Lose weight and reduce cardiovascular risk: Peanuts can help
Many people who want to lose weight avoid it peanuts, because they assume that these might be counterproductive due to their relatively high calorie content. But a new study now shows that these nuts even Lose weight help and that cardiovascular risk can lower.
Peanuts are one of the most popular snacks ever. They’re also a way to shed a few unwanted pounds and keep cardiovascular health in check, according to a new study from the University of South Australia (UniSA). The study results were recently published in the journalNutrients” released.
Lightly salted, dry roasted peanuts
According to Message The study, conducted in collaboration with Texas Tech University (USA), found that eating 35 grams of lightly salted, dry-roasted peanuts before two main meals each day can contribute to weight loss, lower blood pressure and improved fasting blood sugar levels.
70 grams of nuts in addition to a weight loss diet
When evaluating two groups of Australian adults with medium or high risk of type 2 diabetes The researchers tested the effect of eating 70 grams of peanuts (an additional 15 grams of fiber) on top of a weight-loss diet compared to a traditional low-fat weight-loss diet.
The “peanut group” ate twice a day, 30 minutes before two of their main meals, 35 grams of peanuts. The participants in the control group did not eat peanuts or peanut butter.
Both groups limited theirs energy absorption to 5,500 kJ for women (regarding 1,300 kilocalories) and 7,000 kJ for men (regarding 1,700 kilocalories) and maintained their exercise patterns constant throughout the study.
Greater reduction in blood pressure
The scientists found that both groups lost weight following six months (mean weight loss: 6.7 kilograms). No significant difference was found between the peanut and control groups weight loss observed.
Die fasting blood glucose levels were reduced over the course of the study but did not differ between the groups.
of the systolic blood pressure was reduced more in the peanut group following six months than in the control group (by 5 mmHg), which is associated with a ten percent reduction in the risk of cardiovascular disease.
Feeling of satiety reduces urge to snack
This research was conducted in Adelaide, South Australia by UniSA Professor Peter Clifton and the associate professor Jennifer Keogh carried out. Associate researcher and researcher at Texas Tech University, Assistant Professor Kristina Petersensays the study clears up some of the misconceptions regarding the health effects of peanuts.
“Our study found that peanuts rich in healthy unsaturated fats are, can be part of an effective weight loss diet”according to Petersen.
She points out that people often avoid peanuts when trying to lose weight because they think they’re eating too many calories contain. However, peanuts actually have a high satiety value, meaning they can keep you fuller for longer, which can be very helpful for those on a weight loss diet.
“The realization that high-protein and high-fiber foods are a satiety can help reduce the urge to snack or overeat. And peanuts are considered one of those foods”explains the scientist. “This is certainly good news for nut lovers.” (ad)
Author and source information
This text corresponds to the requirements of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Sources:
- University of South Australia: Peanuts present a nutty solution for weight loss, (Abruf: 03.09.2022), University of South Australia
- Kristina S. Petersen, Jess Murphy, Jane Whitbread, Peter M. Clifton & Jennifer B. Keogh: The Effect of a Peanut-Enriched Weight Loss Diet Compared to a Low-Fat Weight Loss Diet on Body Weight, Blood Pressure, and Glycemic Control: A Randomized Controlled Trial; in: Nutrients, (veröffentlicht: 21.07.2022), Nutrients
Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.
