Want Better Control of Your Appetite?
Then go nuts at breakfast!
According to a new study having peanuts at breakfast can have dramatic results on your blood sugar and appetite control for the rest of the day. Research recently released in the British Journal of Nutrition suggests that eating peanuts or peanut butter for breakfast can control blood sugar throughout most of the day, even after having a high-carb lunch.
According to principal investigator, Richard Mattes of Purdue University, “if you include peanut butter or peanuts at breakfast, you not only diminish the rise in the blood sugar at breakfast but also again after lunch, helping to reduce blood sugar over a very large portion of the day.”
Those that participated in the study ate either 3 tablespoons of peanut butter, 1/2 ounces of peanuts, or no peanuts or peanut butter at all with their breakfast which also included cream of wheat and a serving of orange juice. For lunch they ate white bread with strawberry jam. To analyze glucose levels and satiety, blood samples were taken by the researchers and each participant was asked to rate their appetites over a series of 3 hours after breakfast and after lunch. Participants were also asked to keep a food diary.
Results of the study showed that peanuts or peanut butter included with breakfast promoted the secretion of the appetite suppressing hormone peptide YY. The participants in the study who ate peanut butter or peanuts with breakfast reported a lower desire to eat for up to 8 to 12 hours later and maintained lower blood sugar levels as well following a high carb lunch compared to the participants that did not consume peanut butter or peanuts. The study showed that peanut butter had a slightly stronger effect, possibly because of the rupturing of the cell walls of the peanut during processing which may help slow the rate the carbohydrates or absorbed from the gut.
It is the synergy of components in peanuts, including the high-protein, high fiber and healthy oils that helps to maintain blood sugar control, as well as contribute to the feeling of fullness, the researchers suggest. According to the latest USDA nutrient data, there’s more protein in peanuts than any other nut, with about 8 g per 1 ounce portion. Peanuts are also a good source of fiber with about 2.5 g per 1 ounce serving. So what are you waiting for, if you’re not allergic to peanuts then maybe it’s time to start making every day a “nutty” day, especially if you need to lose weight.
Dr. Phil’s healthy tip: When eating peanut butter always eat the old-fashioned natural peanut butter. Avoid the processed peanut butter that contains various hydrogenated oils and sugar.
Disclaimer: The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition.