Peanuts: benefit or harm when losing weight? On what diet can it be used?

Can you eat peanuts while losing weight?

The golden rule that everyone who is losing weight should follow is not to overuse even healthy foods. No matter how low-calorie they are, an excess can lead to weight loss much more slowly. What about foods like nuts? However, the answer to the question of whether it is possible to eat peanuts while losing weight is positive, provided that the following rules are followed.

1. The daily calorie intake should generally not exceed 1500 kcal for a person of average build. In this case, you can add about 50 g of nucleoli to your diet daily.
2. Any nuts are considered an optimal snack, so nutritionists recommend eating kernels between meals.
3. Do not combine eating peanuts with foods that contain a lot of simple carbohydrates. First of all, this concerns honey.
4. Pure peanuts can be replaced with peanut butter, butter or halwa made from these nuts.

How to lose weight on almonds >>

Are there nuts that do not cause allergies?

The most allergenic nut is peanuts. For some people, even eating a few grains can cause an allergy; for others, symptoms appear only after eating a kilogram. All nuts have a similar composition, so an allergic reaction develops to absolutely any nut. The only difference is in the severity of allergy symptoms.

According to the degree of allergenicity, nuts are arranged in the following order (from more allergenic to less allergenic):

peanuts – brazil nuts – almonds – hazelnuts – cashew nuts – pecans – walnuts – pistachios.

Are peanuts good or bad?

Like any product, peanuts can be both beneficial and harmful to the body.

The benefit is that any nuts are a natural source of protein. Plus, peanuts contain many antioxidants, which, when taken regularly, slow down the aging process.

Phytosterol is very beneficial for the body, which suppresses the development of tumor cells.

For those who are on a diet and getting rid of excess weight, peanuts are useful for their ability to increase skin elasticity, emphasizes hudeem-bez-problem.ru. This helps prevent skin sagging during severe weight loss. In addition, the nuclei reduce the excitability of the nervous system and increase the body's endurance during training. People who like to eat peanuts are less susceptible to atherosclerosis, as these nuts lower cholesterol levels.

This is how peanuts grow

The potential harm of peanuts is related to the calorie content when losing weight. Even raw kernels are quite high in calories, let alone fried, salted or with any additives. At the same time, few people who are losing weight can strictly follow the permitted standards. And if you eat an extra cucumber or apple, your daily caloric intake will not increase much, but a few extra kernels can seriously slow down the process of losing weight.

Nutritional Components of Peanuts

Nutritional value (per 100 g of product) [2]

Squirrels

Almost 30% of peanuts are proteins. Thanks to this, groundnuts belong to the most nutritious foods. However, excessive consumption of these beans can cause allergies in some people.

Fats

Peanuts are a high fat food. For this reason, the nut is classified as an oilseed crop and is used to make peanut butter. The percentage of fat in groundnuts is about 44-56 points, but mainly these are healthy mono- and polyunsaturated lipids.

Carbohydrates

But there are few carbohydrates in the product - only 13-16% of weight. Low carbohydrate content and high concentration of proteins, fats and fiber provide a low glycemic index. Consequently, after consuming the product, the level of glucose in the bloodstream increases gradually, rather than in spurts. This quality makes peanuts a suitable food for diabetics.

Vitamins and minerals

You still need to look for another product so rich in vitamins and minerals - peanuts contain almost all the nutrients necessary for health:

• biotin (important for pregnant women);
• copper (good for the heart);
• niacin (supports the heart and blood vessels);
• folic acid (extremely important for pregnant women);
• vitamin E (antioxidant);
• vitamin B1 (supports the performance of the heart, muscles, and nervous system);
• phosphorus (important for growth and proper development of tissues);
• magnesium (protects against cardiac diseases).

How many peanuts can you eat per day?

When a nutritionist creates a diet and gives advice on which foods should be excluded and which can be left in the diet, many people ask the question, how much peanuts can you eat per day to lose weight? Given the high calorie content of this product, the permissible amount is very limited.

It has already been written above that you can include 50 g of these nuts in your diet. But not everyone can constantly weigh kernels to determine the acceptable amount. Therefore, you can focus on 8 nuts per day.

Moreover, it is advisable to eat these kernels not at one meal, but spread them out throughout the day. And each time use about 2-3 kernels.

How do you know if you have a nut allergy?

Symptoms of an allergic reaction to nuts:

• gastrointestinal disorder in the form of diarrhea;
• gagging and nausea;
• colic and bloating;
• skin rash and itching;
• mucus or bloody inclusions in stool;
• limited or general swelling of soft tissues, an attack of suffocation;
• nasal congestion;
• itching in the nasal cavity, frequent sneezing;
• lacrimation;
• cough;
• swelling of the soft tissues of the mouth and lips, tingling, itching and burning;
• dry skin of lips, peeling.

