Peanut butter is a type of nut butter derived from grinding peanuts. In its purest form, peanut butter contains a single ingredient – peanuts! The spread is luscious and creamy can be enjoyed on hot toasts, slices of bread, crackers, etc. It can be used to make tasty and healthy sandwiches.
Peanut butter is typically made from dry roasted peanuts and can also have salt and sweeteners added to it which improves the texture and taste of the butter. In addition to being delicious, peanut butter also has notable nutritional value. People often wonder if peanut butter is beneficial for weight loss as it has a high level of calories as well.
Peanut butter is commonly used for weight loss and it can be a part of your diet plan as the peanut butter benefits list is huge. This detailed guide will give you an insight into the benefits of peanut butter for weight loss.
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Studies Related To Benefits Of Peanut Butter For Weight Loss
A group of researchers did a study in 2010 and claimed that consuming tree nuts and peanuts can reduce the glycemic response in the body, which means the changes in the blood sugar level after eating are reduced and at the same time all the dietary fiber are provided to the body which makes you feel full for a long time. Since you feel full for a long time, you don’t get cravings to eat and as a result, you lose weight.
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Want to buy the best peanut butter in the market? We curated and listed the best peanut butter brands that you can definitely give a try.
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Nutritional values of peanut butter (per 100 g)
| Energy | 588 kcal |
| Carbohydrates | 20 g |
| Fat | 50 g |
| Protein | 25 g |
| Water | 1.8 g |
| Alcohol (Ethanol) | 0 g |
| Caffeine | 0 mg |
5 Amazing Health Benefits of Peanut Butter
Peanut Butter has a number of nutritional benefits that may cater to your interest before deciding.
1. Wealthy in Antioxidants
Like most genuine nourishments, nutty spread contains something other than the essential nutrients and minerals. It additionally contains a lot of other naturally dynamic supplements, which can have some medical advantages.
2. Lower in Carbohydrate
The pure nutty spread contains just 20% carbs, making it reasonable for a low-carb diet. It additionally causes an exceptionally low ascent in glucose and is an ideal choice for individuals with type 2 diabetes. These advantages have been mostly ascribed to oleic corrosive, one of the principal fats in peanuts.
3. Improved with sound fats
Despite their fatty substance, eating moderate unadulterated nutty spread or whole peanuts is completely fine on a weight reduction diet. Half of the fat in nutty spread comprises oleic corrosive, a solid sort of monounsaturated fat, likewise found in high olive oil sums. Nutty spread additionally contains some linoleic corrosive, a fundamental omega-6 unsaturated fat, found plentiful in most vegetable oils.
4. Comes as a wellspring of Aflatoxins
Even though the nutty spread is very nutritious, it might contain substances that can be hurtful. Peanuts develop underground, where they will, in general, be colonized by an omnipresent shape called Aspergillus. This form is a wellspring of exceptionally cancer-causing aflatoxins.
5. Plentiful in Vitamins and Minerals
There are different nutrients and minerals in Peanut Butter. It is likewise high in biotin and contains good nutrients like B5, iron, potassium, zinc, and selenium.
How Peanut Butter Helps In Weight Loss
Peanut butter helps you in weight loss in 2 methods, it helps you in controlling your appetite and by managing your blood sugar levels.
Peanut spread is amazing and is stacked with calories and fat substances. It is a phenomenal wellspring of protein that adds to powerful weight reduction. It is additionally stacked with fiber and an assortment of basic nutrients and minerals.
1. Better Digestion
It can advance the sentiment of totality and result in fat misfortune and might likewise decrease your hunger and assist you with devouring restricted calories. This will assist you in getting more fit. You may likewise encounter better digestion with the utilization of nutty spread.
It incorporates significant levels of monounsaturated fats, similar to those found in nuts, which may assist individuals with getting thinner and furthermore forestall coronary illness and other medical issues.
Peanut butter not only helps you in losing weight but also helps in maintaining it. Some experts say it is because of the way it is metabolized. But, there is no proven evidence that peanut butter specifically aids in the maintenance of lost weight.
2. Keeps You Fuller
Peanut spread keeps you fuller, for more.
Eating low fat or sans sugar snacks is the main motivation for a significant number of us who are attempting to get thinner. Those sorts of tidbits may help in case you are attempting to scale back sugar or calorie utilization, yet actually, they aren’t continually filling.
In order to lose weight, people turn to low-fat snacks or snacks that are sugar-free. Such snacks reduce the sugar consumption from your food but they don’t make you feel full and you tend to feel hungry again within a short span of time. People often believe that since there is fat in peanut butter, it is not good for weight loss. But these fats, when consumed in controlled portions, ensure that you don’t feel hungry too often.
