Even when you’re on a calorie-restricted diet, studies have shown that including nuts can help with weight loss. Why? For starters, peanuts contain more protein than other nuts – 8 grams in 2 tablespoons. Add that to the high fat and fiber content, and you’ve got a tasty snack that will keep you fuller longer.

The result may be less caloric intake later in the day. “Most people find eating 200 calories of peanut butter is more satiating than, say, 200 calories of pretzels,” says McDaniel.

According to a study in the International Journal of Obesity and Related Metabolic Disorders, peanuts can even increase your metabolic furnace. In that study, subjects’ metabolic rate jumped by 11% when they ate about 500 calories of peanuts daily for 19 weeks.