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

LUBBOCK, TX – Are you trying to lose weight? Try adding peanuts to your diet. A team of international researchers found that eating lightly salted peanuts twice a day before meals leads to weight loss, lower blood pressure and healthier fasting blood sugar.

Researchers from Texas Tech University and the University of South Australia looked at data from two groups of Australian adults at moderate or high risk for type 2 diabetes between January and December 2021. Fifty adults in the control group have avoided eating nuts or nut butter. The other group of 57 adults ate 35 grams of lightly salted dry-roasted peanuts twice a day 30 minutes before meals.

After six months, the researchers found that both groups had achieved significant weight loss and had 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 aid in weight loss,” says study collaborator Kristina Petersen, assistant research professor in the Department of Nutritional Sciences at Texas Tech, in a university outing. “Peanuts are often avoided when people are trying to lose weight because they think peanuts have too many calories. However, peanuts actually have a high satiety value, which means they make you feel better. feel full longer and this can be very helpful for those on a weight loss diet.

Should people be worried about the salt in peanuts?

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

While peanuts may pack a nutritious punch, some may have a problem with the “slightly salty” aspect of this snack — since studies have linked increased salt intake to poor heart health. However, the group that ate the lightly salted peanuts saw improved systolic blood pressure compared to those in the control group. Petersen provided three explanations for this result:

  • Lightly salted peanuts are a low-sodium food and contain between 90 and 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.