As most would know peanut butter is an excellent source of protein and nutrition but some actually decide not to include them in their weight-loss diet plan.
While peanut butter has many health benefits, many dieters avoid it because of the increase of calories and fat in someone’s diet, as well as the sweeteners added to some brands.
However, besides the negatives, research has shown that snacking on peanut butter can be an effective way to control hunger without weight gain and a must in a bodybuilding routine.
Benefits of peanut butter
Consuming peanuts as a regular part of your diet has benefits.
It makes you feel fuller for longer by causing satiation and by curbing your appetite, peanut butter may help maintain a healthy weight and reduce the risk of obesity.
Even though peanut butter is calorie-dense, Protein is also an essential for repairing and building muscles.
Potassium found in peanut butter also plays a key role in muscle health and recovery, and the good news is that peanut butter has just the right amount.
Bodybuilding requires a strict and healthy diet to support intense weightlifting and strength gains. While peanut butter is high in sugar, it contains healthy fats and protein that help meet a bodybuilder’s nutritional needs and has several important benefits for a bodybuilder when eaten in moderation.
Peanut butter may also reduce your risk of diabetes. Because of the low glycemic score of peanuts, consuming peanuts regularly can help keep blood sugar stable and lower your diabetes risk.
Adding it to your diet
Many people eat peanut butter at breakfast, on toast or in smoothies and it is also great as a snack.
Recipe ideas that feature a serving’s worth of peanuts include:
- Stir peanut butter into a bowl of oatmeal.
- Add peanut butter to a sandwich for lunch with crushed whole raspberries.
- Dip apple slices or celery stalks into peanut butter.
- Replace croutons in your salad with peanuts.
- Make your own trail mix with dried fruit.
- Spread peanut butter onto rice cakes.
- Have peanut butter on toast for breakfast with bananas
- A tablespoon of peanut butter into fat-free yogurt.
- Add peanut butter to a low-fat vanilla shake or smoothie.
Some people will have peanut butter to tone down their hunger, whilst others will add peanut butter to a meal to increase their protein content or with foods that contain little or no fat.
Moderation is key
Although it contains all the good fats and has many powerful vitamins, fibre and protein but to get the full benefits of peanut butter in a weight-loss plan, is to limit your daily intake to a single serving, or two tablespoons a few times per week.
A 32 gram (g) portion (2 tbsp) of peanut butter contains 190 calories and 16 g of fat, which is 21% of a person’s recommended daily value of fat.(Source)
If you consume more than that, you run the risk of countering the benefits of peanut butter with an extremely high calorie count.
Of course, too much of any food will cause you to gain weight, so moderate your portion sizes.
Food for thought
If you have high blood pressure, find a low-salt brand or a natural peanut butter with no added ingredients.
When compared to store-bought peanut butter, natural peanut butter is smoother and mixes well in smoothies.
On the other hand, if you prefer peanuts over peanut butter, limit yourself to a third of a cup per day. Dry-roasted, unsalted peanuts are best as they have no added fat.
If a person has an allergy to peanuts, they should avoid peanut butter and try alternatives like nut or seed butters. Pumpkin seeds or sunflower seeds on granola bars and seeded bread makes a great replacement for nuts.
There are countless ways to eat peanut butter for weight loss. Just remember to control your portion sizes so that you can enjoy peanuts and keep your diet on track.