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    Is Peanut Butter Good for Weight Loss?

    Is Peanut Butter Good for Weight Loss?

    Clean Eatz
    5 minute read

    Is Peanut Butter Good for Weight Loss? Losing Weight the Delicious Way

    This might come as a shock to you, especially with all the content we see from fitness influencers and common advice for decades, but achieving your health and fitness goals does not have to be a hard and challenging road with lots of pain and suffering. And you not only can but should enjoy the process so it becomes something sustainable. 

    Read that paragraph again and let it sink in. It is better to have a nutrition plan that includes nutritious foods you enjoy so it becomes sustainable and creates long-term permanent results.

    So let’s dive today into a piece of food we all love, provided you’re not allergic to nuts, and would not want to quit when on a weight loss journey, and see if it will actually help us achieve those goals in a more sustainable and enjoyable way. Here’s what the research says.


    The nutritional content of a regular portion of peanut butter, two tablespoons (about 32g) of smooth, unsalted, natural peanut butter is 190 calories, 9.0g protein, 16.0g of fat (oleic, linoleic, and palmitic acid), 6.0g of carbohydrates, and 2.0g fiber, and 2.0g sugar. So as you can see the main macro you would get from it is fatty so be mindful of your portions.

    Peanut butter is also an excellent source of manganese, niacin, folate, magnesium, phosphorus, and vitamin E.

    There are even some studies that suggest that peanuts and peanut butter can have various health benefits like lowering the risk of type 2 diabetes, helping reduce bad cholesterol (LDL) and increasing good cholesterol (HDL), and reducing the risk of cardiovascular disease.


    There are a few ways in which peanut butter can help you on your weight journey

    It will help keep you full for longer: due to the content rich in fats and protein in tree nuts and peanuts they can help you manage hunger levels better during the day and thus lead to lower overall daily calorie consumption

    It can help regulate the amount of food you eat: Intake of 35 g of peanuts prior to two main meals per day, in the context of an energy-restricted diet, resulted in weight loss comparable to a traditional low-fat weight loss diet without preloads. Greater systolic blood pressure reductions were observed with peanut intake, which may lower cardiovascular disease risk

    It can help improve your glycemic response: One study showed that including a serving of peanut butter (2 spoons) in a meal can help stabilize the glycemic response, which is the effect that food or meal has on blood glucose levels after consumption. This helps you feel fuller for longer and avoid energy crashing.

    It will make adherence to healthy habits easier: nuts may be included in the diet, in moderation, to enhance palatability and nutrient quality without posing a threat to weight gain. This way maintaining a healthy weight can be enjoyable and not become a drag.

    You will enjoy all of these benefits provided that you’re mindful about how much you consume and maintain a healthy calorie balance that ensures weight loss or maintaining a healthy weight and engage in other healthy habits like regular physical activity, stress management, and proper sleep.


    Here are a few specific tips to choose your peanut butter and make sure it is working for you and not against you:

    The first and obvious one: be careful if you are not sure if you are allergic to peanuts or not, always check with your doctor who might be able to prescribe an allergy test, just to be on the safe side. And since you’re there get a check-up on your fat levels in the blood and any other disease that might need special attention before going for the peanut crunch.

    Make sure you get peanut butter without added salt or other ingredients: Always go for natural peanut butter that doesn't include other oils, sugars, or salt that might increase sodium intake.

    Be mindful of portion sizes: If you’re one to eat peanut butter straight from the jar every now and then, you’re definitely not alone. But be mindful that it is very easy to eat too much peanut butter, and due to its high-fat content, it can very quickly add a lot of calories to our day without us realizing it and lead to unwanted weight gain. A regular portion of peanut butter is two spoons or about 32 grams.

    Try not to add heavy caloric toppings: it is really common to have toast with peanut butter and then add something else on top like chocolate or jam. These can have a lot of added sugar which can again lead to weight gain and other health issues. Some other options to get your peanut butter can be adding some chopped fruit on top instead of jam, adding it to your protein shakes or smoothies, or finding some nice recipes to make your own protein bars or add it to your cooking.

    So there you have it. You can still enjoy some of your favorite foods and make them work for your health and fitness goals by being mindful of how much you consume them and making better choices around them, ensuring a sustainable and enjoyable journey to better health. This will not only ensure that you achieve your goals but that those goals last.

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