Dietary guidelines for Americans 2015-2020 eighth edition.Prospective study of nut consumption, long-term weight change, and obesity risk in women. Basic report: 16087, peanuts, all types, raw.You can learn more about how we ensure our content is accurate and current by reading our editorial policy. We link primary sources - including studies, scientific references, and statistics - within each article and also list them in the resources section at the bottom of our articles. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. Research suggests that eating peanut butter or peanuts may help women with obesity and a higher type 2 diabetes risk to manage their blood sugar levels. Fiber slows down the digestive processes, allowing a steadier release of energy, and protein takes longer to break down than simple carbohydrates. Peanuts help control blood sugar levels because they are relatively low in carbohydrates but high in protein, fat, and fiber. Peanuts have a GI score of 23, making them a low-GI food. Nutritionists see foods with a GI of 55 or lower as low-GI foods, and those with a GI of more than 70 are high-GI foods. Peanuts have a low glycemic index (GI), meaning they do not cause big spikes in blood sugar levels. Peanuts are an excellent food for people with diabetes or a risk of diabetes. Research found that women who ate nuts, including peanuts, twice a week had a slightly lower risk of weight gain and obesity over 8 years than those who rarely ate nuts.Ī large-scale study found that eating peanuts and other nuts may reduce a person’s risk of obesity over 5 years. Eating them in moderation may help a person maintain a healthy weight. Maintaining a healthy weightīecause peanuts are full of healthful fats, protein, and fiber, they make a satisfying snack. This fat ratio makes peanuts better for the heart than fat sources with a higher proportion of saturated fats.Ī 2014 study found that eating 46 g of peanuts or peanut butter each day may improve heart health for people with diabetes. Peanuts contain more healthful monounsaturated and polyunsaturated fats than they do saturated fats. The following sections discuss these benefits and the science behind them. Share on Pinterest Eating peanuts may help with managing blood sugar levels.Įating peanuts has three main health benefits: This makes peanuts a healthful, go-to snack when people compare them with chips, crackers, and other simple carbohydrate foods.īelow, we discuss the benefits of key nutrients in peanuts. The mixture of healthful fats, protein, and fiber in peanuts means they provide nutritional benefits and make a person feel fuller for longer. Despite being high in calories, peanuts are nutrient-rich and low in carbohydrates.Īccording to the United States Department of Agriculture (USDA), 100 grams of raw peanuts contain 567 calories and the following nutrients in grams (g), milligrams (mg), or micrograms (mcg): macronutrients They also contain plenty of potassium, phosphorous, magnesium, and B vitamins. Peanuts are an especially good source of healthful fats, protein, and fiber. Share on Pinterest Peanuts are most healthful when they are in their raw form.
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