When I was a kid I loved peanuts – and Peanuts. Anyone over 50 (and even those younger) will know the lovable, relatable characters created by Charles Schulz: Charlie Brown, Snoopy, Lucy, Linus et al, collectively known as Peanuts.
I also loved real peanuts when they were brought out as a pre-dinner snack.
It turns out, according to the latest research, that was an excellent health choice.
The University of South Australia (UniSA), in conjunction with Texas Tech University (TTU) has published a study that indicates a handful of peanuts before your two main meals each day can contribute to weight loss, lower blood pressure and improved fasting glucose levels.
Read: Nuts that help you lower bad cholesterol
The study set out to examine the effect of consuming 35 grams of lightly salted peanuts prior to the two main meals, compared to a traditional weight-loss diet.
Two groups of Australian adults at moderate or high risk for type 2 diabetes were assessed. Both groups restricted their energy intakes to 5500kJ (for women) and 7000kJ (for men) and kept their exercise patterns constant throughout the study, but one group ate 35 grams of peanuts twice a day, 30 minutes before two of their main meals.
At the conclusion of the six-month trial, the researchers found both groups lost a similar amount of weight, despite the peanut-enriched group consuming an extra 400 calories a day.
Read: Could bananas help women with high blood pressure?
In addition, the ‘peanut’ group had greater systolic blood pressure reductions than the control group. Those participants also lowered their systolic blood pressure by 5 mmHg, which is associated with a 10 per cent reduction in cardiovascular risk.
The results break down some of the common misconceptions about the consumption of nuts, according to co-author Kristina Petersen, assistant research professor in Texas Tech’s department of nutritional sciences.
“Our study found that peanuts, which are high in healthy unsaturated fats, can actually aid weight loss,” said Dr Petersen. “Peanuts 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, meaning they keep you feeling fuller longer and that can be really helpful for those on a weight loss diet.”
Read: Eating chocolate for breakfast could lead to weight loss: study
But what about the fact that the peanuts were lightly salted? Would that neutralise the health aspects? Not according to the researchers. Lightly salted peanuts are actually a low-sodium food, usually containing between 90-100mg per serving.
On top of that, peanuts contain one of the highest levels of arginine, an amino acid that helps to dilate blood vessels and lower blood pressure, and they are an excellent source of magnesium, a mineral known to help regulate blood pressure.
So, if you’re a fan of peanuts (the food) but also looking to lose weight and lower blood pressure, you now know that, in moderation, they are your friend in health.
Do you love a handful of peanuts? Were you aware that they could help lower your blood pressure? Why not share your experience and thoughts in the comments section below?
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If you want to lose weight stop eating for a while. It’s the only thing guaranteed to work and costs nothing so it’s a win win situation. A mate lost 20kg in three months simply by only eating every second day and eating normally on the other day, in other words halving his food intake.