Although peanuts are an energy dense food, research consistently shows that eating peanuts and weight gain or a higher BMI are not associated. In fact, the opposite is true. 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. Stop wondering if peanuts and weight gain are related. You can now enjoy your peanut snack guilt free.
Peanuts For Weight Loss
Considerable evidence shows that incorporating peanuts and peanut butter into the diet does not lead to weight gain or higher body weight and may even be associated with weight loss. With a balanced diet and exercise, peanut butter can be incorporated in a variety of ways to aid in weight loss.
Find out more about Weight Loss and Maintenance.
Peanuts Keep You Full
The high amount of essential amino acids found in protein-packed peanuts work with weight-regulating hormones. It’s just one of the ways this plant-based protein source helps to burn more fat calories while keeping hunger under control.
Check out more Hunger Maintenance facts and tips.
Peanuts & Body Mass Index
Frequent peanut and peanut butter eaters have lower BMIs and body weight even though they consume more calories.12 If you’re trying to lower your BMI, looking for a healthy way to snack, or just want help burn some extra calories, peanuts and peanut butter are proving to be more than worthy of your (snack) time.
Learn more about Body Mass Index and peanuts.
Preventing Obesity with Peanuts
Peanuts are an excellent example of a smart snack. Replacing high-carbohydrate, energy-dense snacks in children’s backpacks with protein and fiber-packed, nutrient-dense peanuts and peanut butter is a way to reduce obesity risk.
Explore the studies that highlight the role of peanuts in Obesity Prevention.
Serving Size Of Peanuts For Healthy Weight
In the correct portions, eating peanuts and peanut butter for weight loss is quick and easy. One way to start your journey toward a healthier you, is to pay attention to the serving size. For an average adult, it’s recommended to consume at least 25% of daily calories in the form of protein.
Peanut Protein For Energy & Weight Maintenance
Many vegetarians turn to peanut butter for their daily source of heart-healthy protein. For diabetics, the protein found in peanut butter provides healthy fats and fiber to keep energy up and blood sugar down. Highly active people, including athletes, should eat protein throughout the day, and especially after workouts because eating protein after physical activity can help repair and build muscle.
How Peanuts And Your Body Work Together
Click through each of the following sections to find out more:
Last reviewed: February 2022
Sterling SR, Bertrand B, Judd S, Carson TL, Chandler-Laney P, Baskin ML. Longitudinal Analysis of Nut-Inclusive Diets and Body Mass Index Among Overweight and Obese African American Women Living in Rural Alabama and Mississippi, 2011-2013. Prev Chronic Dis. 2017 Sep 21;14:E82. doi: 10.5888/pcd14.160595. PubMed PMID: 28934081; PubMed Central PMCID: PMC5609494.
Moreno JP, Johnston CA, El-Mubasher AA, Papaioannou MA, Tyler C, Gee M, Foreyt JP. Peanut consumption in adolescents is associated with improved weight status. Nutr Res. 2013 Jul;33(7):552-6. doi: 10.1016/j.nutres.2013.05.005. Epub 2013 Jun 15. PubMed PMID: 23827129.
Mattes RD, Kris-Etherton PM, Foster GD. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. J Nutr. 2008 Sep;138(9):1741S-1745S. PubMed PMID: 18716179.
Sabate J. nut Consumption and Body Weight. American Journal of Clinical Nutrition. 2003;78(suppl):647S-650S.