Fiber and protein in peanut butter reduce appetite, while minerals and other compounds boost the metabolism, helping the body burn belly fat.
A tbsp of peanut butter a day is good for weight loss
Peanut butter is good for weight loss and health, despite its high calorie content. It has a superior nutritional value! A tablespoon has about 95 calories! Peanut butter has almost 600 calories per 100g.
It reduces appetite!
Peanuts and peanut butter help us lose weight, as it regulates appetite and reduces cravings for fattening foods. They might help us consume fewer calories in a day! They have a huge satiating effect, as they’re pretty rich in protein and fiber. These macros, along with water, make us feel full for many hours![1]
Peanuts have between 8.5 and 9.5 grams of fiber per 100g, depending on the variety. A handful provides up to 2.7 grams of fiber. This amount is almost 8% of the Daily Value.
There are two main types of fiber: soluble and insoluble fiber. Peanuts contain both. However, the fiber in peanuts is mainly insoluble. They have lower amounts of soluble fiber.[2]
Insoluble fiber doesn’t dissolve in the water. It absorbs water, making the stool softer. So, it helps defecation. On the other hand, soluble fiber dissolves in water, turning into a gel. It slows down digestion, it’s filling and supports weight loss.
Fiber in other Peanut products
Just a tbsp of peanut butter provides 1 gram of fiber, which is 3% DV.
Moreover, many sweets with peanut butter have decent amounts of fiber. For instance, cookies and crackers filled with peanut butter have between 1.7 and 2.8 grams of fiber per 100g. Peanut flour has 15.8 grams of fiber per 100g. For comparison, whole wheat flour has between 10 and 13 grams of fiber per 100g.
On the contrary, peanut oil contains no fiber. In fact, all vegetable oils lack fiber!
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.
Low Glycemic Index
Peanuts and peanut butter have an almost zero glycemic load. It means that they don’t increase blood glucose levels. Magnesium, resveratrol, copper, manganese, and vitamin B6 in peanuts keep blood sugar levels low. These compounds play a key role in glucose metabolism and improve insulin sensitivity.[3]
According to studies, peanut butter consumption is beneficial for lowering the risk of type 2 diabetes. However, overeating leads to obesity, which significantly increases the risk of developing diabetes.[4]
Fats in peanut butter are good for weight loss!
Additionally, peanut butter is particularly rich in monounsaturated fatty acids:
- 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.[5]
Moreover, according to recent data, modest monounsaturated fatty acid intake from plant-based sources may contribute to the prevention of high blood pressure.[6]
Moreover, monounsaturated fatty acids are good for weight loss, as they help burn more body fat for energy, reduce cravings, increase insulin sensitivity, and maintain a healthy body weight.[7,8]
Peanuts have a superior nutritional value!
Above all, peanuts and peanut butter are high in nutrients, which are important for weight loss and good health.
Niacin & tryptophan
First, peanut butter is a good source of niacin. 1 tbsp contains about 13% of the Daily Value! 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 for fattening food.
Magnesium
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.[9]
Peanuts are excellent sources of boron and arginine as well. These compounds also promote testosterone synthesis.
Moreover, boron is vital for your bones. It improves magnesium absorption and regulates calcium metabolism! Actually, magnesium, copper and manganese in peanuts are involved in the mineralization of bones.
Also, magnesium is beneficial for reducing high cortisol levels. Cortisol is known as the stress hormone. High cortisol levels have been linked to anxiety and depression. High cortisol may increase the risk of diabetes, obesity, high blood pressure, and cardiovascular disease! Anxiety and stress may cause obesity.
Calcium
A handful of peanuts provides up to 30 mg of calcium or 3% DV. Peanuts have between 60 and 110 mg of calcium per 100g. A tbsp of peanut butter provides up to 0.8% DV.
Calcium is the most abundant mineral in the body! It’s necessary for strong bones and teeth. Furthermore, calcium is involved in muscle movement and flexibility, blood vessel contraction and dilation, blood clotting, nerve transmission, and hormonal secretion. Getting enough calcium may lower the risk of developing cardiovascular disease, hypertension, stroke, atherosclerosis, osteoporosis, and certain cancers.[10]
Folate
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. Also, it’s involved 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.[11]
Copper
Also, peanut butter is a great source of copper. Just a tbsp provides the 9% of the DV! Adequate amounts of copper are crucial for weight loss, as they affect lipid, glucose, and cholesterol metabolism.
Manganese
Peanut butter is also a great dietary source of manganese. A tbsp of peanut butter contains about 12% DV. Manganese is involved in amino acid, cholesterol, glucose, and carbohydrate metabolism! A diet poor in manganese may affect the mood.
Resveratrol
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![12,13,14]
Vitamin B6
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.
Additionally, this chemical can significantly decrease high blood pressure. Consuming foods rich in GABA may be a pretty safe way to prevent and control hypertension without any adverse effects.[15]
Methionine
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 that burns belly fat. 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.