To find out the source of the allergy, the doctor collects an anamnesis, does allergy tests on the skin (scarification or prick test) and a laboratory blood test for specific immunoglobulins of group E present there.

Is it possible to eat peanuts in the evening and at night?

Some nutritionists recommend using nuts as an evening snack, that is, even after dinner. But only if you feel hungry at this time. And you are allowed to eat no more than two kernels. It is believed that during rest, protein from nuts will be better absorbed, and that such a product will promote good sleep.

But even in this case, peanuts should be consumed at least a couple of hours before bedtime, and even better if this period is 4 hours. It is better not to eat nuts at all at night. Therefore, the answer to the question, is it possible to eat peanuts when losing weight overnight, is negative.

Eat nuts raw to lose weight

But still, the optimal time for any nuts is morning and first half of the day.

In the morning, the digestive system begins to work actively, so everything that enters our body at this time is absorbed much better.

Many people add kernels to porridge or yogurt during breakfast - hudeem-bez-problem.ru believes that this is a good habit.

What are their benefits?

Nuts are an irreplaceable product; just a few pieces are enough and a person receives a whole cocktail of vitamins, minerals and trace elements. So nuts contain:

• B vitamins,
• ascorbic acid,
• arginine,
• zinc,
• iron,
• magnesium,
• phosphorus,
• fatty acid,
• proteins,
• antioxidants.

If you eat nuts correctly, the following changes occur in the body:

1. Atherosclerosis is prevented.
2. Memory improves, mental abilities increase.
3. Blood cholesterol levels are normalized.
4. The walls of blood vessels are strengthened.
5. The functioning of the heart and blood vessels improves.
6. The level of seratonin increases, and as a result, mood improves.
7. Skin, hair and nails are strengthened.

The presence of all the positive aspects does not mean that the more you eat, the more benefits you will get, just the opposite, when you eat a lot of them and at the wrong time, the effect will be the opposite. Is it possible to eat nuts at night, or is it better to eat them early in the morning? It all depends on the type of fruit and the characteristics of the body.

Which peanut is healthier?

In our stores you can most often find roasted or salted peanuts. But is it possible to eat roasted peanuts while losing weight? Nutritionists clearly answer that no.

Nuts fried in oil, in addition to significantly increasing calorie content, negatively affect the functioning of the digestive system. The salt in peanuts will cause fluid retention in the body, which will also negatively affect weight loss. Therefore, on a diet you can only eat raw and unleavened nuts; all the rest will do more harm to the body than good.

About the properties of peanuts

Nutmeg

This nut is worth mentioning separately. Nutmeg is the fruit of the nutmeg tree. It has a rich aroma and spicy taste, it is rich in minerals and vitamins.

However, it should be used with caution - 3-6 grams, under no circumstances should you take more, as this will have an extremely negative effect on the liver. In excess quantities, it can provoke hallucinations and a state similar to drug intoxication. With a large overdose, even death is possible.

It is better to add nutmeg to food in the evening, as it helps relax the body and makes it easier to fall asleep.

Is it possible to eat peanut butter on a diet?

First of all, you should pay attention to the composition of peanut butter. Ideally, the composition should contain only nuts, vegetable oil and salt, sometimes there may be a small amount of sugar. But even this natural paste is higher in calories than simple nuts due to vegetable oil. And if stabilizers, chocolate, flour or similar products are added to the composition, then the paste becomes very, very high in calories.

Therefore, although peanut butter is acceptable in diets, the amount should be less than if you were eating raw nuts.

Why are nuts a common allergen?

Approximately 2% of the world's population is susceptible to an allergic reaction to certain types of nuts. Allergies occur due to the high content of proteins in the nucleus, which cause an excessive immune response. After the high frequency of allergies to this product was discovered, scientists began to study the protein composition of nuts. It was found that the following proteins are the most allergenic:

• legumin-like protein
• lumin binding protein
• 2S-albumin,
• glycine,
• vicilin,
• lectin,
• profilin,
• conglutin.

All these substances act as irritants for the human body. Moreover, heat treatment enhances this property.

Can I have peanuts on a keto diet and Dukan?

Specialized and mono-diets have more stringent requirements for the products consumed. Therefore, those who are on such diets have many more questions about whether this or that product is allowed.

Keto diet

A ketogenic diet usually involves avoiding legumes, which includes peanuts. Therefore, it would be logical that this product should be excluded from the diet.

However, peanuts are often an exception and are considered a nut that grows on trees. This is because peanuts are much closer in composition to nuts than to legumes. It has more fat than legumes and less carbohydrates. In terms of nutritional value, peanuts are closest to almonds. Therefore, hudeem-bez-problem.ru suggests: nutritionists allow its use during the keto diet.

