Health and Nutrition Research Landing Page
Weight Loss and Maintenance
Enjoy what you eat while losing and maintaining weight and do it the healthy way by choosing a small amount of peanuts or peanut butter daily. The research speaks for itself as to how you can have a better diet and a better body with peanuts!
Harvard researchers showed that a moderate fat weight loss diet that incorporated peanuts, peanut butter, and peanut oil as healthy options in place of bad fats was easier to stick with compared to a traditionally recommended low-fat diet (McManus, 2001). Both groups in the study lost weight, but the moderate fat group kept more weight off over the long-term at 18 months, whereas the low-fat group did not.
These benefits extend to all ages too. An ongoing childhood weight loss study carried out in schools in high-risk children is swapping out peanuts on a daily basis for less healthy snacks (Johnston, 2007). This study found similar results. Two-year data published in Obesity showed that two-thirds of children fed peanuts in the treatment group lost or kept weight off, while two-thirds of the control group gained weight (Johnston, 2009).
In looking at a population of almost 9,000 people in Spain, researchers found that those who ate peanuts were less likely to gain weight (Bes-Rastrollo, 2007). Those who consumed peanuts at least two times per week were 30% less likely to gain than those who rarely ate them.
What’s more is that eating peanuts in a healthy diet to lose or manage weight can help you do it the healthy way. When peanuts, peanut butter, and peanut oil were part of high monounsaturated fat weight loss diets, compared to low fat, they had more favorable effects on cholesterol. Additionally, a study carried out at Penn State University found that the composition of the diet during weight loss and maintenance had an impact on what was happening inside the body (Kris-Etherton, 1999). During weight maintenance researchers found that compared to a moderate fat diet that included peanuts, peanut butter, and peanut oil, a low fat diet caused triglyceride levels to raise, in fact even higher than at the start of the study.
Adding peanuts to a low fat diet helped too. Researchers compared a low fat diet to one that added peanuts as a healthy monounsaturated fat source. The low fat group eating peanuts reduced their total and bad LDL cholesterol, but the low fat group without peanuts did not (Pelkman, 2004; Ob’Byrne, 1997).
Whatever your method for weight loss, the nutrients in peanuts can help you keep the weight off the in the best way for your body and your long-term health.