Peanut butter helps you to feel full and you don’t feel hungry soon, which is proved in a review. This feeling that you are full is due to the presence of rich fats and proteins in peanut butter.
3. Aids Your Glycemic Reaction
Certain nourishments particularly handled food sources and bland nourishments cause a spike in your glucose. Glucose that is precarious has been connected to heftiness and diabetes. In any case, nutty spread, in spite of its common pleasantness and flavorful surface, has a low glycemic list. Eating nutty spread is a method of burning fats just as protein and fiber without sending your glucose levels into a spiral.
It is a known fact that unstable blood sugar level leads to obesity and diabetes. Peanut butter makes blood sugar levels stable in the body. It was revealed in a small study that even if you eat 2 tbsp of peanut butter, that also stabilizes the blood sugar levels.
Part control is the key here – You can eat peanut spread in plunges and smoothies, or spread it on saltines or over popcorn to give it a curve for utilization. It contains just 20% carbs which makes it appropriate for a low-carb diet.
How To Select The Best Peanut Butter For Weight Loss?
There are a few things that you must keep in mind before buying the best peanut butter and these tips will help you in selecting the right peanut butter for your weight loss plan.
1. Should Contain Less Sugar
Before buying peanut butter for your weight loss diet plan, do check the label of the bottle of peanut butter. If there are lots of sugar, salt and preservatives added in that peanut butter, it will not be useful for weight loss.
2. Has Low Sodium Levels
You must buy peanut butter for weight loss which has the lowest levels of sodium and sugar. Natural peanut butter, which is made without preservatives and oil, is the ideal option if you want to include peanut butter in your weight loss plan.
3. Should Not be Thick Spread
Always buy the peanut butter which is not as thick ‘spread’, as manufacturers tend to add lots of other ingredients to get that kind of texture and consistency.
4. Is Crunchy
Peanut butter which is crunchy has more folate and fiber as compared to creamy peanut butter.
Still, if you are not sure which peanut butter to buy, you can make it at home on your own.
We tasted, tested and reviewed over a dozen different types of peanut butter brands to tell you the tastiest and healthiest brands out there. Read our complete review, with buying recommendations here:
Peanut Butter Recipes For Weight Loss
The major concern is how much peanut butter you should consume in order to make it work for weight loss. You must restrict to 2-3 servings or 2 tbsp of peanut butter some times per week. Following are some recipes that you can use to add peanut butter to your diet plan:
- Mix peanut butter with oatmeal.
- Make a frozen yogurt bar by topping the yogurt with peanut butter and freezing it.
- Mix peanut butter in your soup as well.
- Instead of butter on toast, apply peanut butter and honey on the toast.
- Use peanut butter as a dressing for your salads.
- Add 2 spoons of peanut butter to your smoothies.
- Spread peanut butter on rice cakes or crackers.
- Use peanut butter as a topping with popcorn.
- Eat as apple slices dipped in peanut butter.
- Mix peanut butter with dried fruits.
- Top your ice cream with peanut butter.
- Mix peanut butter in the batter for low-calorie desserts.
- Add peanut butter as a sauce for home-made pizzas and flatbreads.
Want to try some more ways to have this delicious spread made with peanuts.
Frequently Asked Questions
We have answered a few FAQs about how consuming an adequate amount of peanut butter can help you in weight loss.
1. Is peanut butter good for weight loss?
Unlike other buttery spreads, peanut butter is rich in vitamins and minerals. It improves digestion and keeps you fuller for a long time. As it is loaded with protein, good fats and antioxidants; it accelerates the weight loss process.
2. How to consume peanut butter for weight loss?
Portion control is key while consuming peanut butter for weight loss. The daily intake should be around 1 to 2 tablespoons of peanut butter.
Consult a physician in case of any allergy or if you have any ailments.
3. Which peanut butter is best for weight loss?
At Mishry, we tried and tasted multiple brands to come out with the best brands of peanut butter. (You can see the review of which peanut butter brand stands out among others and also what were the reviewing parameters.)
While selecting the peanut butter brands for weight loss, make sure you go through the ingredient list and get the most natural one. Avoid the ones which have added sugar or any sweeteners. Also, avoid ones that contain unhealthy oils as their main ingredients.
Final Words
In conclusion, the myth that peanut butter makes you gain weight is wrong. Peanut butter aids in weight loss, and can be a healthy addition to your diet for all its benefits, including weight loss.