In the right portions, peanuts and peanut butter can be a snacking savior for weight loss. Research in Nutrition and Food Insecurity found that eating peanuts or peanut butter three times a week can help lower your BMI compared to noshing on it only once a week. And, according to a study from Purdue Univeristy, peanuts keep you full for roughly an hour longer than high-carb snacks. “Try swapping regular butter for peanut butter on your morning toast, or include a handful of peanuts with a piece of fruit for a snack with staying power,” Bannan suggests.
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