Peanut butter isn't just a tasty treat, it's a nutritional powerhouse that can help with both your well-being and weight management. If you are among that large group of peanut lovers trying to shed a few kilos then there’s good news for you.
In this article, we will explore how peanut butter impacts on weight management.
Peanut Butter and Weight Loss Management:
Peanuts, whether eaten raw, roasted, or as peanut butter, are rich in fibre, vitamins, and minerals, and contain no cholesterol. As an excellent source of protein, they make for a filling and pocket-friendly snack. Yes, you can include peanut butter in your weight loss journey but moderation & quantity is the key.
Research indicates that the protein in peanuts boosts metabolism due to its high thermic effect. Additionally, the fibre content aids digestion. (Source)
Unlike some low-fat or sugar-free snacks, peanut butter snacks are not only satisfying but also contribute to a sense of fullness, making them a healthier and more filling option for weight loss.
Let’s see the nutritive value and benefits of peanut butter for weight loss.
Nutritional Value of Peanut Butter:
Peanut butter is rich in nutrients, brimming with healthy fats, protein, fiber, and essential vitamins and minerals. These elements contribute to a wholesome diet and support weight loss goals.
Just a 2-tablespoon (32-gram) serving of peanut butter packs a punch of these essential nutrients.
- Calories: 188
- Carbs: 7 gms
- Protein: 8 gms
- Fibre : 3 gms
- Total Fat: 16 gms
- Saturated Fat: 3 gms
- Manganese: 29% of the RDI(Recommended Daily Intake)
- Magnesium: 13% of the RDI
- Phosphorus: 10% of the RDI
- Vitamin E: 10% of the RDI
- Vitamin B3: 22% of the RDI
- Vitamin B6: 7% of the RDI
- Vitamin B9: 7% of the RDI
Most of the calories in peanut butter come from unsaturated fats, which research suggests can lower cholesterol and reduce the risk of heart disease when swapped for saturated fats. (Source)
Additionally, a single serving of peanut butter gives you about 10% of the fibre you need daily. Eating more fibre is linked to a lower body mass index (BMI) and other health benefits. (Source)
Benefits of Peanut Butter for Weight Loss:
Let's now explore specific benefits of peanut butter that could help you on your weight loss journey:
1. Protein Helps Fullness and Fat Loss:
Peanut butter's unique combination of healthy fats and protein helps suppress appetite by creating a sensation of fullness that lasts longer. This can reduce overall calorie intake, supporting weight loss efforts by promoting portion control and minimising snacking between meals.
According to research, eating enough protein can make you feel more full and potentially reduce your desire to eat. Thus, this could promote weight loss. (Source)
A diet low in calories but high in protein, like peanut butter, may promote fat reduction more than a diet of the same amount of calories with insufficient protein. (Source 1, Source 2)
2. Metabolism Boost:
Niacin, a B vitamin found in peanuts, plays an important role in metabolic processes. A well-functioning metabolism is essential for effective nutrient breakdown, aiding in the utilisation of fats, proteins, and carbohydrates. Peanut butter can help you lose weight more successfully by promoting metabolic processes.
3. Nutrient-Rich Support:
Beyond its calorie content, peanut butter provides a spectrum of essential nutrients, including magnesium, phosphorus, niacin, and vitamin E. Including peanut butter into your weight loss plan ensures you receive vital vitamins and minerals even on a calorie-restricted diet, supporting overall well-being.
4. Sustainable Energy Release:
Peanut butter is a great source of both healthy fats and protein, which together provide a sustained release of energy that helps you stay active and energized throughout the day. This sustained release of energy can be particularly helpful if you're trying to lose weight, as it can increase the effectiveness of your weight loss efforts overall.
[ Also Read: Top 10 Protein Shakes for Healthy Weight Gain ]
How to Eat Peanut Butter for Weight Loss?
1. Portion Control:
Peanut butter, rich in calories, should be consumed in moderation for effective weight management. Limiting your daily intake to two tablespoons (32 grams) and pairing it with suitable exercise enhances your weight loss journey.
2. Choose Wisely:
It's best to choose peanut butter that is made only from natural ingredients, without any added sugars or hydrogenated oils. This will ensure that you get a healthier option with no unnecessary additives.
3. Pair with Healthy Foods:
Combine peanut butter with whole-grain bread, fruits, or vegetables to enhance the nutritional profile of your meals. This not only adds variety to your diet but also increases the feeling of fullness.
4. Mindful Snacking:
You may include peanut butter in your diet in a variety of ways.
- Add peanut butter to your smoothie or protein shake.
- Include it with your salad, or have it with fruits like apple slices or celery.
- Spread it over your breakfast sandwich.
- Add the peanut butter to your bowl of muesli.
- Eat it with Greek yogurt.
- Use it in your recipes for low-calorie recipes.
Eating peanut butter and peanuts may reduce appetite by making you feel fuller, according to some research. Additionally, eating foods high in protein, like peanut butter, may reduce appetite and maintain muscle mass while losing weight.
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