Read why peanuts for breakfast can help you eat less and curb carb cravings…

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Research consistently shows that people eating a diet high in peanuts – which are extremely energy dense with around 600 calories per 100g – have a lower BMI and a reduced risk of cardiovascular disease and diabetes, Dr Richard Mattes said.

Similarly, compliance with weight-loss programs is better when peanuts and peanut butter are included, he said.

So what’s going on?

First, nuts suppress hunger, as well as the desire to eat (which are not necessarily the same things – you can still desire dessert when you’re full), he said.

So if you eat nuts in the morning, you will spontaneously compensate by reducing your calorie intake later on in the day.

Whether this is because nuts absorb moisture in the GI tract and fill you up, are high in protein and fiber, or for other reasons, is not clear, but whatever the reason, “you will typically see spontaneous adjustments in calories consumed.”

Consuming peanuts at breakfast helps prevent spikes in blood sugar throughout the morning and after lunch.

As nuts are low glycemic index foods, they can be used to mitigate the effects of high-carb products on blood sugar, he said.

Calorie content: We don’t absorb all of the energy in nuts

Second, recent research shows we don’t absorb all of the energy in nuts, which means we may be overstating their calorie content, he added.

The extent of the disparity between the actual and stated calorie content depends on the nut, but almonds appear to be most out of sync, with a likely 20% overstatement of calories in a pack, while whole peanuts (and not peanut butter) are around 10-15% out of sync, he said.

Third, some research suggests chronic nut consumption is associated with an increase of resting metabolic rate, “I’m not saying you can eat nuts with impunity, but it helps to explain why nut consumption doesn’t make us put on weight.” (source: FoodNavigator)

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Research consistently shows that people eating a diet high in peanuts – which are extremely energy dense with around 600 calories per 100g – have a lower BMI and a reduced risk of cardiovascular disease and diabetes, Dr Richard Mattes said. Similarly, compliance with weight-loss programs is better when peanuts and peanut butter are included, […]

Research consistently shows that people eating a diet high in peanuts – which are extremely energy dense with around 600 calories per 100g – have a lower BMI and a reduced risk of cardiovascular disease and diabetes, Dr Richard Mattes said. Similarly, compliance with weight-loss programs is better when peanuts and peanut butter are included, […]

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