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Managing weight is an intricate task that requires a balanced approach, including flavor preservation. And what better natural solution could there be than America's favorite nut - the peanut? Not only do peanuts and their buttery counterpart offer deliciousness but are scientifically proven to d in weight control.
The Obesity Epidemic
One out of every three American adults is classified as obese, along with 17 of children Centers for Disease Control and Prevention, 2012. Managing weight involves various methods like supplements, shakes, bars, etc., all ming to work - albeit temporarily. Wouldn't it be advantageous if there was a natural whole food that could help in reducing hunger alongside supporting overall health? The peanut might just be the answer you're looking for.
A Misunderstood Nut
Once dismissed due to high fat content from the low-fat craze era, peanuts are now celebrated for their comprehensive nutrient profile including protein, mostly good fats, fiber, and over 30 essential vitamins and minerals. This new spotlight on 'good fats' in managing heart health has led researchers and health authorities like the American Heart Association and Academy of Nutrition and Dietetics to recomm including peanuts in a healthy diet.
Peanuts for Weight Control
The scientific community is increasingly focusing on how peanuts might impact weight control:
Studies show that women who consume nuts have lower Body Mass Indices BMIs than those without nut intake Hu, 1998.
Evidence suggests that the high fat, fiber, and protein content in peanuts could lead to a decrease in overall calorie intake by promoting satiety Effects of chronic peanut consumption on energy balance and hedonics, Alper, 2002.
Observations have been made where subjects show increased resting energy expiture after consuming peanuts even without additional physical activity Alper, 2002.
A supervised weight loss study concluded that a moderate-fat diet, which incorporated several nuts including peanut butter, resulted in greater and more sustned weight loss compared to similar participants on a low-fat diet McManus, 2001. Patients who consumed the nut-rich diet with vegetables were also found to be more compliant over an 18-month period.
As researchers uncover the benefits of peanuts' fat, fiber, and protein in promoting fullness, health professionals can confidently advise their clients to replace less nutritious foods with peanuts or peanut butter as part of their weight management efforts. This dietary switch might enhance weight loss and encourage long-term adherence to healthier lifestyle recommations.
The Peanut Serving Scale
1 oz of peanuts equals a small handful ~40 peanuts
2 tablespoons of peanut butter
References:
Centers for Disease Control and Prevention. Overweight and Obesity: Facts. Avlable at http:www.cdc.govobesitydatafacts.html.http:www.cdc.govobesitydatafacts.html accessed on October 15, 2012.
Alper, C. 2002. Effects of chronic peanut consumption on energy balance and hedonics. Accessed online.
Hu, F., et al. 1998. Nut consumption and body weight in men and women: findings from the Nurses' Health Study and Health Professionals Follow-Up Study. Journal of Nutrition.
McManus, K. 2001. A randomized controlled trial of a moderate-fat, low-energy diet compared with a low-fat, low-energy diet for weight loss in overweight adults. International Journal of Obesity Related Metabolic Disorders.
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