Make Peanuts Your 3 pm Snack - Fit Training Blog for Women 40, 50, and Beyond

It's 3pm and your energy is low - most likely your blood sugar is, too.  You know you have more work (or play!) ahead of you - what to do?

 

Well, if you don't have a nut allergy and are open to the thought, make peanuts your snack.

 

Here are five reasons why:

  • Peanuts and peanut butter are jammed with fiber and protein.  As a snack, that combo can keep you going for a long time, satisfied and energized. 

  • As a snack, the protein and fiber in peanuts will last up to 2 1/2 hours vs. the half hour you might get from a donut, bagel, candy or cookie.  High carbohydrate foods (simple carbs) are never a good choice for a snack, but our body loves to crave them.

  • Peanuts can increase your metabolic rate. Some research around resting energy expenditure for peanut and peanut butter eaters shows that their energy expenditure was 11% greater after regular peanut consumption for 19 weeks compared to the baseline

  • Yes, there is fat in peanuts and peanut butter, but compared to other fats, this fat lands on the "good fat") list,  providing satiety and taste satisfaction- decreasing the chance you'll reach for another snack a few minutes later.

  • Peanuts stabilize your blood sugar and are a  low glycemic food - digested more slowly and released in to your bloodstream slower, they provide a longer lasting boost than other foods, and also can act as a buffer for craving other, less nutritious options.

 

Convinced yet?  Why not give peanuts and peanut butter a try?  Here are the portions to allow:

 

Enjoy 28 peanuts and you'll have consumed one ounce. It's equal to about 170 calories and almost seven grams of protein.

 

The recommended size for a single serving of peanut butter is two tablespoons, an amount equivalent to a little more than 1 ounce and roughly the size of a ping pong ball. 

 

Enjoy your snacks and ramp up your fiber and protein (the building block for muscle)!

 

Need a hand conquering emotional eating?  I'm an Intuitive Eating Coach, give me a call!

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