Peanuts Aid In Weightloss Journey, Studies Reveal

A recent study conducted by the University of South Australia found that daily consumption of lightly salted peanuts twice a day before meals led to weight loss, lowered blood pressure, and improved fasting glucose levels. The study, which was conducted from January to December 2021, was published in the peer-reviewed journal Nutrients and shared by The Peanut Institute.



The Two-Arm Parallel Randomized Controlled Trial

The two-arm, parallel randomized controlled trial was led by Dr. Jennifer Keogh, associate professor of dietetics and nutrition, and Dr. Peter Clifton, professor of nutrition from the University of South Australia, from January to December 2021. Dr. Kristina Petersen, assistant research professor in the department of nutritional sciences at Texas Tech University, was a collaborator. The study included two groups of Australian adults who were at moderate or high risk for type 2 diabetes. Both groups received weight loss education.

The Peanut-Enriched Group

The peanut-enriched group of 57 adults consumed 35 grams of lightly salted, dry-roasted peanuts twice a day 30 minutes before meals. After six months, the researchers found that the peanut-enriched group lost 6.72 kg or 14.78 lbs., and both groups lost a similar amount of weight, despite the fact that the peanut-enriched group was consuming an extra 400 calories a day from the addition of a total of 70 grams (2.5 ounces) of peanuts to their diet.

Lowered Blood Pressure and Improved Blood Sugar Levels

Greater systolic blood pressure reductions were seen in the peanut-enriched group than the control group. The peanut group lowered their systolic blood pressure by 5 mmHg, which is associated with a 10% reduction in risk for major cardiovascular events. Both groups saw improved fasting glucose and insulin control, as well as improved HbA1c, which is a measure of long-term blood sugar control.

The High Satiety Value of Peanuts

According to Dr. Petersen, peanuts, which are high in healthy unsaturated fats, can aid weight loss as they have a high satiety value, which means they keep you feeling fuller longer. Many people avoid peanuts when they are trying to lose weight because they believe they contain too many calories. However, the study findings suggest that peanuts can be really helpful for those on a weight loss diet.

Conclusion

The study concludes that daily consumption of lightly salted peanuts twice a day before meals can lead to weight loss, lowered blood pressure, and improved fasting glucose levels. While further studies are needed to determine the long-term effects of peanut consumption, the findings suggest that peanuts can be an effective addition to a weight loss diet.