Well this sounds like a simple trick to try!

🥜 New research (published in Nutrients 2022) has just shown that eating a handful of peanuts before 2 main meals a day can help with weight loss.

The study involved adult participants who were at risk of type 2 diabetes. They were randomized to follow either a low-fat diet or the same diet plus salted dry-roasted peanuts for 6 months.

Here’s what happened:

📋 Both groups lost a similar amount of weight over 6 months (about 6.6 kg or 14.5 lb)

📋 Both groups experienced similar improvements in markers of glycemic control (glucose, insulin, and HbA1C)

📋 Those in the peanut group experienced a greater reduction in systolic blood pressure (-9.5 mmHg)

The study concludes that peanuts can be included in a low-fat diet without compromising weight loss 🥜

It’s oversimplified.

But that’s usually unavoidable with studies. Other studies have demonstrated similar benefits of eating walnuts, mixed nuts, or other nuts.

We recommend including sources of healthy fats no matter what your health goals—whether its weight loss, blood sugar balance, healthy blood pressure, or anything else.

Some of our favorite healthy fats?

🌰 Nuts (walnuts, almonds, pecans, etc.)

🥣 Seeds (chia, flax, hemp, etc.)

🥑 Avocados

🫒 Olive Oil

🥥 Coconut Oil

🧈 Grassfed Butter

🥚 Whole Eggs

When it comes to weight loss, we take into consideration the current research plus what we see to be tried and true methods that work with our patients.

We use testing to understand their metabolism, hormones, and goals and then craft an individualized plan to set them up for success.

Reference

Petersen KS, Murphy J, Whitbread J, Clifton PM, Keogh JB. The Effect of a Peanut-Enriched Weight Loss Diet Compared to a Low-Fat Weight Loss Diet on Body Weight, Blood Pressure, and Glycemic Control: A Randomized Controlled Trial. Nutrients. 2022; 14: 2986. [link]