Peanut butter for weight loss

Peanut butter is a delicious spread that is an excellent source of protein and nutrients. It not only helps shed weight but also prevents from getting fat again. Peanut butter is high in monounsaturated fats and is accepted by a lot of people worldwide. But how to eat peanut butter for weight loss.

A lot of people say peanut butter is good for weight loss, while others say it is a high calorie and fat content food item. So, let us see how peanut butter affects your health, how to consume and how much peanut butter to consume for weight loss. 

How does peanuts butter help in weight loss?

Can I eat peanut butter and still lose weight? Yes, peanut butter is full of healthy fats, protein, fiber, and a variety of essential vitamins and minerals. Its monounsaturated fat is healthy for the body as it decreases the bad cholesterol. Two tablespoons of peanut butter contain:

  • Calories: 190
  • Total fat: 16 grams
  • Saturated fat: 3 grams
  • Carbs: 7 grams
  • Fiber: 3 grams
  • Protein: 8 grams

A single serving also fulfills 10% of daily fiber needs. High fiber intake is associated with lower BMI and further weight loss. 

What are the benefits of peanut butter in weight loss plan?

  • It reduces appetite: Peanut butter reduces appetite and prevents weight gain. It is said that people who consume peanut butter are more satiated than those who eat diet foods. The butter has more food satisfaction and boosts metabolism that helps in pain management. 
  • It makes you feel full already: Peanut butter is a protein-rich food that promotes feeling of fullness and curbs appetite. This reduces your calorie intake and further boosts your fat loss. 
  • Helps maintain weight: Those who include peanut butter in weight loss plan can notice how it helps in maintaining a healthy weight. It lowers the Body Mass Index(BMI) and gives a feeling of completeness after in a meal. 
  • High-quality food: It is a high-quality food good amounts of protein, fiber, healthy fats, vitamins and minerals that offer numerous health benefits. Eating brown bread with peanut butter, peanut butter sandwiches, peanut butter milkshake or smoothie and eating peanut butter with other nutritious food is a good choice. 
Note: Consult a doctor if you are allergic to peanut. Also, understand what is the right amount of peanut butter for weight loss in your condition as everyone has individual body needs and requirements. 

How to eat peanut butter for weight loss?

  • Stir it into a bowl of yogurt or oatmeal
  • Have peanut butter on toast during breakfast with bananas and chia seeds
  • Add peanut butter to a sandwich for lunch with crushed whole raspberries
  • Spreading peanut butter on a roti, chapati, bread
  • Pair peanut butter with an apple for a snack that can prevent you from overeating

Above all, the best time to eat peanut butter is in the morning during breakfast.

We share one of the peanut butter breakfast recipes to make peanut butter banana smoothie for weight loss.

Peanut Butter Banana Smoothie for Weight Loss-Recipe

Where will I get peanut butter in India?

Peanut butter is easily available at grocery stores. You can also buy them online if you are sure of which one to buy. Here are certain tips before you buy peanut butter: 

  • Go for natural peanut butter. That means, while purchasing peanut butter, try to select one that has peanuts as its only ingredient.
  • If you choose one with some added oil or salt, check the ingredients used.
  • Go for one that has healthier oil, not some hydrogenated oil.
  • Avoid “low-fat” peanut butter or “light” peanut butter. They may contain added sugar in place of the fat that was eliminated.

What is powdered peanut butter?

When peanuts are pressed for excess oil and crushed into powder, it forms powdered peanut butter. All you need to do is add water to make a paste of peanut butter. You can mix peanut butter powder into a smoothie, milkshake, oatmeals and also make peanut sauce. 

Other benefits of peanut butter

  • Reduces diabetes risk
  • Helps in healthier muscles and nerves
  • Fats present in peanut butter may help in mental health
  • Help decrease stress hormone
  • Helps fight toxins and improve skin health
  • Even pregnant women can have it for better growth and development of their child
  • Aids bone health
  • Lower your curb for the sweet tooth

Is there any side-effect of eating peanut butter for losing weight?

  • Not all peanut butter available in the market is healthy. Commercial varieties of peanut butter often contain unhealthy ingredients.

  • People tend to overeat with peanut butter than needed. 

  • A lot of peanut butter is paired with high-sugar jelly and white bread.

Also read: Are Indian parents responsible for obesity in children

Take Away

It is true that everyone gets bored of eating those plain and tasteless foods that make you give up on weight loss regime. There are a few healthy dressing that can be added to these foods to enhance flavor and help you continue your weight loss program such as olive oil, apple cider vinegar, peanut butter, etc. But remember, this doesn’t mean you lose control over peanut butter. It is important to keep track of your calorie intake, otherwise, it may hinder your weight loss routine.  

Therefore, it is advisable to consult a nutritionist or a health expert to tailor your nutritional needs. Along with peanut butter, there are physical activities and exercises for weight loss that can accelerate your efforts to get fit and healthy soon. 

Also read: Tips to lose weight after pregnancy