Is Peanut Butter Good for Weight Loss?

Peanut Butter & Weight Loss: Myth or Fact?

Peanut butter is not the first choice for people whose goal is to lose weight. Although it has a high protein intake and is also high in fat, the high fat content makes it high in calories. For example, a single tablespoon of peanut butter can provide 100 calories. 

Studies show that adding peanut butter can help you lose weight. A diet rich in monounsaturated fats, such as those found in nuts, may help with weight loss and reduce the risk of heart disease and other health issues. 

Nutritional Values of Peanut Butter 

Peanut butter is filled with healthy fats, protein, and other nutritional properties, such as vitamins and minerals. A two-tablespoon serving (about 32 grams) of peanut butter typically contains:  

●  188 calories    
●  7–8 grams of protein    
●  16 grams of fat (mostly monounsaturated and polyunsaturated fats)  
●  3 grams of fibre    
●  Magnesium: 29% of the total Reference Daily Intake (RDI) 
●  Potassium: 7% of the RDI
●  Vitamin B3: 22% of the RDI
●  Phosphorus: 10% of the RDI
●  Vitamin E: 10% of the RDI
●  Vitamin B6: 7% of the RDI

The majority of peanut butter's calories come from its fats. Health experts suggest replacing saturated fats with unsaturated fats can reduce cholesterol and help reduce the risk of heart disease. 

How Peanut Butter Helps to Reduce Fat?

Here are some ways how peanut butter supports our fat loss journey:

1.Peanut Butter Keeps Us Fuller 

Protein and healthy fats slow digestion, control blood sugar, and reduce hunger. Studies show that consuming nuts before eating any meal can make us feel full, reducing the urge to eat mindlessly. This feeling of fullness further leads to eating less, which supports our fat loss journey. 

2.Helps in Glycaemic Response

Processed foods and scratchy foods can increase the blood sugar level. Unstable blood sugar can lead to weight gain and diabetes. However, despite having natural sweetness, peanut butter has low glycemic levels. Therefore, peanut butter will provide protein, fats and fibre without hampering our blood sugar levels. 

3.Helps to Fight Cravings

Peanut butter has a rich and satisfying taste, which can prevent cravings for sugary or processed foods. A small portion of peanut butter paired with an apple is far healthier than sweets or other unhealthy food options. 

4.Helps in Weight Maintenance 

Even though peanuts are a calorie-dense food with high-fat content, they do not promote weight gain. Recent studies suggest that diets rich in peanuts and other nuts are more effective for body weight maintenance. Moreover, individuals who regularly eat peanuts and peanut butter typically have lower BMI levels than those who do not.

Adding Peanut Butter to Your Diet 

Here are some ways to add peanut butter to your diet for the fat-loss journey:

• Monitoring portion sizes can help in tracking peanut butter intake. This approach ensures consistency with calorie goals.
• Pairing peanut butter with other foods such as apples or bread. 
• Selecting organic products with no added sugar is a better option.

Peanut butter is a healthy choice for someone on their weight loss journey. However, it depends on how we include this food in our diet.