Peanut Butter For Weight Loss: How Peanut Butter Aids In Weight Loss

Peanut butter is a delicious spread that can be a part of your weight loss diet plan. Read on to find out how peanut butter aids in weight loss and maintaining it for long term.

Facebook
Twitter
Instagram
Pinterest

Benefits Of Peanut Butter For Weight Loss: What Is Peanut Butter?

Peanut butter is a type of nut butter derived by grinding peanuts. In its purest form, peanut butter contains a single ingredient – peanuts! The spread is luscious and creamy can be enjoyed on hot toasts, slices of bread, crackers, etc. It can be used to make tasty and healthy sandwiches. Peanut butter is typically made from dry roasted peanuts and can also have salt and sweeteners added in it which improves the texture and taste of the butter. In addition to being delicious, peanut butter also has notable nutritional value to it. People often wonder if peanut butter is beneficial for weight loss as it has a high level of calories as well. New research has proved that peanut butter can indeed be used for weight loss and it can be a part of your diet plan. This detailed guide will give you an insight on the benefits of peanut butter for weight loss.

Benefits Of Peanut Butter For Weight Loss: Peanut butter tastes good and can be served with toasts, bread, crackers, etc.

Benefits Of Peanut Butter For Weight Loss: Studies Related To Peanut Butter

A group of researchers did a study in 2010 and claimed that consuming tree nuts and peanuts can reduce the glycemic response in the body, which means the changes in the blood sugar level after eating are reduced and at the same time all the dietary fiber are provided to the body which makes you feel full for a long time. Since you feel full for a long time, you don’t get cravings to eat and as a result, you lose weight.

Nutritional values of peanut butter (per 100 g)

Energy 588 kcal
Carbohydrates 20 g
Fat 50 g
Protein 25 g
Water 1.8 g
Alcohol (Ethanol) 0 g
Caffeine 0 mg

Source: USDA

How Peanut Butter Helps In Weight Loss

Peanut butter helps you in weight loss in 2 methods, it helps you in controlling your appetite and by managing the blood sugar levels.

Benefits Of Peanut Butter For Weight Loss: Peanut butter helps you in weight loss in 2 methods, it helps you in controlling your appetite and by concealing the blood sugar levels.
  • In order to lose weight, people turn to low-fat snacks or snacks that are sugar-free. Such snacks reduce the sugar consumption from your food but they don’t make you feel full and you tend to feel hungry again within a short span of time.
  • Peanut butter helps you to feel full and you don’t feel hungry soon, which is proved in a review in the year 2008.
  • This feeling that you are full is due to the presence of rich fats and proteins in peanut butter.
  • It is a known fact that unstable blood sugar level leads to obesity and diabetes. Peanut butter makes the blood sugar levels stable in the body.
  • People often believe that since there is fat in peanut butter, it is not good for weight loss. But these fats, when consumed in controlled portions, ensure that you don’t feel hungry too often.
  • It was revealed in a small study in 2018 that even if you eat 2 tbsp of peanut butter, that also stabilizes the blood sugar levels.
  • Peanut butter not only helps you in losing weight but also helps in maintaining it. Some experts say it is because of the way it is metabolized. But, there is no proven evidence that peanut butter specifically aids in the maintenance of the lost weight.

How To Select The Best Peanut Butter For Weight Loss?

There are a few things that you must keep in mind before buying the best peanut butter and these tips will help you in selecting the right peanut butter for your weight loss plan.

  • Before buying peanut butter for your weight loss diet plan, do check the label of the bottle of peanut butter. If there are lots of sugar, salt and preservatives added in that peanut butter, it will not be useful for weight loss.
  • You must buy peanut butter for weight loss which has the lowest levels of sodium and sugar. Natural peanut butter, which is made without preservatives and oil, is the ideal option if you want to include peanut butter in your weight loss plan.
  • Always buy the peanut butter which is not as thick ‘spread’, as manufacturers tend to add lots of other ingredients to get that kind of texture and consistency.
  • Peanut butters which are crunchy have more folate and fiber as compared to creamy peanut butters.
  • Still, if you are not sure which peanut butter to buy, you can make it at home on your own.
Benefits Of Peanut Butter For Weight Loss: You must buy peanut butter for weight loss which has the lowest levels of sodium and sugar.

Related Reading:

We tasted, tested and reviewed over a dozen different types of peanut butter brands to tell you the tastiest and healthiest brands out there. Read our complete review, with buying reccomendations here:

Mishry Reviews: The Big Peanut Butter Review

Peanut Butter Recipes For Weight Loss

The major concern is how much peanut butter you should consume in order to make it work for weight loss. You must restrict to 2-3 servings or 2 tbsp of peanut butter some times per week. Following are some recipes which you can use to add peanut butter in your diet plan:

  • Mix peanut butter with oatmeal.
  • You can make a frozen yogurt bar by topping the yogurt with peanut butter and freezing it.
  • You can mix peanut butter in your soup as well.
  • Instead of butter on toast, apply peanut butter and honey on the toast.
  • You can use peanut butter as a dressing for your salads.
  • You can even add 2 spoons of peanut butter in your smoothies.
  • You can spread peanut butter on rice cakes or crackers.
  • You can use peanut butter as a topping with popcorn.
  • You can also eat apple slices dipped in peanut butter.
  • You can also mix peanut butter with dried fruits.
  • You can top your ice cream with peanut butter.
  • You can mix peanut butter in the batter for low-calorie desserts.
  • You can add peanut butter as a sauce for home-made pizzas and flatbreads.
Benefits Of Peanut Butter For Weight Loss: Instead of butter on toast, apply peanut butter and honey on the toast.

General Benefits Of Peanut Butter Beyond Weight Loss

Peanut butter not only aids in weight loss but it also has other benefits for health. Following are the health benefits of peanut butter:

  • It reduces the risk of heart diseases and respiratory diseases.
  • It has all the essential vitamins and minerals, such as copper, folate, manganese, Vitamin B, etc.
  • It also reduces the risk of diabetes by stabilizing the blood sugar level.
  • It boosts your energy levels as it has a high level of protein content.
Benefits Of Peanut Butter For Weight Loss: Peanut butter reduces the risk of heart diseases and respiratory diseases.

Lesser-Known Side Effects Of Peanut Butter

Some side effects of consuming peanut butter are:

  • If you suffer from hormonal acne, then consuming peanut butter regularly may break out acne on your skin.
  • Peanut butter doesn’t contain omega-3s, which means that the consumption of peanut butter, may lead to bloating.
  • If you don’t limit yourself to consuming only the required amount of peanut butter for weight loss, you may end up gaining weight.

In conclusion, the myth that peanut butter makes you gain weight is wrong. Peanut butter aids in weight loss, and can be a healthy addition to your diet for all its benefits, including weight loss.

Leave a Reply on Peanut Butter For Weight Loss: How Peanut Butter Aids In Weight Loss

Your email address will not be published. Required fields are marked *

*

Comments

  1. Id have to check with you here. Which is not something I usually do! I enjoy reading a post that will make people think. Also, thanks for allowing me to comment!