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Including Ragi In Your Diet For Weight Loss
There is a popular misconception that you need to avoid food such as nuts, bread, and peanut butter if you are trying to lose weight. That’s because these foods are “fattening” and do more harm than good. But don’t ditch these foods, especially peanuts, in haste if you are on a diet. The secret is out; peanuts for weight loss is not a myth but a reality, which very few people will tell you. Peanuts are a good source of multiple nutrients such as vitamin E, calcium, and fibre that are not only beneficial for overall health but also important to shed those extra kilos.
To understand the idea of peanuts for weight loss, you need to understand the principle of a weight loss diet. It is a universally known fact that when you adopt a weight loss diet, you eliminate food that is high in fat since they contain so many calories. However, the actual trick is to eat food that is high in fibre and fat so that they work together to keep you fuller for long hours. Such foods stop hunger pangs and cravings, allowing you to religiously follow your diet regime and feel less tempted to overeat.
Organic peanuts are even better for weight loss due to the absence of harmful chemical compounds.
In this article, we’ll make a case for peanuts for weight loss and why you should have it in moderation to achieve your desired weight goal. Before we talk more about peanuts for weight loss, let’s look at what are raw peanuts and their nutritional value.
|Total Carbohydrate||4.6 g|
|Dietary Fibre||2.4 g|
|Total Fat||14 g|
|Saturated Fat||1.8 g|
|Monounsaturated Fat||6.9 g|
|Polyunsaturated Fat||4.4 g|
|Vitamin E||2.4 mg AT|
|Pantothenic acid||0.5 mg|
|Vitamin B6||0.10 mg|
|Source: U.S. Department of Agriculture, Agricultural Research Service. 2018.|
Peanut, also called groundnut, is a legume crop grown that is grown in the tropics and subtropics. It is an edible seed that is classified as both a grain legume and an oil crop. It is often associated with healthy weight due to its numerous benefits .
Here is how peanuts can promote weight loss:
Peanuts are a rich source of healthy fats and fibre that take a longer time to digest. When consumed in breakfast, it makes you feel fuller and helps maintain stable blood sugar levels. While simple carbs are easily absorbed in the bloodstream and lead to a spike in the sugar levels, peanuts are complex carbs that take longer to digest, keeping your stomach feel fuller for a longer time.
Also, you need to chew peanuts properly, which makes you eat less in more time. Due to this, you don’t overeat!
Peanuts for weight loss is recommended since they are a rich source of monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). Both MUFAs and PUFAs are known to reduce inflammation, obesity, and chronic conditions, like heart disease and diabetes.
Studies also indicate that consuming high unsaturated fat in nuts have the potential to increase the body’s ability to use stored fat as energy .
The reason why peanuts are suggested by dieticians for weight loss is that all the calories present in peanuts are usually not absorbed by the human body. That’s because when you chew peanuts, your teeth are unable to break them down into small enough pieces for complete digestion. When you do not chew properly, fewer calories are absorbed, and the remaining is excreted.
Peanuts for weight loss are excellent, provided you don’t go overboard. Overeating it can lead to a calorie surplus that can defeat the purpose of weight loss.
Therefore, whenever consuming peanuts for weight loss, you should always pay attention to the portion size that lets you maintain a calorie deficit. The ideal portion is 1–2 handfuls per serving.
Peanuts come in different variety – salted, boiled and raw. If you are having a tough time deciding the best form of peanuts for weight loss, then here’s the answer.
Always choose raw or unshelled peanuts since they have the maximum nutrients and undergo minimal processing. Raw or unshelled peanuts do not have any added salt or other ingredients like oil, which cause water retention. Moreover, unshelled peanuts take a longer time to open, which can stop mindless munching and help you control your calorie intake and portion sizes.
When having peanuts for weight loss, also avoid candied peanuts since sugar coating has extra calories. Rather, enjoy peanuts without removing the skin to get extra fibre and antioxidants. You can also have peanut butter, but always choose a natural peanut butter that does not contain any added salt, sugar, processed oils, etc.
You can opt for boiled peanuts, which have fewer calories than raw or roasted peanuts. However, along with calories, boiled peanuts also have 50% less fat, implying that you may not feel full after having it. Therefore, whenever considering peanuts for weight loss, always select the type you prefer keeping in mind your portion size and calorie intake.
If you are looking for ways to lose weight without compromising on taste or your munching habits, then peanuts can help. They are an excellent replacement for other high calorie and processed munchies and allow you to control your weight. Snacking on peanuts in a controlled way is a great way to keep hunger pangs away without gaining any weight. If they are organic, then all the better.
Peanuts are high in various essential minerals and vitamins to meet your dietary requirement. This dense carbohydrate is rich in fibre, which makes you feel fuller for a longer period of time. It has healthy fats that keep cholesterol and blood sugar levels under control.
For best results, go for raw, unshelled, or roasted peanuts that do not have salt or any other flavourings. Keep in mind the serving size and enjoy your weight loss journey. Bon appetite!
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Including Ragi In Your Diet For Weight Loss