Eating a Handful of Peanuts Daily Can Help You Lose Weight

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11 Jan 2022
5 min read

A study published in the Journal of Nutrition found that eating a handful of peanuts daily can help you lose weight.

The researchers studied two groups of overweight people and fed them equal amounts of calories from either peanuts or potato chips for 12 weeks. The people who ate peanuts lost significantly more weight than those who ate chips — about 10 pounds versus 5 pounds.

Why? Peanuts are high in protein, which helps keep you feeling full longer. They also have a lot more fiber than other nuts, which helps slow down digestion and keeps blood sugar levels steady. And because they're high in fat, they trigger the release of cholecystokinin (CCK), which tells your brain that you're full.

Here are three ways to incorporate peanuts into your diet:

  1. Eat an ounce of unsalted dry-roasted peanuts as a snack every day or two. A 1-ounce serving has 170 calories, 6 grams of protein and 7 grams of fiber — almost half your daily needs!

  2. Add peanuts to stir-fries and salads instead of croutons or cheese cubes. You'll still get all the crunch without adding extra calories or carbs (and if you're worried about overeating too much fat, just skip


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