Zinc
Zinc is necessary for almost every aspect of our health. It acts as a cofactor in more than 100 enzymes. It’s a key compound for the natural synthesis of testosterone, increased endurance and muscle growth. Zinc deficiency has a huge effect on the immune system. Also, it can cause hair loss, depression, infertility, or decreased libido!
Peanuts are good sources of zinc, containing about 4.4 mg of zinc per 100g.
Peanut butter is also an excellent source of zinc with 3.06 mg of zinc per 100g. A tbsp of peanut butter provides about 0.85 mg of zinc or almost 8% of the Daily Value.
How much peanut butter a day for weight loss?
We should be extra cautious with portion sizes If we want to lose weight. We should consume only 1 tbsp of peanut butter a day. Only athletes, active people and people with normal body weight could consume more.
Can Peanut Butter make me Gain Weight?
Moreover, many peanut butter brands contain added sugar and salt. Avoid them. Extra salt makes you fat, as it increases cravings and makes you feel bloated.
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 dangerous for our health and also, make us gain weight. Avoid any peanut butter with hydrogenated vegetable oils.[16,17]
How to eat Peanut Butter for Weight Loss?
Moreover, you should avoid eating foods high in fat, such as peanut butter, with sugar or refined carbs. This combination can make you gain weight. The body metabolizes sugar for energy, while it stores most fat from food as body fat.
Common peanut butter and jelly sandwiches with white bread are bad for losing weight! Only snacks with whole-grain bread and sugar-free jams and jellies support weight loss. Prefer consuming healthy jams, like blueberry jam, with no added sugar.
However, when consumed between meals, a PB&J sandwich, as part of a well-balanced diet, supports weight loss!
What’s the Best Time to eat Peanut Butter for Weight Loss?
As peanuts and peanut butter have a high satiating effect, the best time to eat a small serving is before a high-calorie meal. Peanut butter will keep you full, reducing total energy intake. Also, minerals, amino acids, and other compounds in peanut butter can really boost the metabolism, helping burn belly fat.
Therefore, you could eat a PB&J sandwich as a healthy snack between meals. Also, you could eat a PB&J sandwich:
- before bed, as it supports a good night’s sleep!
- after exercise. It’s the ideal post-workout meal.
What’s the healthiest Peanut Butter?
As a rule of thumb, you should consume whole, plant-based, unprocessed foods to maintain a healthy body weight. Processed foods may contain extra salt, sugar, trans fat, or preservatives!
As a rule of thumb, whole peanuts are more nutritious than peanut butter. For instance, a serving of whole peanuts has more calcium than most commercial peanut butter.
You should prefer peanut butter containing only peanuts. Avoid peanut butter with added sugar, salt, or any vegetable oil.
Which is the best spread for Weight Loss?
Peanut butter as all nut spreads are healthy foods that support weight loss when consumed in small amounts as part of a balanced, energy-restricted diet. However, the healthiest spread is tahini, which is an old traditional sesame spread.
Tahini is a common ingredient in many Mediterranean dishes, especially across countries bordering the Eastern Mediterranean Sea. It’s used in hummus, baba ghanoush, sauces, dips, and even some desserts. It has been used in Mediterranean cuisine for centuries.
Fiber
Almond butter and tahini have a higher fiber content than peanut butter.
Peanuts have a relatively medium fiber content as compared to other nuts. Almonds have the highest fiber content among favorite nuts. Chestnuts, pistachios, pecans, and hazelnuts have slightly more fiber per 100g than peanuts. Other common nuts have less fiber than peanuts.
| fiber (g) per 100g | fiber (g) per handful | % DV | |
| almonds | 12.5 | 3.5 | 10% |
| chestnuts | 11.7 | 3.3 | 9% |
| pistachios | 10.6 | 3 | 9% |
| pecans | 9.6 | 2.7 | 8% |
| hazelnuts | 9.4 | 2.7 | 8% |
| peanuts | 8.5 | 2.4 | 7% |
| macadamia nuts | 8 | 2.3 | 7% |
| Brazil nuts | 7.5 | 2.1 | 6% |
| walnuts | 7.1 | 2 | 6% |
| pine nuts | 3.7 | 1 | 3% |
| cashews | 3 | 0.9 | 3% |
Do peanuts have more calcium than other common nuts?
Peanuts have a relatively low calcium content as compared to other favorite nuts. Almonds are the richest nuts in calcium.
| calcium (mg) per 100g | calcium (mg) per 1 oz | |
| almonds | 269 | 76 |
| Brazil nuts | 160 | 45 |
| hazelnuts | 123 | 35 |
| pistachios | 105 | 30 |
| walnuts | 98 | 28 |
| peanuts | 89 | 25 |
| pecans | 70 | 20 |
| macadamia nuts | 70 | 20 |
| chestnuts | 67 | 19 |
| cashews | 45 | 13 |
| pine nuts | 16 | 5 |
