Peanuts for weight loss - beneficial properties and harm, calorie content and composition

Beneficial properties of peanuts

If you are not allergic to groundnuts, their presence in the diet is not prohibited, and is even encouraged. The benefit of peanuts is that the proteins, fats, and carbohydrates in its composition are quickly and fully absorbed by the body. There are unsaturated acids that become effective in preventing atherosclerosis. Peanuts for weight loss are a valuable, healthy natural product. This representative of legumes provides the following changes for a losing weight:

• simplifies the process of digestion of food, prevents indigestion;
• corrects excess weight, reduces the volume of subcutaneous fat;
• controls blood cholesterol levels, prevents atherosclerosis;
• provides prevention of cancer and cardiovascular diseases;
• guarantees a harmonious ratio of BJU;
• strengthens the immune system due to the vitamins and minerals contained in peanuts;
• the body gradually loses weight, the figure becomes slender and graceful;
• improves a woman’s health, normalizes hormonal levels;
• is an inexhaustible source of protein and dietary fiber;
• promotes muscle gain in bodybuilding athletes.

Vitamins in peanuts

Groundnuts saturate the body with valuable trace elements and minerals that support the smooth functioning of internal organs and systems. Vitamins in peanuts represent groups B, C and E. These are such valuable elements as B1, B2, B3, B4, B5, B6, B9, ascorbic acid, tocopherol. Unroasted groundnuts contain important microelements such as zinc, magnesium, iron, sodium, potassium, phosphorus, and calcium. But the presence of dietary fiber ensures a dulling of appetite, followed by getting rid of extra pounds and improving your own body.

Learn more about the benefits of peanuts

By consuming high-quality peanuts in moderation, you can experience their healing powers:

• dilates and tones blood vessels - useful for problems with blood pressure;
• reduces the rate of cell destruction, promotes their regeneration - has rejuvenating properties;
• destroys cancer cells thanks to a large number of antioxidants;
• increases performance;
• reduces levels of bad cholesterol and blood sugar;
• improves memory and concentration;
• improves mood, helps get rid of depression, thanks to tryptophan, which activates the synthesis of serotonin (the hormone of joy);
• restores hormonal balance;
• cleanses the gastrointestinal tract of toxins, normalizes microflora in the small intestine, thanks to fiber;
• improves sexual potency;
• accelerates the body's recovery after a serious illness.

Benefits during weight loss:

• being a useful source of energy, it allows you to give your best during training and spend maximum calories;
• normalizing mood, reduces the risk of compulsive overeating
• puts digestion in order, thanks to which all useful substances from food go to the needs of the body, and are not stored in reserve;
• activates metabolic processes
• helps with exhaustion.

It turns out that it is quite possible to eat peanuts while losing weight, because they are so healthy! However, all these properties appear only under certain conditions: do not abuse it, choose a quality product and have no contraindications to its use.

Peanut calories

In terms of its composition, groundnuts are a high-calorie product. It may even seem that this is a harmful substance in the daily menu. Peanuts contain 552 calories. The question immediately arises: do peanuts make you fat, and is it possible to control the amount of calories consumed? Groundnuts contain proteins and dietary fiber: the first components are “builders” of muscle mass, the second ones significantly dull the feeling of hunger and help reduce stomach volume. Consumption of peanuts when losing weight limits the portions of groundnuts - 2 nuts at a time.

How to choose quality peanuts when purchasing

Stores often sell roasted, dried or shelled peanuts. To lose weight, you need to buy peanuts in shells. It is better to buy the product in a large market or in large markets. Then you can evaluate the quality of the nut visually and by smell:

• When buying in bulk, pay attention to the color and smell. The shell should be dry, even in color without streaks, cracks or stains. The presence of a greenish-yellow coating on the surface indicates a fungal infection.
• For a high-quality product, a cracking sound is heard when you press on the shell. The shell opens easily without additional effort. If the pod bends, it means that the product was stored in a damp place or was not dried at all after harvest. The beans inside will be rancid.
• When purchasing peanuts packaged in transparent bags, check for condensation inside. Wet product may be affected by fungus.
• If you shake the bag over your ear, the sound should be dull. Overdried nuts make a loud noise like rattles. This means that the kernels have dried out greatly due to improper storage.
• The shelled peanuts should have a pleasant smell.

