Peanuts contain more monounsaturated and polyunsaturated fats than they do saturated fats. This fat ratio makes peanuts better for the heart than other foods with a higher proportion of saturated fats. The healthy fats in peanuts help lower the low-density lipoprotein (LDL) or “bad” cholesterol levels in the blood. Having high LDL cholesterol can lead to atherosclerosis, a condition in which fatty deposits build up inside the arteries, as previously noted. Here Katey Davidson, MScFN, RD, HealthLine.com, reflects on whether peanuts are good for weight loss, medically reviewed by Grant Tinsely, PhD:

Peanuts are one of the world’s most popular legumes. They’re widely used as a healthy snack or dessert topping and are commonly found on the counter of any bar.

They come in many varieties, such as raw, roasted, boiled, salted, flavored, or plain. While peanuts are known for their high protein and fat content, you may wonder whether they can help you lose weight.

This article tells you whether peanuts are good for weight loss.

How peanuts affect weight loss

Peanuts may help you lose weight in many ways. In fact, many observational studies have shown that eating peanuts is associated with a healthy weight. Plus, they have been linked to lower rates of obesity (1Trusted Source, 2Trusted Source, 3Trusted Source).

Keep you full

Unlike other snack foods that are high in simple carbs, peanuts are rich in healthy fats, proteins, and fiber, which take longer to digest (4Trusted Source).

One small study in 15 participants found that adding either whole peanuts or peanut butter to breakfast led to increased fullness and more stable blood sugar levels (5Trusted Source).

Simple carbohydrates are quickly absorbed into the bloodstream and lead to a quick spike in blood sugar followed by a rapid drop. This may cause you to feel hungry shortly after eating (6Trusted Source).

In contrast, peanuts are digested slowly and remain in your stomach longer. This helps you feel full and satisfied, allowing you to go longer between meals (4Trusted Source, 5Trusted Source).

Finally, peanuts require more chewing, which allows you to eat your food more slowly. As a result, this gives your body time to send fullness signals that may prevent you from overeating (4Trusted Source, 5Trusted Source).

Packed with healthy fats

Peanuts are rich in healthy fats known as monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).

A diet high in these fats has been linked to reduced rates of inflammation, obesity, and chronic conditions, such as heart disease and diabetes (7Trusted Source, 8Trusted Source).

What’s more, nut consumption is associated with a lower risk of long-term weight gain.”

If you would like to learn other solutions to help control your health … click here?

Read More … Article Source: https://www.healthline.com/nutrition/peanuts-for-weight-loss#effect-on-weight-loss