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Who would have thought that one of America’s favorite comfort foods could help manage weight? In the right portions, peanuts, peanut butter, and peanut oil can all be successfully included in weight loss diets, the data shows.
Since peanuts are a high fat food, this concept has been misunderstood. But the days of only recommending low-fat diets for weight loss are over. In 2005, the US Dietary Guidelines increased the fat recommendation up to 35% and gave a lower limit of 20%. This recommendation was based on sound science.
Studies clearly show that diets with higher fat can be more fulfilling to some and easier to follow. The “Pounds Lost Study” published in the New England Journal of Medicine in 2009 showed that peanuts and peanut butter could fit into low-fat, moderate fat, and high-fat diets (Sacks, 2009). All of the diet plans promoted weight loss showing that you don’t need to go low fat to lose weight.
In another study published in the New England Journal of Medicine, when over 300 overweight people in Israel were put on a low-fat diet, a Mediterranean diet, or a low-carbohydrate diet, they all lost weight (Shai, 2008). But more weight was lost on the Mediterranean and low-carbohydrate diets, which were high in healthy unsaturated fats like those found in peanuts.
Considerable evidence shows that incorporating peanuts and peanut butter into the diet does not lead to weight gain or higher body weight (Mattes, 2008). Click the links shown to hear about how peanuts can be included in a healthy diet without promoting weight gain.
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