Peanuts are loaded with a good amount of nutrients and thus should be added to one's diet plan. It helps you to lose weight, build muscle and is a great source of protein, minerals, vitamins and plant compounds. Peanuts are high in fats and calories so should be eaten in moderation. It is safe for consumption for diabetic people as it has no sugar content.

• They have a good protein content (22 to 30% of its total calories) and work as a great snack option. Peanuts or peanut butter is a great pre-workout or a mid-morning snack that adds to your daily protein requirement.

• Peanuts have a low carbohydrate content, a very low GI (glycemic index) and are an excellent source of many vitamins and minerals like - niacin, folate, biotin, thiamine, phosphorus, magnesium, copper, manganese and vitamin E.

• Eating peanuts helps to keep you full as they are rich in healthy fats, fibre and proteins. They are digested slowly which leads to stable blood sugar levels and increases fullness. The insoluble dietary fibre is associated with reduced risk of weight gain.

• They are rich in phosphorus and manganese which along with other nutrients helps keep up with our bone strength.

• Consumption of peanuts ensures glowing and smooth skin. It has nutrients like vitamin B3, niacin and oleic acid that help to prevent wrinkles and also protects us from various skin issues.

• Adding peanuts to your diet helps prevent overeating. We tend to absorb a few calories from peanuts as we cannot break them into small pieces for full digestion. So after partial absorption of calories, the rest of the fat is excreted as waste. Although mindful eating is very important when it comes to adding calorie-dense foods like peanuts to your diet as they can easily lead to a calorie surplus and hinder weight loss.

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