Although 1 tbsp of peanut butter has almost 100 calories, it can help you lose weight. It keeps you full and regulates cravings, due to its high content of fiber, protein, and monounsaturated fatty acids. Also, peanut butter promotes weight loss because it’s packed with dozens of compounds which burn fat!
How many calories does peanut butter have?
Certainly, peanut butter is rich in calories. Just a tbsp has about 95 calories! 100g contain almost 600 calories.
Can peanut butter make you gain weight?
As peanut butter is high in calories, it certainly can make you gain weight. Hence, we should be extra careful not to overeat it. If you want to lose weight, you should limit to 1 tbsp of peanut butter a day. Only athletes and people with a healthy body weight could consume more.
Moreover, peanut butter brands may contain added sugar and salt. Avoid them. Extra salt makes you fat, as it increases cravings and makes you feel bloated.
Moreover, you should avoid eating foods high in fat, such as peanut butter, along with sugar or refined carbs. This combination can make you gain weight instead. The body uses sugar for energy, storing most fat from food as body fat. Hence, peanut butter and jelly sandwiches are pretty much a disaster for losing weight!
Most noteworthy, many peanut butter brands contain trans fats. Trans fats give peanut butter a desirable texture. Otherwise, peanut butter gets oily at room temperature. But, trans fats are pretty dangerous for our health and also, make us fat. Avoid any peanut butter with hydrogenated vegetable as well.[1,2]
Peanut butter decreases appetite!
We lose weight only when we consume fewer calories than we burn! Peanut butter helps us lose weight, as it regulates appetite and reduces cravings. It helps us consume fewer calories in a day!
Peanut butter has a huge satiating effect, as it’s pretty rich in protein and fiber. These macros, along with water, make us feel full for longer! Just a tbsp of peanut butter provides almost 4g of protein and 1g of fiber![3,4]
For a higher satiating effect, you better consume peanut butter with whole wheat bread. Whole wheat bread contains much more fiber and protein than white bread.
Also, you could add a tbsp to your favorite banana smoothie.
Fats in peanut butter enhance weight loss!
Additionally, peanut butter is particularly rich in monounsaturated fatty acids. In fact, 53% of fats are monounsaturated, 30% are polyunsaturated, and only 17% are saturated fatty acids!
According to the American Heart Association, if consumed in moderation, monounsaturated fats can reduce LDL-cholesterol levels, and reduce the risk of heart disease and stroke.
Peanuts promote weight loss, due to their superior nutritional value!
Above all, peanuts and peanut butter are high in nutrients, which are important for weight loss and good health.
First, peanut butter is a good source of niacin. 1 tbsp contains about 13% of the recommended daily intake! Niacin promotes weight loss, as it’s involved in the metabolism of carbs, fats, and proteins. It helps the body obtain energy from the food.
Moreover, peanuts are rich in the amino acid tryptophan, which can be converted into niacin. Additionally, tryptophan is involved in the synthesis of serotonin. Serotonin is a brain chemical that prevents cravings.
Furthermore, peanut butter is rich in magnesium, which is necessary for weight loss. It regulates glucose metabolism, builds muscle mass, prevents water retention, and it’s vital for the synthesis of testosterone! Normal testosterone levels are important for decreased fat mass, and improved insulin sensitivity. Obese people tend to have lower testosterone levels.
Moreover, peanuts and peanut butter are excellent dietary sources of folate. Eating foods rich in folate (or folic acid) is beneficial for weight loss, as it plays a key role in protein and lipid metabolism, and in the synthesis of many hormones, such as serotonin. Low folate intake has been linked to weight gain, higher Body Mass Index (BMI), and waist circumference.
Also, peanut butter is a great source of copper. Just a tbsp provides the 9% of the daily recommended intake! Adequate amounts of copper are crucial for weight loss, as it affects lipid, glucose and cholesterol metabolism.
Peanut butter is also a good source of manganese. Manganese is involved in amino acid, cholesterol, glucose, and carbohydrate metabolism!
Moreover, peanuts, grapes, berries, and red wine are the only dietary sources of resveratrol. Resveratrol is a polyphenol which plays a key role in weight loss. It helps decrease Body Mass Index (BMI), fat mass, and waist circumference. Additionally, resveratrol significantly increases lean body mass and energy expenditure![10,11,12]
Also, peanuts are pretty rich in vitamin B6, which is necessary for maintaining a healthy body weight. It’s involved in protein, carb, and fat metabolism, as long as in the synthesis of GABA. GABA reduces appetite, and increases Human Growth Hormone levels, improving body composition. The body synthesizes GABA. Also, it’s naturally present in certain foods.
Last, but not least, peanuts contain high amounts of methionine. The body needs this amino acid to synthesize carnitine. Carnitine is also an amino acid which acts as a fat burner! It burns more body fat for energy during exercise, preserving the precious muscle glycogen. In fact, carnitine is a popular supplement among athletes, and people who want to lose weight.
What’s the best time of the day to eat peanut butter to lose weight?
As peanuts and peanut butter have a high satiating effect, the best time to eat a small portion is before a meal. Peanut butter will keep you full, helping consume fewer calories in total. After all, caloric deficit is key for weight loss.
Whole peanuts or peanut butter for losing weight?
As a rule of thumb, you should consume whole, plant-based, unprocessed foods to maintain a healthy body weight and be healthy. Processed foods may contain extra salt, sugar, trans fat, or preservatives! As a rule of thumb, whole peanuts are more nutritious. For instance, a serving of whole peanuts has more calcium than most commercial peanut butters.
So, you should eat peanut butter, as long as it contains no other ingredient than peanuts!