2 servings of salted peanuts can assist you shed weight and decrease blood strain

LUBBOCK, Texas — Are you trying to lose weight? Try including peanuts in your diet. A team of international researchers has found 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 looked at data from two groups of Australian adults who were at moderate or high risk of type 2 diabetes between January and December 2021. 50 adults in the control group avoided eating nuts or nut butter. The other group of 57 adults ate 35 grams of lightly salted dry roasted peanuts twice daily 30 minutes before meals.

After six months, the researchers found that both groups achieved significant weight loss and improved blood sugar levels, although the peanut-fortified group had lower blood pressure than the control group.

“Our study found that peanuts, which are high in healthy unsaturated fats, may actually help you lose weight,” says study co-worker Kristina Petersen, assistant research professor in Texas Tech’s Department of Nutritional Sciences, in a university publication. “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, which means they keep you feeling full longer, and this can be very helpful for those on a weight loss diet.”

Should people be worried about the salt in peanuts?

A one-ounce serving of peanuts contains seven grams of protein, nearly three grams of fiber, and 19 vitamins and minerals. Because of this, the peanut-fortified group received an additional 15 grams of protein.

While peanuts can pack a nutritious punch, some may have an issue with the “lightly salted” aspect of this snack — as studies have linked higher 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 this result:

  • Lightly salted peanuts are a low-sodium food, containing between 90 and 100 milligrams per serving
  • Peanuts are high in arginine, an amino acid that dilates blood vessels and lowers blood pressure
  • Peanuts contain magnesium, a mineral that helps regulate blood pressure.

The study was published in the journal Nutrients.

Comments are closed.