the company or school vending machine full of sugary snacks. So yes its true, eating peanuts can prevent weight gain.
People who eat peanuts as part of an overall healthy diet should see a drop in bad cholesterol known as LDL. This type of cholesterol sticks to the sides of the arteries causing plaque buildup. Too much of this buildup can cause heart disease, heart attack, and stroke. By eating peanuts you reduce the risk of this plaque building up. So how is it that eating peanuts can prevent weight gain? Let’s take a close look at what makes up the peanut.
Unsaturated fats – yes peanuts are high in fat, but the good kind. Peanuts have high levels of monounsaturated and polyunsaturated fats. Both of these types of fat lower bad cholesterol.
Omega-3 fatty acids – omega-3s are healthy fatty acids that assist the heart. Omega-3 fatty acids are also found in fish. Some research suggests that omega-3 fatty acids regulates irregular heart-beats and prevents heart attacks.
Nuts are widely considered the best plant-based source of omega-3 fatty acids.
Fiber – fiber is known to reduce cholesterol, help you feel fuller, prevent diabetes, and regulate digestive patterns. Peanuts are a great source of fiber, which is one of the reasons they keep feeling full without having to eat a lot of them.
Vitamin E – vitamin E is known to reduce plaque in arteries which can lead to heart disease, heart attack, coronary disease, and angina.
Plant sterols – peanuts have naturally occurring plant sterols that can lower cholesterol. Many foods have plant sterols added to them for the added health benefits.
L-arginine – this substance helps improve the artery wall health. Peanuts have high levels of l-arginine.
It is important not to eat too many peanuts at one time. While they can prevent weight gain and improve health, they are easy to overeat because they taste so good. One ounce of dry roasted peanuts has 200 calories and 21 grams of fat. Just two ounces of dry roasted peanuts is 400 calories and 42 grams of fat.
Peanuts are best consumed as a singular snack by themselves. The rule of thumb for weight loss is to consume meals that are small in size and calories. Eating just one ounce of peanuts as a morning and evening snack is a great way to integrate them in to your healthy diet. Peanuts also work well for low carb diets.
The secret of the peanut is all of the power packed nutrients and healthy fats that are jammed into just one. That’s why you don’t have to eat very many. That’s also why they are very easy to over consume.
It should be noted that the best peanuts are dry roasted and unsalted. If you’re trying to lose weight and be healthy it’s not a good idea to eat peanuts covered in salt or in chocolate. Another way to incorporate peanuts into your diet is by using pure peanut oil. It tastes great and adds a lot of flavor to your foods.
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