Peanut butter is a regular on the breakfast table in many households. It is loved by everyone for its creamy texture, nutty crunch, and versatility. It is packed with protein, healthy fats, carbohydrates, and micronutrients. However, when it comes to weight loss, there is often confusion—some people believe peanut butter is too high in calories and fats, while others argue that it helps keep them full and supports a healthy diet.
The question is—should you consume peanut butter when trying to lose weight? The answer lies in how and how much you consume it. We’ll show you the nutritional value of peanut butter, the different types of peanut butter available, and how to consume it when on a weight-loss diet.
Nutritional Value of Peanut Butter
Let’s see what your body receives when you feed it with peanut butter.
A 100-gram serving of Regular Peanut Butter contains:
- Calories: 630 kcal
- Protein: 26 g
- Fats: 50 g
- Carbohydrates: 19 g
- Fiber: 5 g
- Sugar: 10 g
- Cholesterol: 0 mg
These nutrients make peanut butter a good food choice for people of all ages.
Benefits of eating peanut butter during weight loss
Peanut butter is loaded with nutrients like protein, healthy fats, and fiber. We’ll see how it helps you in your weight loss journey.
1. Keeps you full for long
Peanut butter is rich in protein and fiber, which slows down digestion and keeps your stomach full for longer. When you feel satiated for long, you are less likely to indulge in unhealthy snacks, helping you maintain a calorie deficit diet for weight loss.
2. Supports muscle maintenance
During weight loss, retaining muscle mass is important. Protein helps in retaining muscle mass. The high content of protein in peanut butter helps in muscle repair and growth.
3. Provides sustained energy
The healthy fats and protein in peanut butter are slow to digest. The slow digestion provides a slow, steady release of energy, keeping you energised throughout the day without causing spikes in blood sugar levels.
4. Boosts Metabolism
During weight loss, it is important to burn more calories than you eat. Peanut butter takes more time to digest, leading to more energy consumption in digestion and helping you increase your calorie-burning capacity.
5. Satisfies Sweet Cravings
Peanut butter is a healthy alternative to sugary sweets. When you crave something sweet, you can eat peanut butter with fruits or just a spoonful of peanut butter. Peanut butter’s sweet and salty flavour will satisfy your craving, resulting in lower sugar intake.
How much peanut butter to eat in a day
It is ideal to eat 1-2 tablespoons, or about 32 g of peanut butter, in a day. 32 g of peanut butter contains 200 calories, which is enough to keep you full.
While peanut butter is full of protein, healthy fats, and fiber, it has a lot of calories. When you’re on a weight-loss diet, it is important to consume fewer calories than you burn. Peanut butter helps in satiating hunger and keeps you full for longer while giving you a dose of protein and healthy fats to maintain your weight loss journey.
How to eat peanut butter during weight loss
Now that we have explored the nutritional value, ideal serving size, and numerous benefits of peanut butter, let’s see the ways you can eat peanut butter.
1. Peanut Butter itself
Eat a spoonful of peanut butter whenever you feel hungry. It is a quick and healthy snacking option in itself. You need to choose the right peanut butter, as most of them come with added sugars and hydrogenated oils, which will derail your weight loss journey.
You can try Natural Peanut Butter from Beanut, which has no added sugar, oils, and stabilisers.
2. Use in Salads
When making salads, you can add peanut butter to the salad dressings or just spread it on top of your salad to add a dose of protein to your salad.
3. Mix in Smoothies
Add a dollop of peanut butter to your smoothie to add a dash of protein and peanut flavour. Peanut butter goes well with bananas, berries, and apples.
4. Pair with fruits
Spread peanut butter on fruit slices, and your healthy and nutritious dessert is ready in minutes. Peanut butter can be paired with:
- Apples
- Bananas
- Berries
- Pears
- Grapes
-
Cherries
5. Use as an alternative to dips
Peanut butter can be used instead of fatty and heavy dips. You can choose from creamy and crunchy variations of peanut butter according to your taste.
6. Use as a spread
Peanut butter can be used instead of butter or unhealthy spreads on toast. Fruits and seeds can be added to add some crunch. It is ideal to use whole-grain bread to cut down on refined flour.
So, should you eat peanut butter during weight loss?
Yes, peanut butter can be part of a weight loss plan if consumed in moderation, but it’s important to keep a few things in mind. It’s nutrient-dense, meaning it’s high in calories and fats, but those fats are mostly healthy unsaturated fats, which can help satisfy you and provide essential nutrients. Overall, peanut butter can be a healthy, filling snack when eaten in moderation as part of a balanced diet, but if you overconsume it, it could contribute to excess calorie intake, which may hinder weight loss.
Choosing the right peanut butter is crucial when trying to lose weight. Most of the peanut butter jars that are available in the market include stabilisers, hydrogenated oils, and added sugar, which are unhealthy. The best option is the one that has a lower amount of sugar and salt, and no stabilisers and hydrogenated oils.