Hunger Maintenance

Hunger Maintenance

Beyond their nutritional effects, when eaten in small amounts daily, peanuts and peanut butter can help you feel fuller, longer. They control hunger and reduce your desire to eat, promoting weight loss and maintenance.

Foods high in protein and fiber, such as peanuts and peanut butter, have been shown to help reduce appetite and promote satisfaction after eating them. Peanuts contain close to 8 grams of protein per ounce, which is more than any other nut, and comparable to a serving of beans. They also contain about 2.5 grams of fiber per ounce. Fiber makes us feel fuller and more satisfied after eating.

Peanuts and peanut butter are a great snack to keep you satisfied longer. Researchers at Purdue University showed that people had improved feelings of fullness and better satisfaction from eating peanuts and peanut butter than other high-carbohydrate snacks, such as rice cakes.

Another study found that peanuts could also provide a sensation of fullness in overweight or obese men, noting that peanuts may also aid diets to reduce body weight.

In addition, research shows that those who eat peanuts naturally compensate for up to three-fourths of calories consumed from the peanuts, because they don’t later add additional calories to their daily diets

One study found that peanut butter and peanuts can help decrease appetite throughout most of the day. In the study, including peanut butter or peanuts with breakfast increased secretion of a hormone called peptide YY, which promotes fullness and satiety. In addition, participants reported a decreased desire to eat for 8 to 12 hours later. 

Whether you’re young or old, thin or heavy, eating peanuts or peanut butter each day can help fend off hunger and satisfy your appetite.

Last reviewed: February 2019

Sources

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Reis CE, Ribeiro DN, Costa NM, Bressan J, Alfenas RC, Mattes RD. Acute and second-meal effects of peanuts on glycaemic response and appetite in obese women with high type 2 diabetes risk: a randomised cross-over clinical trial. Br J Nutr. 2013 Jun;109(11):2015-23. doi: 10.1017/S0007114512004217. Epub 2012 Nov 5. PubMed PMID: 23122211.

Alper CM, Mattes RD. Effects of chronic peanut consumption on energy balance and hedonics. Int J Obes Relat Metab Disord. 2002 Aug;26(8):1129-37. PubMed PMID: 12119580.