Peanuts are a nutritious and healthy nut. But some people complain of flatulence, gas and weight gain after eating it. Does eating peanuts really cause this? Or is there some other reason for this? Let us know everything about this from experts.
In winter afternoons, people often consume peanuts one after the other in huge quantities. While the healthy fats present in it nourish the body, the risk of weight gain also increases. Often people complain of weight gain in winter and eating peanuts continuously without stopping can cause their problem. In fact, these healthy snacks rich in high fiber, fats and proteins strengthen the body’s immune system and also strengthen the bones. But its excessive consumption can cause weight gain. Let us know how the problem of weight gain increases by consuming peanuts (peanuts to lose weight).
Regarding this, dietician Dr. Aditi Sharma says that poly and monounsaturated fats are found in peanuts, which reduce the risk of many inflammatory diseases including heart disease, diabetes and cancer. The amount of magnesium, potassium and folate present in it controls blood pressure and helps in keeping the body healthy. But its excessive use starts causing weight gain.
However, peanuts also have a low index, which reduces the risk of diabetes and does not cause insulin resistance. According to USDA, one ounce i.e. 28 grams of peanuts provides 7 grams of protein to the body, which is 11 percent of the daily requirements. 14 grams of fats, which provides 22 percent of the intake and 2 grams of fiber, which provides 8 percent of the daily requirements.
Know how peanut consumption causes weight gain (How peanuts cause weight gain)
1. It has too much fat
Peanuts are a rich source of fat, hence excessive consumption leads to weight gain. According to NIH research, a handful of peanuts contains 170 calories. Whereas our body requires 1600 to 2400 calories every day. While eating peanuts, one gets more fats than the daily requirement, due to which the body has to face weight gain. Its excessive consumption proves to be the cause of increase in bad cholesterol in the body.
Read also
2. This is high carb food
According to USDA, 100 grams of peanuts contain 16 grams of carbs, which is normal. But consuming it in large quantities increases the amount of carbs in the body, which leads to weight gain. People who eat roasted moonguli regularly. The risk of obesity increases in them.
3. Excessive consumption causes weight gain
Consuming peanuts rich in protein and fiber keeps hunger at bay for a long time. But consuming it regularly increases belly fat. Some people consume peanuts by roasting them and some by caramelizing them. This satisfies the hunger. But the risk of calorie storage starts increasing. Avoid consuming it daily and try to eat moderately.
If eaten properly, peanuts can be helpful in weight loss (How peanuts can help to lose weight)
1. Rich in protein
The amount of protein present in it increases the strength of muscles and uses the calories present in the body as energy. Calories in the body can be controlled by consuming plant-based protein. Metabolism is also boosted, which helps in weight loss.
2. High amount of fiber
Consume peanuts to get relief from frequent cravings. It contains abundant amount of fiber, which keeps the person satisfied for a long time. Apart from this, the digestive system also gets strengthened. Along with this, the problem of increasing sugar also reduces.
3. Control hunger
The amount of amino acids present in it helps in regulating appetite. The healthy fats present in it benefit the body and the risk of heart diseases starts reducing. High amounts of vitamins and minerals are also found in it. The bioactive compounds and antioxidants present in peanuts keep the body healthy.
How to consume peanuts (Right way to consume peanuts to avoid weight gain)
1. Eat wet peanuts
By eating soaked peanuts, the amount of phytates and oxalates found in the peel helps in digestion. Also, weight gain can be avoided.
2. Include it in snacks
Consume it as a snack or add it to poha, upma and bhelpuri. This keeps the stomach full and the body also gets high nutrition.
3. Eat peanuts with skin
To get ample amount of fiber, eating peanuts along with the peel keeps the stomach full and the person eats it in limited quantity. But for some people, the thin red peel present on peanuts can also cause cough. One should also be careful while eating it, otherwise it may get stuck in the throat if done in a hurry.
