Is Peanut Butter Good for Weight Loss?

Peanuts are rich in nutrient content. They are an excellent source of plant-based protein, fibre, and many key vitamins and minerals. Peanuts are calorie-rich food hence they are helpful when consumed in modern consideration. Peanut butter is the most popular protein-packed spread around the world. It is prepared by converting roasted peanuts into a thick paste. The final product contains a range of nutrients that may offer health-boosting benefits. 

Health benefits of peanut butter: 

Peanut butter offers many potential health benefits. Various studies have proved that eating peanuts every day could decrease the overall risk of death by up to 21% and reduce the occurrence of heart disease by 38%. However, peanuts are bulked with calories and, while they contain “good fats,” too much could always be a bad thing. Moderate its intake to avoid unwanted weight gain or health problems caused by excessive fat intake.  

1. Improved heart health

One of the key components of peanut butter is oleic acid. This component maintains good cholesterol, blood sugar, and blood pressure. Managing these levels in the body can lower the risk of heart disease. Peanut butter also contains omega-6. In addition, peanuts are a natural source of arginine, an amino acid that assists in preventing heart and vascular disease by promoting good blood vessel function.    

2. Reduced risk of Diabetes 

Oleic acid has also been shown to reduce the body’s insulin resistance, a condition that raises blood sugar levels and causes the occurrence of diabetes. Research shows that peanut butter’s omega-6 content may have this same effect as well.

3. Anti cancer properties

Peanuts are a great source of antioxidants like manganese, vitamin E, and B vitamins. These compounds act to prevent and repair cell damage in your body, and this effect can reduce your risk of chronic diseases like cancer. One of peanut butter’s most powerful antioxidants is coumaric acid — and research found that its activity is boosted by 22% if you roast peanuts before whipping them into a butter. It also contains resveratrol, an antioxidant that’s been shown to have anti-cancer effects and may lower the risk of obesity, heart disease, and cognitive decline.

4. Aids in weight management

The healthy fats in peanut butter are called monounsaturated and polyunsaturated fatty acids. These fats are associated with a lower risk of weight gain and obesity when consumed as part of a healthy diet. Foods high in healthy fats, proteins, and fibre — like peanut butter — also take longer for our bodies to digest, which can keep us feeling fuller for longer and reduce the risk of overeating.

Peanut Butter for Weight Loss

1. Peanut butter keeps you feeling full for longer

Eating low-fat or sugar-free snacks is the first impulse for most people who are trying to lose weight. These kinds of snacks might efficiently assist in cutting back on sugar or calorie consumption, but the reality is they aren’t always filling. Instead, eating tree nuts or peanut products prior to eating a meal or as a snack does contribute to a feeling of fullness. This feeling of fullness can probably be chalked up to the rich fats and protein in tree nuts and peanuts. Feeling full leads to eating less, and results in a more efficient weight loss overall, according to that same review.

2. Peanut butter assists in bettering the glycemic response

Certain foods, especially processed foods and starchy foods, cause a spike in blood sugar levels. Blood sugar that is unstable has been linked to obesity and diabetes. But peanut butter, despite its natural sweetness and delicious texture, has a low glycemic index. Eating peanut butter is a way of consuming fats as well as protein and fibre without sending your blood sugar levels into a tailspin. eating a serving (two tablespoons) of peanut butter with a meal stabilized the glycemic effect of a meal that was otherwise high on the glycemic index.

3. It contains healthy fats

Peanut butter is known to contain a high amount of healthy fat. It is considered one of the best ways to incorporate fat into the diet. Peanut butter neutralises the bad fat level in the body as well.

How to Incorporate Peanut Butter in your Diet for Weight Loss?

To reap the optimum benefits of peanut butter in a weight-loss plan, make sure to limit your daily intake to a single serving, or two tablespoons. It is advised to consume peanut butter shortly before a meal to temper hunger pangs. Adding peanut butter to a reduced-calorie meal to increase the dietary fiber and protein content could also do wonders.

For those having high blood pressure, consuming a low-salt brand or natural peanut butter with no added ingredients is recommended. On the other hand, if you prefer peanuts over peanut butter, limit yourself to a third of a cup per day. Opt for dry-roasted, unsalted peanuts which have no added fat. Also, check the ingredients of the peanut butter you are using. Do not choose one with added ingredients.

There are various delicious ways to consume peanut butter. They are:

1. Peanut butter and jelly sandwich
2. Adding peanut butter to a low-fat vanilla shake or smoothie.
3. Dipping apple slices or celery stalks into peanut butter.
4. Stirring peanut butter into a bowl of oatmeal or cream of wheat.

Risk & Considerations:

Peanuts contain proteins called arachin and conarachin. A lot of people are unfortunately severely allergic to these proteins. For those people, consuming peanuts could potentially cause a life-threatening allergic reaction. Because peanuts are high in calories, it is sensible to eat them in moderation as part of a balanced diet. Consuming too many calories could trigger weight gain. This is true regardless of whether the foods those calories come from are nutritious or not. Roasted, salted peanuts may be less healthful than raw peanuts due to the increased sodium content in them. That said, if people consume them in moderation, it can be enjoyed as a part of a healthful, balanced diet. 

For people allergic to peanuts, healthier alternatives are:

1. Almond butter
2. Macadamia Nut Butter
3. Walnut butter

Takeaway

Peanut butter can be part of a healthy weight-loss plan. It is worth noting that one won’t be able to lose weight by simply eating peanut butter. Burning more calories than you consume by eating mindfully and exercising is the proven formula for weight loss. But eating a serving or two of peanut butter a few times per week may just give you the incentive you need to turn down fatty or high-sugar foods in favour of healthier options. Moreover, for optimal health benefits of peanuts, choose raw peanuts with the skin on. Raw peanuts with their skin on are high in cell-defending antioxidants. As with most foods, the key to enjoying peanuts is eating them in moderation as part of a healthful, calorie-controlled diet.