Let’s know about the Best peanut butter for weight loss. We include products that we feel are useful to our readers. If you make a purchase through links on this site, we may earn a small commission. Here’s our process.
Whether you prefer the creamy or crunchy version, peanut butter probably isn’t the first thing you think of when trying to lose weight. Although high in protein, peanut butter is also high in fat, packing nearly 100 calories in each tablespoon.
But research suggests that eating peanut butter may not prevent you from gaining weight. In fact, eating it may even help you lose weight.
A diet that includes high levels of monounsaturated fats, such as those found in nuts, may help people lose weight and may also prevent heart disease and other health conditions, according to a multi-year study by the Tree Nut Council International. For over 100,000 men and women funded by the Foundation for Nutrition Research and Education.
An older study from 2009 followed that, which followed more than 50,000 women over eight years, concluded that regular consumption of nuts slightly reduced the risk of weight gain and obesity.
While research is ongoing, there appears to be strong evidence that peanut butter is an effective weight loss tool when consumed in moderation. Keep reading to learn everything you need to know about eating peanut butter for weight loss.
How does peanut butter help in weight loss?
Peanut butter helps you lose weight in two ways: by controlling your appetite and by helping to control your blood sugar.
Peanut Butter Keeps You Full for Longer
Eating low-fat or sugar-free snacks is the first incentive for many of us trying to lose weight. Snacks like this can help if you’re trying to cut down on sugar or calories, but the reality is they’re not always filling.
Instead, eating nuts or peanut products before meals or as a snack appears to contribute to feelings of satiety, a review of the medical literature from 2008 showed.
This feeling of satiety can probably be attributed to the rich fats and proteins in walnuts and peanuts. Feeling full makes you eat less, resulting in more complete weight loss, according to the same review.
Peanut butter helps with your glycemic response
Certain foods, especially processed foods and starchy foods, raise your blood sugar. Unstable blood sugar is linked to obesity and diabetes but peanut butter, despite its natural sweetness and delicious texture, has a low glycemic index.
Eating peanut butter is a way to consume protein and fiber along with fat without sending your blood sugar into a tailspin.
A small 2018 studyTrusted Source showed that eating one serving (two tablespoons) of peanut butter with a meal stabilized the glycemic effect of a high-glycemic meal.
best peanut butter for weight loss
When buying peanut butter for weight loss, look at the label. Some brands of peanut butter contain lots of sugar, salt and preservatives.
Natural, organic peanut butter brands are best to choose if you’re looking to lose weight. Read nutrition labels to find the least sodium and added sugar you can find.
Be aware that some peanut butter brands advertise their product as “Peanut Butter Spread” instead of just “Peanut Butter,” which gives them license to add all kinds of other ingredients and sugar.
Crunchy peanut butter has more fiber and folate, which is essential for your health. Although choosing peanut butter creamer may offer more protein, choosing fiber over protein may have the same filling effect while encouraging good digestion.
Buy Natural Peanut Butter Online.
Peanut Butter for Weight Loss Remedy
You can incorporate peanut butter into your diet in many creative ways. You don’t need to stick to the standard PB&J. The key to eating peanut butter for weight loss is moderation: Aim for two or three servings of peanut butter a few times a week.
If you consume more than this, you run the risk of counteracting the benefits of the extremely high calorie peanut butter.
Dishes that serve peanuts include:
- Add two tablespoons of peanut butter to your morning smoothie, whether it’s a green smoothie or a berry smoothie.
- tossing peanuts in a salad
- Spread with peanut butter and honey on whole grains instead of butter
- They eat peanut butter soup style with onions, garlic and tomatoes
- making “DIY” fro-yo bars with store-bought frozen yogurt, vegetable peanuts, or peanut butter
- Add creamy peanut butter to your oatmeal or overnight oats
benefits of peanut butter
Peanut butter not only contributes to weight loss. There are other benefits to eating peanuts as a regular part of your diet.
- Peanut butter helps you recover after exercise. It’s high in protein, which you need to fuel recovery when you’re working hard in the gym.
- Peanut butter may reduce the risk of diabetes. Due to the low glycemic index of peanuts, eating peanuts regularly can help stabilize blood sugar and reduce the risk of diabetes.
- Peanut butter is rich in vitamins and minerals. Copper, folate, B vitamins and manganese are good ones in there.
- Peanut butter may reduce the risk of heart disease and other leading causes of death. As mentioned above, a large, multi-year study of dietary habits found that nut consumption was inversely associated with heart disease, cancer, and respiratory disease.
Food to take home
We’re still learning more about how peanut butter affects your body, but what we know so far is pretty clear: Peanut butter can be part of a healthy weight loss plan.
Remember, eating peanut butter alone will not help you lose weight. Burning more calories than you consume through mindful eating and exercise is a proven formula for weight loss.
But eating peanut butter once or twice a few times a week can give you the push you need to skip high-fat or high-sugar options in favor of healthier options.