Peanut butter counts 200 calories and 8 grams of protein in two tablespoons, along with 16 grams of fat.
All of which, doesn’t seem to convince you more to eat the food. Well, new research suggests that peanuts in all forms—including peanut butter—may not only help you shed weight but keep it off over the long term.
Also, here’s a fast fact, enough to inspire you. The average person will eat almost 3,000 peanut butter and jelly sandwiches in their lifetime, according to the National Peanut Board. If you’re trying to lose weight, let’s check if peanut butter can fit within your diet plan.
Peanut butter is found to be an excellent source of niacin and manganese. Fortunately, it’s also packed with good amounts of vitamin E (healthy skin and eyesNational Health Service, UK. Vitamins and Minerals – Vitamin E (https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/)), magnesium, and phosphorus. It also provides the phytonutrient resveratrol, the same you’ll find in red wine, which acts as an antioxidant.
But, how can I lose weight with peanut butter?
Table of Contents
Weight loss with peanut butter
According to a multi-year study of more than 100,000 men and womenBansal M. Association of nut consumption with total and cause-specific mortality. Indian Heart J. 2014 May;66(3):388–9. doi: 10.1016/j.ihj.2014.03.020. PMCID: PMC4121755., a diet rich in monounsaturated fats, also found in nuts, may help people lose weight while also preventing heart disease and other health complications.
Now, it appears that peanut butter helps you lose weight in two ways: by helping control your appetite and by suppressing blood sugar.
Keeps your appetite in check
Eating peanut butter before a meal or as a snack does contribute to a feeling of fullnessRichard D. Mattes, Penny M. Kris-Etherton, Gary D. Foster, Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in Adults, The Journal of Nutrition, Volume 138, Issue 9, … Continue reading more than sugar-free snacks and low-fat products, just like tree nuts and other peanut products.
This feeling of fullness led to eating less and resulted in more efficient weight loss overall, according to a 2008 review. The rich fats and protein in tree nuts and peanuts are most likely to be responsible for this feeling of satiation.
If you want to reap the full benefits of peanut butter in a weight-loss plan, stick to a single serving, or two tablespoons, per day. Some people eat peanut butter right before a meal to keep their hunger at bay.
You can adapt peanut butter to boost the dietary fiber and protein content of a low-calorie meal or your diet. For a satisfying snack, enjoy a handful of nuts alone or with dried fruit. Pair peanut butter with celery, apple, or banana, or use it instead of butter or cream cheese on bread.
Again, two tablespoons of peanut butter have roughly 200 calories, 16 grams of fat, and 8 grams of protein.
Maintains blood sugar (glucose) levels
A recent 2018 analysisLilly LN, Heiss CJ, Maragoudakis SF, Braden KL, Smith SE. The Effect of Added Peanut Butter on the Glycemic Response to a High-Glycemic Index Meal: A Pilot Study. J Am Coll Nutr. 2019 … Continue reading found that eating a serving (two tablespoons) of peanut butter with a meal high on the glycemic index stabilized its effect.
Blood sugar levels rise after eating certain foods, particularly processed and starchy foods, and obesity and diabetes are linked to unstable blood sugar levels. Peanut butter, on the other hand, has a low glycemic index, despite its natural sweetness and delicious texture.
While reduced-fat peanut butter may seem like a better option for weight loss, be aware it tends to contain more sugar than the full-fat variety, and as such the calories aren’t significantly different.
A 2014 review by the American Journal of Clinical NutritionSalas-Salvadó J, Guasch-Ferré M, Bulló M, Sabaté J. Nuts in the prevention and treatment of metabolic syndrome. Am J Clin Nutr. 2014 Jul;100 Suppl 1:399S-407S. doi: 10.3945/ajcn.113.071530. Epub … Continue reading concluded that an increased intake of nuts was associated with a decreased risk of metabolic syndrome (a disorder characterized by excess abdominal girth and high cholesterol levels).
Another study from the Harvard School of Public Health found that frequent nut or peanut butter consumption (twice weekly) was associated with less weight gain over an eight-year period. Also, peanuts and peanut butter were the most common types consumed of allBes-Rastrollo M, Wedick NM, Martinez-Gonzalez MA, Li TY, Sampson L, Hu FB. Prospective study of nut consumption, long-term weight change, and obesity risk in women. Am J Clin Nutr. 2009 … Continue reading.
Peanut butter benefits
Peanut butter can benefit your health in more ways along with its weight loss properties.
- Low in carbs, it might be appropriate for your diet.
- There is adequate fiber in peanut butter.
- It’s high in protein, can provide you after a workout.
- Abundant with quality nutrients including copper, folate, B vitamins, and manganese.
- Peanut butter may reduce your risk of diabetes. It’s low in glycemic score.
- It may reduce your risk of heart disease and other leading causes of death such as cancer and respiratory diseases.
- Lastly, you can replace sugar loaded jams and sauces with peanut butter 😜
The Bottom Line
Eating a serving or two of peanut butter a few times per week may just give you the incentive you need to turn down fatty or high-sugar foods in favor of healthier options but you won’t be able to lose weight by simply eating peanut butter.
It’s clear that peanut butter can be part of a healthy weight-loss plan but it takes a lot more than just eating for long-term weight loss. You need to eat mindfully and exercise accordingly along with other key points. Here, 25 easy ways to lose weight without workout.
With a little moderation and creativity, peanut butter may not only help quell your appetite but keep your diet firmly on track. That’s for sure!
|↑1||National Health Service, UK. Vitamins and Minerals – Vitamin E (https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/)|
|↑2||Bansal M. Association of nut consumption with total and cause-specific mortality. Indian Heart J. 2014 May;66(3):388–9. doi: 10.1016/j.ihj.2014.03.020. PMCID: PMC4121755.|
|↑3||Richard D. Mattes, Penny M. Kris-Etherton, Gary D. Foster, Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in Adults, The Journal of Nutrition, Volume 138, Issue 9, September 2008, Pages 1741S–1745S, https://doi.org/10.1093/jn/138.9.1741S|
|↑4||Lilly LN, Heiss CJ, Maragoudakis SF, Braden KL, Smith SE. The Effect of Added Peanut Butter on the Glycemic Response to a High-Glycemic Index Meal: A Pilot Study. J Am Coll Nutr. 2019 May-Jun;38(4):351-357. doi: 10.1080/07315724.2018.1519404. Epub 2018 Nov 5. PMID: 30395790.|
|↑5||Salas-Salvadó J, Guasch-Ferré M, Bulló M, Sabaté J. Nuts in the prevention and treatment of metabolic syndrome. Am J Clin Nutr. 2014 Jul;100 Suppl 1:399S-407S. doi: 10.3945/ajcn.113.071530. Epub 2014 Jun 4. PMID: 24898227.|
|↑6||Bes-Rastrollo M, Wedick NM, Martinez-Gonzalez MA, Li TY, Sampson L, Hu FB. Prospective study of nut consumption, long-term weight change, and obesity risk in women. Am J Clin Nutr. 2009 Jun;89(6):1913-9. doi: 10.3945/ajcn.2008.27276. Epub 2009 Apr 29. PMID: 19403639; PMCID: PMC2683001.|