If you are trying to lose weight, then we bet peanut butter is the last thing on your mind. A generous lathering of sweet and salty peanut butter on a piece of toasted bread might sound like heaven. However, it may leave you with a feeling of guilt about the inches that’ll pile up around your stomach. But fret not! Research suggests that consuming peanut butter might actually help you shed those extra kilos.
A study conducted by the Department of Nutritional Sciences of The Pennsylvania State University found that people who consumed peanuts and peanut products did not see any increase in their BMI (body mass index).
Similarly, another study, published in The American Journal of Clinical Nutrition, found that incorporating nuts into your diet may help weight control.
But, how does peanut butter help in weight loss?
Peanut butter not only helps control appetite but also suppresses blood sugar. A study published in The Journal of Nutrition, found that eating peanut products prior to eating a meal contributes to a feeling of fullness thus reducing consumption of food. This feeling of fullness results in more efficient weight loss.
A Department of Nutrition and Health, Federal University of Viçosa in Brazil, also found that those research volunteers who had about three tablespoons of peanut butter felt fuller for longer and had less desire to eat.
Of course, the fact that peanut butter contains a high percentage of protein, which is thought to aid weight loss, helps too.
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Not all peanut butters are the same though
If you’re thinking of including peanut butter in your diet for the sake of weight loss, then you need to ensure that the brand you buy does not contain added sugar, salt, and preservatives.
Preservatives often contain food additives or chemicals, which can have a harmful effect on health. A Harvard Health study found that preservatives may contain phthalates that increases the risk of obesity and cardiovascular disease.
Also keep in mind that buying a sweetened version might be counterproductive as all the goodness of the peanuts might not give you the weight loss you had in mind thanks to the added sugar.
How much is enough when it comes to peanut butter and weight loss?
Portion control is key here. You can peanut butter in dips and smoothies, or spread it on crackers or over popcorn to give it a twist for consumption. Peanut butter contains only 20% carbs which makes it suitable for a low-carb diet.
Now that you know, relish peanut butter to the fullest and lose weight the tasty way.