Ducan's diet

Previously, peanuts were on the list of prohibited foods on the Dukan diet. But not so long ago, the author of the diet made a concession for his followers. In some countries, he allowed the allowable amount of butter to be replaced with a small amount of nuts. If we take specifically Russia and nearby countries, then all nuts are allowed.

How to determine how many kernels you can eat on Dukan? Take the nuts in your hand and make a fist. You can eat all those kernels that remain in your clenched hand.

8-10 nuts a day is the norm for weight loss

But keep in mind that oil, and therefore nuts, are allowed on the Dukan diet, starting from the alternation period. At the first stage, it is permissible to add only one teaspoon of oil to the diet. But keep in mind that you may need it for cooking. But when a tablespoon is allowed, you can sometimes replace it with nuts.

Use in cooking

The nut has a very delicate taste and has an oily consistency. Used in Indian and Vietnamese cooking, and also used in European cuisine. It is added to salads, flour products, and ice cream. Pairs well with rice, vegetables and meat products.

Nuts, particularly cashews, are great for people on a certain diet. The kernels satisfy hunger and provide our body with all the necessary substances for life. However, eat this product in small portions to prevent excess weight gain.

Peanut Diet

Naturally, the peanut diet does not mean eating only these nuts. The main rules are to reduce the amount of light carbohydrates, completely eliminate sugar, while increasing the amount of protein and plant fiber. Apart from this, there are several other rules that must be followed.

1. Before a full meal, eat a few nuts or drink a teaspoon of peanut butter. This will help reduce your calorie intake by 500 kcal per day.
2. It is necessary to strictly monitor your daily calorie intake, this is extremely important during this diet.
3. The basis of the diet is lean fish, meat, water-based cereals, vegetables, fruits and dairy products. All fatty, smoked, fried and similar products are prohibited.
4. Do not forget to drink enough water and do not neglect feasible physical activity.

Proper consumption of peanuts will help speed up the process of losing weight, as it will help suppress appetite and bring a large number of useful elements to the body. But at the same time, it is necessary to clearly control the number of kernels consumed, otherwise you can significantly increase the daily caloric intake, which is not permissible during a diet. To make it easier to control in the morning, hudeem-bez-problem.ru advises to set aside separately the number of kernels that you are allowed to eat during the day.

Author - Yulia Mosalova, checked by practicing family doctor Elizaveta Anatolyevna Krizhanovskaya. For more information about the experts, see the site authors

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Peanuts for weight loss

Scientists have carefully studied how peanuts affect weight. The first conclusion of scientists: despite the impressive calorie content and fat content, this product does not cause obesity under normal conditions. Moreover, it can prevent the accumulation of extra pounds.

The researchers conducted an experiment with a group of women. For 6 months, they consumed peanuts instead of their usual sources of fat. The result is minus 3 kilograms of weight.

In another experiment, 89 g of peanuts (approximately 500 kcal) were added daily to the normal diet for 8 weeks. At the end of the experiment, the experiment participants were weighed. There was no weight gain as expected.

Another experiment was conducted by scientists in Spain. After 28 months, those who ate any form of peanut at least twice a week were 31 percent less likely to gain weight.

Peanuts, being rich in proteins, quickly satisfy the feeling of hunger. In addition, it is a source of insoluble dietary fiber, which promotes weight loss.

But it’s worth remembering: salted peanuts retain excess moisture in the body, and this means extra pounds. Also, do not forget how many calories are contained in 100 g of this product. After all, consuming too large portions of nuts can cause the opposite effect and, on the contrary, increase weight [8].

Benefits and harms

The vitamin and mineral complex contained in the product has a positive effect on the functioning of organs. Nuts provide the following benefits:

• fill the body with fiber, fatty acids and proteins;
• bring a feeling of satiety;
• do not allow you to overeat before bedtime;
• reduce appetite;
• send a signal of saturation to the brain;
• eliminate constipation;
• support proper sleep;
• fight “bad” cholesterol.

They help strengthen blood vessels, which improves blood circulation and oxygen saturation of cells.

Due to some substances in the composition, it is difficult to stop at a small portion of nuts. Therefore, eating kernels at night causes the following harm:

• promotes the accumulation of fat deposits in the subcutaneous tissue;
• slows down metabolism;
• overloads the digestive system.

In some cases, allergies occur. It is accompanied by itching, swelling of the larynx and oral cavity.

Important!

Negative consequences after taking nuts appear when taking the product excessively before bed.

You should not eat kernels if:

• exacerbation of gastrointestinal diseases;
• obesity;
• diabetes mellitus

Norm for evening use of the product

When using a nut for an evening snack, it is worth considering that the number of kernels is very different from the daily norm.

• Peanuts, hazelnuts, cashews and pistachios are eaten no more than 6-7 pieces.
• Due to the quick filling of the stomach, it is better to limit a serving of almonds to 4 grains.
• The evening dose of high-calorie pine nuts is 1 - 2 tbsp.