Indian peanuts have the best taste. Despite their small size, the nuts have a rich aroma. Large ground peas are available for sale. Some of its varieties are tasteless.

How many peanuts can you eat per day?

Since groundnuts belong to the category of high-calorie foods, they can be taken in strictly limited quantities. The norm for peanuts per day is 8 nuts, but it is recommended to consume no more than 2 nuts at a time. You can combine this natural product with honey; reviews of this combination from those losing weight are predominantly positive. A beautiful figure will be ensured, but it is important to control the amount of kcal in the diet per day.

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Recommended daily dose

The norm for eating peanuts is strictly individual for each person. It is directly dependent on the presence of chronic diseases, a possible allergic reaction, and the speed of metabolic processes of a particular person. During the diet, it is recommended that women eat no more than 50 grams per day, and men no more than 70 grams. Large and frequent consumption of peanuts can negatively affect digestion. It is better to consume it little by little, and only to satisfy hunger as an independent dish.

Peanut Diet

If you use this method for losing weight, it helps you achieve a slender waist and a slender figure in the shortest possible time. If you eat groundnuts correctly and control their portions, you will not be able to gain weight. In order for a peanut diet to be as productive as possible, it is important to completely eliminate sugar and other light carbohydrates, and place more emphasis on proteins and plant fiber. Peanuts for weight loss provide the following rules for every day, the observance of which ensures a sustainable dietary effect:

1. To replace a filling meal and prevent the intake of 500 extra calories, it is recommended to eat nuts or a teaspoon of peanut butter on an empty stomach before your next meal.
2. The allowed calorie content of meals per day should not exceed 1500 kcal, therefore such an important indicator for dietetics must be systematically monitored.
3. In addition to other unsweetened drinks in your daily diet, you need to drink at least 2 liters of pure non-carbonated water per day.
4. The basis of the dietary menu is lean meats and fish, cereals, vegetables, fruits, dairy products, herbs, and cereals cooked in water.
5. In order not to think about the question of whether it is possible to gain weight from peanuts, you need to select dietary recipes for the daily menu, and carefully count calories while preparing them.
6. It is recommended to lead an active lifestyle, walk more, choose simple cardio exercises for every day, or do morning exercises.
7. Do not eat fatty, fried, smoked foods, avoid frequent snacks and late dinners, which are difficult for the stomach to digest.

Selection rules

First of all, decide what kind of peanuts you will eat: fresh or roasted, salted or unleavened, store-bought or homemade, will it be exclusively nuts or some other product containing them. From this point of view, first estimate their calorie content:

• dried - 611 kcal;
• peanut flour - 590;
• peanut butter - 899;
• peanut sorbet - 430;
• peanut chocolate “Nuts” - 498;
• salted, roasted peanuts “Jazz” - 640, “Stepanovna” - 590.

Keep in mind that unroasted is slow and difficult to digest, so it can cause discomfort in the gastrointestinal tract. In addition, according to research, according to some indicators, dried groundnuts are healthier than fresh ones.

Conclusion: to lose weight, it is better to buy fresh peanuts in the store and fry them at home in a dry frying pan or dry them in the oven. Just no salt!

When choosing a product in a store, be sure to inspect it. A high-quality nut is not spoiled by mold, the shell is whole and undamaged. Experts strongly advise purchasing the product exclusively in hypermarkets where there are certificates, and not in hand-held markets.

Peanut butter for weight loss

If you are wondering whether you can eat peanuts while on a diet, it is better to address the question to your nutritionist. There are restrictions, but they relate more to the serving size of this natural product. When losing weight, peanut butter should be present during breakfast, since the product is high in calories. In addition, the body receives the required portion of vitamins and minerals, increases the body’s energy resource, and strengthens the immune system.

