Is Peanut Butter Good For Weight Loss?

Is Peanut Butter Good For Weight Loss?

Staff Writer
4 minute read

Is Peanut Butter Good For Weight Loss?

Who doesn’t enjoy a shameful tablespoon of peanut butter every now and then? As you might already know, like many delicious foods, peanut butter is quite high in calories. A single tablespoon of peanut butter contains about 100 kcal. 

This might make you think that peanut butter is a no-go on a weight loss diet but it isn’t that simple. Keep reading to learn more about peanut butter nutrition and how it fits on a weight loss diet. 

Is Peanut Butter Good For Weight Loss? 

In short, yes, peanut butter is good for weight loss. Even though it is true that to lose weight, you must eat less calories than you burn, it isn’t always the goal to eat as few calories as possible. 

Some foods, such as peanut butter and others like avocado and nuts, can fit into a weight loss diet despite being high-calorie foods. This is because the benefits of their rich nutrient profiles outweigh their calorie intake. 

Furthermore, it is highly unlikely to gain weight from whole foods. This is because they are very filling making it difficult for you to overindulge when you eat them. The fullness you get from these foods also protects from overindulging in other less nutritious foods between meals. 

Health benefits of Peanut Butter 

  • Source of protein. Since it is made with protein-rich nuts, peanut butter is a good source of protein which is essential for the growth, maintenance, and repair of muscles. Building more muscle mass might increase your weight in the short but in the long term, it will help you burn more fat at rest by increasing your Basal Metabolic Rate. 

  • Source of healthy fat. The fate present in peanut butter is known as unsaturated fat which has been found to have many health benefits particularly for the heart and arteries. 

  • Helps with blood sugar control. The fat and protein in peanut butter make it ideal for those looking to prevent blood sugar spikes after meals. This is especially helpful for sweet dishes which contain sugar. By adding slow-digesting peanut butter to a sweet recipe, you can prevent blood glucose spikes as sugar will be released slowly after digestion. This is why healthy store bought treats tend to use peanut butter in their recipes. 

  • Contains a variety of micronutrients. While peanut butter is famous for its unique macronutrient composition, it is also loaded with vitamins and minerals such as copper, manganese, B vitamins, and folate. 

How to Eat Peanut Butter for Weight Loss

Fortunately, peanut butter works in many dishes since it goes with both savory and sweet dishes. Below are some ways you can incorporate peanut butter into your diet if you are trying to lose weight:

  • Salad dressings especially for Asian inspired dishes

  • Energy bites 

  • Smoothies 

  • Milkshakes 

  • Popsicles 


Is it OK to eat peanut butter during weight loss?

Yes, it is OK to eat peanut butter during weight loss as long as you eat it with moderation. Even though peanut butter is high in calories, it is a very nutritious food that may even be supportive of weight loss if eaten strategically. 

Is peanut butter good for losing belly fat?

Yes, peanut butter, if eaten alongside a weight loss diet can be good for losing belly fat. Remember, that you lose belly fat by losing fat all over your body.  

How much peanut butter can I eat a day? 

You should try to eat no more than two tablespoons of teaspoons of peanut butter in a day. If you eat peanut butter everyday, you may want to limit yourself to one tablespoon especially if you are on a weight loss journey. Of course, everyone has moments of weakness and it’s okay to indulge every once in a while. However, keep your goals in mind even on days when you give in to indulgence.  

What happens if I eat peanut butter everyday?

If you eat peanut butter in moderation everyday, you can still have a healthy diet. However, if you eat too much peanut butter, you may put on weight since it is very high in calories. 

What type of peanut butter burns fat?

Any type of peanut butter is fine to eat in moderation on a weight loss journey. However, no type of peanut butter directly burns fat. When choosing peanut butter try to pick one that is 100% peanuts. Avoid peanut butter that contains other ingredients that don’t support health like palm oil, sugar, and salt. 

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