Is Peanut Butter Good for Weight Loss? Unique Benefits & More

Are you on a weight loss journey and searching for delicious yet nutritious foods to support your goals?

Are you on a weight loss journey and love peanut butter but scared to relish it because of its high-fat content?

In this blog, we will reveal the truth and bust this dilemma – peanut butter good during weight loss: yes or no?

There have been so many misconceptions about peanut butter being labelled as a forbidden treat for those seeking to lose weight. Let’s understand the potential benefits of peanut butter for weight loss and the science behind it.

Peanut butter is packed with nutrients and is vital in providing satiety, preventing muscle loss and supporting a balanced diet. 

What is peanut butter?

Peanut butter is made by grinding roasted peanuts into a fine paste. Peanut butter is free from added sugar or additives in its natural form. Instead, it is a good source of dietary fibre, plant-based protein, and healthy fats.

Peanut butter is often a part of weight gain diets owing to its high calories and fat content. But this buttery goodness can also be a part of a weight loss diet. One can enjoy the weight loss benefits of peanut butter when consumed in moderation.

Peanut butter is healthy and versatile to consume.

Nutritional values of peanut butter

Source: Freepik

One Tablespoon of peanut butter, approximately 15 grams, provide

1. Calories: 100 kcal
2. Protein: 5 grams
3. Carbohydrates: 3 grams
4. Fat: 8 grams
5. Dietary Fibre: 1 gram

Additionally, peanut butter is rich in antioxidants, vitamins, and minerals like biotin, niacin, folate, magnesium, manganese, phosphorus, and potassium. 

Peanut butter health benefits

Let’s explore some of the health benefits of peanut butter.

Weight Loss

Even though peanut butter has a high-calorie content, one can include it in a weight-loss diet. Its high protein and dietary fibre benefits weight watchers, providing satiety and fullness for a longer duration and preventing food cravings.

Boost Heart Health

If you are wondering how peanut butter can be healthy despite having such high-fat content, let me help you understand the reason behind this because it is a fact.

Peanut butter has a high-fat content that majorly comes from unsaturated fat, around 80%, and less from saturated fat. These unsaturated fatty acids are healthy and promote a healthy blood cholesterol profile.

Also, saturated fat doesn’t necessarily mean the food harms our health. For example, tofu, ghee, and wheat germ have saturated fat but are healthy.

Peanut butter does not have cholesterol and trans fats; hence does not pose any threat to our heart functioning when enjoyed in moderation.

A recent study ¹ reviewed the effect of peanut consumption on cardiovascular risk factors. The subjects consumed 25 grams of roasted peanuts with skin or two tablespoons of peanut butter or peanut oil for six months daily. At the end of the study, improved body weight with better triglyceride levels was observed. 

Peanuts are nutritious and packed with bioactive components, including selenium, arginine, α-tocopherol, monounsaturated fatty acids (MUFA), polyphenols, and phytosterols, which have a protective effect against cardiovascular disease.

Source: Freepik

Manage Blood Sugar Levels

If you are a pre-diabetic or diabetic and worried about the effect of peanut butter on blood glucose levels, do not be apprehensive.  

People can easily take peanut butter with diabetes. Peanuts have a low Glycemic Index (GI) and are naturally free from added sugar.

Studies have observed that two tablespoons (30 grams) of peanut butter can potentially prevent blood sugar spikes and improve the overall glycemic response ². 

Another study ³ conducted in 2002 concluded that high nut and peanut butter intake is directly associated with reduced type 2 diabetes risk. Peanuts’ range of vitamins, minerals, fibre, and antioxidants helps improve insulin sensitivity.

Preserve Muscle Mass

This superfood is an incredible plant-based protein source for bodybuilding. 

Some athletes avoid it claiming it’s too fattening, but that’s not a valid reason. We need protein for muscle protein synthesis, and peanut butter can be a great option in addition to other protein-dense foods like milk, cottage cheese, soybean, and beans.

Peanut butter can boost the protein content and nutritional value; for example, one can add it to shakes, smoothies, or as a spread in sandwiches.

Additionally, peanut butter is rich in folate, which we need for skeletal muscle development. It has magnesium, without which our muscles can not contract and function properly. Similarly, it has zinc that supports the proper functioning of growth hormones.

What role does peanut butter play in weight loss?

Peanut butter supports weight loss by providing fullness and controlling appetite.

Keeping those mid-meal cravings at bay is the most challenging part while following a weight-loss diet. Experts suggest avoiding sugar-loaded foods and beverages and replacing them with a protein-rich healthy snack. 

Peanut butter is the ideal choice when you need a protein-rich power-packed food. Protein and dietary fibre in peanut butter make us feel full with fewer calories, decreasing overall calorie intake. In addition, it also helps stabilize blood sugar levels and improve insulin response. 

Is peanut butter effective?

Source: Freepik

Yes, peanut butter can effectively support weight loss goals. 

A study conducted in 2002 found that including peanuts or peanut butter may be more effective for weight management and cardiovascular health ⁴.

Another study examined the effect of a peanut-rich weight loss diet on weight. Researchers observed that 35 grams of peanuts in a calorie-restricted diet resulted in weight loss comparable to a traditional low-fat weight-loss diet ⁵. 

Though peanut butter is good for weight loss, not choosing the correct one can sabotage your efforts. Some peanut butter contains a lot of added sugar and preservatives. It is advisable to opt for peanut butter with no added sugar, no trans fats, and no preservatives so you do not go wrong on your weight loss journey.

People experiencing high blood pressure must avoid peanut butter with added salt and high sodium content. Whether creamy or crunchy, your priority should always be the unsweetened one. But if you enjoy peanut butter with a hint of sweetness, go for ones with natural sweeteners like dates, honey, or jaggery.

Conclusion

To sum up, you have seen that peanut butter can actually be a valuable asset in achieving your weight loss goals. With evidence-based information, you can now strategically incorporate peanut butter into your diet. Opt for natural peanut butter without added sugars or hydrogenated oils, and be careful of portion sizes to manage calorie intake. 

References

1. Parilli-Moser, I., Hurtado-Barroso, S., Guasch-Ferré, M., & Lamuela-Raventós, R. M. (2022). Effect of Peanut Consumption on Cardiovascular Risk Factors: A Randomized Clinical Trial and Meta-Analysis. Frontiers in Nutrition, 9[↩]
2. Lilly, L. N., Heiss, C. J., Maragoudakis, S. F., Braden, K. L., & Smith, S. E. (2018). The Effect of Added Peanut Butter on the Glycemic Response to a High–Glycemic Index Meal: A Pilot Study. Journal of the American College of Nutrition, 38(4), 351–357[↩]
3. Jiang, R. (2002). Nut and Peanut Butter Consumption and Risk of Type 2 Diabetes in Women. JAMA, 288(20), 2554[↩]
4. Higgs, J. (2005). The potential role of peanuts in the prevention of obesity. Nutrition & Food Science, 35(5), 353–358[↩]
5. Petersen, K. S., Murphy, J., Whitbread, J., Clifton, P. M., & Keogh, J. B. (2022). The Effect of a Peanut-Enriched Weight Loss Diet Compared to a Low-Fat Weight Loss Diet on Body Weight, Blood Pressure, and Glycemic Control: A Randomized Controlled Trial. Nutrients, 14(14), 2986[↩]