Despite their name, peanuts do not really belong to tree nuts. They are a legume related to beans, lentil and soy.
Peanuts are rarely eaten raw and it is usually consumed roasted or steamed or as peanut butter.
Peanuts are a rich source of protein, fat and various other beneficial nutrients.
As it is rich in fat content, there is a common misconception that peanuts may lead to weight gain.
However, studies has repeatedly shown that peanuts may be useful for weight loss over weight gain and it can also be linked to reduced risk of heart disease.
Unlike most processed snack foods that are very high in carbohydrates, peanuts are rich in healthy fats and proteins that take a long time to digest.
As it is digested slowly and remain in your stomach for a long period of time. It helps you to feel full, and allows you to go longer between meals.
Additionally, roasted or steamed peanuts require more chewing, which makes you to eat more slowly. This gives your body enough time to send fullness signal to your brain and prevents overeating.
Although peanuts are rich in fat content. It is loaded with healthy fats known as monounsaturated fatty acids and polyunsaturated fatty acids.
Diet that is rich in this type of fats are linked to reduced risk of inflammation, obesity, heart diseases, and diabetes.
Although peanuts a calorie rich food, your body may not absorb all the calories they provide.
Studies have shown people who ate whole peanuts had higher levels of fat in their stool over people who consumed peanut butter, and peanut oil.
This indicates lower absorption of calories when eaten whole. However, it is still important to be mindful of portion size and overeating whole peanuts may not help you with your weight loss goals.
So, which peanuts to choose?
Always prefer peanuts that has undergone very little to no processing, and that do not contain any added salts or flavors.
At any cost avoid candied peanuts with sugar coating on top, as they provide additional calories.
Boiled peanuts offer lesser calories than roasted ones. However, they do not have same filling effect. So, be mindful of the portion size when consuming boiled peanuts.
In conclusion peanuts are a healthier snacking option for you, and can help you with your weight loss goals if you are mindful of portion size.
