2 servings of salted peanuts can help you lose weight and lower blood pressure

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

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

“Our study found that peanuts, which are high in healthy unsaturated fats, may actually help with weight loss,” says study collaborator Kristina Petersen, a research assistant professor in the Department of Nutritional Sciences at Texas Tech, in a statement. of the University. ‚ÄúPeanuts 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 make you feel full for longer and that can be really helpful for those on a weight loss diet.”

Should people be concerned about the salt in peanuts?

A one-ounce serving of peanuts contains seven grams of protein, almost three grams of fiber and 19 vitamins and minerals. Because of this, the peanut-enriched group was receiving an additional 15 grams of protein.

While peanuts may have a nutritious twist, some may take issue with the “slightly salty” aspect of this snack, as studies have linked higher salt intake to poor heart health. However, the group that ate lightly salted peanuts saw an improvement in systolic blood pressure compared to those in the control group. Petersen provided three explanations for that result:

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

The study is published in the journal nutrients.

Add a Comment

Your email address will not be published.