NUTRITION

5 Vital Peanut Butter Benefits to Help You Lose Weight

Weight loss is one of the crucial benefits of peanut butter consumption

Eating peanuts for weight loss helps curb your hunger pangs and appetite

The best peanut butter for weight loss is the one that contains only peanuts

B
Bajaj Finserv Health
October 27th, 2021
5 mins read

Imagine a spoonful of peanut butter smeared on a multigrain toast. Sounds delish right? A versatile and tasty spread, there’s a lot of Peanut Butter Benefits. It can be had as both sweet or savory and is popular in most kitchens. But do you feel just a little guilty having it?

Since peanut butter is rich in fats and high in calories, you may be worried about gaining weight. However, when eaten in moderation, peanut butter can help in weight loss. How?

This heavy dose of protein can curb your hunger and keep you satiated. This is one of the main peanut butter benefits many of us are unaware of! Peanut butter is packed with essential vitamins, healthy fats, minerals, protein and fiber. When it comes to peanut butter nutrition, you’ll be surprised to know that 2 tbsp contains around 8g of protein. This also contributes to 188 calories. Other essential nutrients in this amount include the following:

  • Fats: 16g
  • Fiber: 3g
  • Carbohydrates: 7g

To understand peanut butter benefits better and how it can help you lose weight, read on.

Additional read: 5 Major Health Benefits of Eating Peanut Butter: Add It to your Diet Today!

Peanut butter for weight lossReduces Your Appetite

Amongst various benefits of peanut butter, this is one of the most important ones. When it comes to losing weight, it is vital that you control your appetite and avoid binge eating. By consuming peanut butter, your metabolism improves. This help in weight management. A study conducted on obese women revealed that consuming 3 tbsp of peanut butter for breakfast decreased appetite levels [1]. This clearly indicates its potential to provide better meal satisfaction.

Curbs Hunger Pangs by Keeping You Full

It is beneficial to eat peanuts for weight loss. As these are rich in protein, fiber and healthy fats, having them keeps a check on your weight. The same principle applies to peanut butter too. Peanut butter keeps you satiated by minimizing your hunger pangs. This is mainly due to its high protein content. Consuming adequate protein in your diet can preserve your muscle mass when you are trying to lose weight. If there is an excess loss of muscle mass, your metabolism tends to slow down. Eating peanut butter in right proportions can help you with proper weight management.

Using peanut butter for weight loss is ideal as it contains both polysaturated and monosaturated fatty acids. The presence of these fatty acids also helps in keeping you full for a long time. Other peanut butter health benefits are that it [2]:

  • Increases good cholesterol levels in your body
  • Minimizes your premenstrual symptoms as it contains vitamins E and K

Contains a Low Glycemic Index

Since peanut butter has low glycemic values, it does not cause an instant rise in your blood glucose levels. Despite the fact that it is naturally sweet, peanut butter is loaded with fats and protein that helps in preventing a blood sugar spike. In fact, a study even concluded that adding 2 tbsp of peanut butter in a meal that was high in glycemic index, stabilized blood sugar.

Health benefits of peanut butterRich in Calories

Though peanut butter is rich in calories, you can include it in your diet. Peanut butter is packed with the goodness of antioxidants, minerals, and other nutrients. Even though consuming 2 tbsp of peanut butter comes to 188 calories, you shouldn’t forget that your body is getting essential nutrients too. When compared to processed foods, you can definitely vouch for the fact that peanut butter provides more health benefits.

Helps You Manage Your Weight

There are studies revealing the fact that adding peanut butter in your diet does not increase your weight and therefore, helps in weight management [3]. As mentioned, this butter is rich in calories and fats. As the fat is unsaturated and fiber is made of complex carbs, your body gets the required nutrition. However, the best peanut butter for weight loss is one that does not contain any additional ingredients other than peanuts. Avoid those that contain added sugars and other preservatives.

Additional read: Intermittent Fasting for Weight Loss: What is it and How to Go About It?

Now that you are aware of the health benefits of peanut butter, be mindful when choosing the right one for yourself. This will help with weight loss. Also watch out for how much you eat! Whether you are using it as a dip with low-calorie foods or mixing it in your oatmeal, ensure that you don’t overeat. Remember, peanut butter alone cannot help you lose weight. What is required is a disciplined approach to eating and an active lifestyle. If you are struggling to lose weight, all you need to do is connect to top dieticians and health experts on Bajaj Finserv Health. Reach out to them via an online doctor consultation from the comfort of home. This way, you can lead a healthier life!

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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