Newswise — Texas Tech University faculty members have helped show the world that peanuts can be a useful dietary addition to address a variety of health needs.
A new study from the University of South Australia found that eating lightly salted peanuts twice daily before meals reduced weight, lowered blood pressure, and improved fasting blood sugar levels. The findings were recently published online in the peer-reviewed journal Nutrients and shared by The Peanut Institute.
A two-arm parallel randomized controlled trial was conducted from January to December 2021 and was led by two professors at the University of South Australia. Christina Petersen, an assistant professor at Texas Tech University’s Faculty of Nutrition Science, was a collaborator.
“Our study found that healthy unsaturated fat-rich peanuts can actually help with weight loss,” Petersen said. “We often avoid peanuts when trying to lose weight because we believe that peanuts have too many calories. However, peanuts are actually more full, so stay full longer. It can be very useful for those who are on a weight loss diet. “
The study included two groups of Australian adults with a moderate or high risk of type 2 diabetes. Both groups were educated in weight loss. A control group of 50 adults was instructed not to eat nuts or nut butter. A peanut-rich group of 57 adults consumed 35 grams of lightly salted dry roasted peanuts twice daily 30 minutes before meals.
Six months later, the researchers discovered that:
- Statistically significant weight loss – The peanut-rich group lost the same amount of weight in both groups, despite consuming an extra 400 calories a day by adding a total of 70 grams (2.5 ounces) of peanuts to their diet. did. The peanut-rich group lost 6.72 kg or 14.78 pounds. Meanwhile, the control group lost 6.60 kg or 14.52 lbs.
- Lower blood pressure – The peanut-rich group showed a significant reduction in systolic blood pressure compared to the control group. The peanut group reduced systolic blood pressure by 5 mmHg. This is associated with a 10% reduction in the risk of major cardiovascular events.
- Improvement of blood sugar level – In both groups, fasting glycemic levels and insulin control were improved, and HbA1c, an indicator of long-term glycemic control, was improved.
It is widely understood that foods rich in protein and fiber provide a feeling of fullness that helps reduce the urge to treat and overeat. Peanuts are considered a protein powerhouse because an ounce of serving provides 7 grams of protein, nearly 3 grams of fiber, and 19 vitamins and minerals. In this study, the peanut-rich group consumed about 15 grams of extra protein just by consuming peanuts.
Although the peanuts were lightly salted, participants showed an improvement in systolic blood pressure compared to the control group. Petersen provides a potential explanation for this seemingly contradictory result.
- Lightly salted peanuts are actually low-sodium foods, usually containing 90-100 mg per serving.
- Peanuts contain one of the highest levels of arginine, an amino acid that helps dilate blood vessels and lower blood pressure.
- Peanuts are an excellent source of magnesium, a mineral known to help regulate blood pressure.
An Australian study also found that peanut-rich groups experienced improved blood sugar levels. This is consistent with previous studies.
About Peanut Research Institute
Based in Albany, Georgia, the Peanuts Institute is a non-profit organization that supports nutritional research and develops educational programs to encourage healthy lifestyles, including peanuts and peanut products. The Peanuts Institute pursues its mission through research programs, educational initiatives, and promoting a healthy lifestyle for consumers of all ages.
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