Since diet weakens the immune system, it is necessary to take vitamins and multivitamin complexes when losing weight. A worthy alternative is peanut butter, which supplies the body with all the necessary and important microelements. When you lose weight, your hair becomes shiny, thick, silky, your nails become strong and no longer break, and your skin becomes elastic and toned. So this component is considered simply irreplaceable for external beauty and internal health, and also helps to quickly and thoroughly lose weight in just a couple of weeks.

Harmful effect

Peanuts should be included in the diet as carefully as possible, not only for those losing weight, but also for everyone else. This is one of the most allergenic foods. Moreover, the greatest danger is not the kernels themselves, but the thin film (husk) that envelops them inside the shell.

The erucic acid contained in it negatively affects the condition of muscles and smooth cardiac muscles.

Many nuts that are sold are contaminated with mold and fungi that are resistant even to high temperatures. They can cause intoxication of the body. Mild poisoning will lead to problems with the gastrointestinal tract (pain, heartburn, nausea), severe poisoning will lead to uncontrollable vomiting, diarrhea and dehydration.

There are contraindications that prevent you from eating peanuts regularly or in large quantities:

• allergy;
• stomach diseases;
• gout;
• arthritis;
• arthrosis;
• varicose veins;
• thrombophlebitis;
• pregnancy, lactation;
• obesity.

Allergy symptoms:

• itching;
• hives;
• eczema;
• severe swelling of the face;
• sneezing;
• asthma;
• cutting, sharp pain in the abdomen;
• strong pressure drop;
• heart failure;
• anaphylaxis.

There have been cases of death as a result of food allergies to peanuts.

Contraindications and possible harm

Peanut oil, the beneficial properties and contraindications of which are recommended to be studied by everyone who is interested in this product, can sometimes be harmful. So, it should not be used if you are allergic to nuts or have an individual intolerance to peanuts. Harm from the product is also possible in case of joint diseases, bronchial asthma and increased blood clotting. In this case, you should use the product carefully.

Summarize

Peanuts are rich in nutrients, making them a healthy snack.

It's high in fiber, protein and healthy fats, which can help with weight management by keeping you feeling fuller longer.

For best results, choose raw, roasted or boiled peanuts without added salt or flavorings and be mindful of serving size.

Peanuts are a great alternative to other high-calorie and processed snacks, and can help you with your weight loss goals.

Storage Features

Peanut kernels retain their beneficial ingredients in their shells for up to a year, provided they are kept in a cool, dry place. Attention! When stored in a humid room, fungal aflatoxins are formed. After entering the body, mold infects any weakened human organ.

Shelled groundnuts have a shelf life of up to 6 months if kept in the refrigerator. In this case, the product must be kept in a glass, clay or porcelain container with a tight lid.

A purified product purchased in its own package can be stored until the specified period if the packaging is not torn. After opening the polyethylene, the peanuts should be poured into a glass jar, tightly closed with a lid, and placed in the refrigerator. In the freezer, the shelf life increases to 9 months.

Before eating shelled nuts bought in a store, the kernels should be washed. The exception is roasted and salted peanuts.

Salads

Salads are one of the common dishes of every diet. Any salad contains mainly vegetables, which allow you to lose weight, and nuts will add piquancy to them and make the dish richer. Even a small portion leaves a person feeling hungry for several hours.

You can prepare beet salad with the addition of this nut.

Components:

• Beet.
• Peanut.
• Prunes.
• Greenery.
• White yogurt.

Cooking method:

1. Boil the beets and grate them.
2. Grind nuts, herbs and prunes.
3. Dress the salad with low-calorie yogurt.

You can make carrot salad with brisket.

Components:

• Carrot.
• Onion.
• Greenery.
• Boiled chicken fillet.
• Peanut.
• White yogurt.

Cooking method:

1. Peel the carrots and grate them.
2. Chop chicken fillet, onion and herbs.
3. Grind peanuts.
4. Dress the salad with low-calorie yogurt.

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