peanut butter benefits

Is Peanut Butter Good To Lose Weight — Understand How It Works

A lot of fitness enthusiasts are turning to peanut butter as a healthy and tasty way to make their diet more nutritious. It is also believed that peanut butter is great for weight management. However, the fact is that peanut butter contains a high amount of calories per serving. So, is peanut butter good to lose weight? How does it help? Let us find out. 

What Is Peanut Butter Made Of?

Peanut butter is made with roasted peanuts that are ground to make either creamy or crunchy butter. Creamy peanut butter is made by grinding the peanuts into a fine paste while the crunchy variety retains small chunks of the peanuts. 

No matter what variety you choose, peanut butter nutrition remains the same. This delicious butter is loaded with natural peanut proteins, fibre and omega-3 fatty acids. The newer varieties that are specifically formulated for fitness enthusiasts are also fortified with essential vitamins and minerals to help improve the results.  

How Peanut Butter Benefits Weight Loss Efforts

Assuming that peanut butter calories per serving would be very high, most people do not associate it with weight loss. However, peanut butter benefits weight loss significantly and to the surprise of many, peanut butter for weight loss is a common suggestion by most dieticians. So, let us understand, is peanut butter good to lose weight and how? 

  • Peanut Butter Keeps Your Feeling Fuller For Longer: This is one of the most important benefits of peanut butter for weight loss. The high fibre and protein content in peanut butter keeps you feeling fuller for longer. Normally, when you are on a low-calorie diet, you feel the impulse to eat foods that are rich in fat and sugar. Including peanut butter in between meals or along with your meals gives you the best peanut butter benefits for weight loss as it gives you that feeling of being full. This helps you control your food cravings and makes your weight loss plan a lot more efficient. 
  • It prevents your blood sugar from spiking: When you eat foods that are highly processed or rich in starch, your blood sugar spikes instantly. This is linked with health issues like diabetes and obesity. However, despite the natural sweetness of peanut butter, it has a very low glycemic index. But, how are peanuts good for weight loss? They give you a delicious source of protein, healthy fats and protein without causing high fluctuations in your blood sugar levels. Studies show that just eating one tablespoon of peanut butter can stabilize the glycemic index of an entire meal. 
  • It keeps your energy levels high: Most of the peanut butter calories come from clean sources like protein and fiber. This means that the calories derived from these sources are actually used up by the body for its metabolic functions. This helps you feel energized instantly. Additionally, the fibre content of peanut butter improves the digestion and assimilation of important nutrients. This helps boost your performance overall. 

Besides the many benefits of peanut butter for weight loss, here other advantages of including it in your diet: 

  • Despite offering 588 peanut butter calories per 100grams, this delicious spread contains 0% cholesterol and offers 27% fibre.
  • Each 100 gram serving of peanut butter contains 50% protein, thus making it a great aid for muscle recovery post a strenuous training regime. 
  • Peanuts are loaded with many vitamins and minerals including folates, copper and B vitamins that give you added health benefits. 
  • Among the many peanut butter benefits are the healthy fats present in it, which reduce the risk of heart diseases by maintaining healthy cholesterol levels in the body. 
  • The low glycemic index of peanut butter is also linked with stable blood sugar levels and a lower risk of diabetes. 
  • Peanut butter is the perfect addition to your pre-workout and post-work meals. The high-calorie content energises you before your workout while the high protein content helps your muscles get into recovery mode instantly after your workout. 

Choosing the Best Peanut Butter 

The above-mentioned benefits can only be experienced when you choose the right peanut butter for weight loss. There are several products in the market that are loaded with preservatives and unhealthy ingredients that are added with the sole purpose of improving the taste. 

The good news is that you can enjoy all the peanut butter benefits as well as great taste when you find the right product. Here are some tips to help you choose the right one: 

  • Avoid products with added sugar and salt: Most peanut butter brands add salt and sugar to improve the taste of the product. These are sources of empty calories that you should avoid when it comes to a weight loss diet. Salt can also cause bloating when consumed in higher quantities. Look for products that ensure zero added sugar. These products give you the natural sweetness of peanut butter which is just as delicious. 
  • Opt for products made with natural peanuts: To get maximum value for the peanut butter price you pay, look for products that are made with natural, real peanuts. There is a simple way to identify these products. If you see a thin layer of oil on the surface of your peanut butter container, then it means that the product is 100% natural and is the best peanut butter variety to pick from. While consuming this peanut butter, all you have to do is mix it in with the peanut butter. 

How to Use Peanut Butter 

Peanut butter is one of the most versatile products to include in your weight loss diet. You can mix it into your protein shakes and other beverages to add a beautiful texture to it and increase its nutritional value. 

The simplest option is to spread a dollop of peanut butter on multigrain bread to prepare a healthy breakfast. You can also add it to baked goodies to make them healthier and tastier. 

Peanut butter is, undoubtedly, a valuable addition to healthy eating. Not only is it healthy, it is also tasty. This makes it easier for you to follow a strict nutritional plan as you do not feel cravings for unhealthy foods. 
HealthKart brings to a wide range of peanut butter from leading sports nutrition brands. Get the best peanut butter price on premium products that are specifically formulated to help you stay on track with your fitness and weight loss goals.

What are the Benefits of Peanut Butter for Bodybuilders?

There’s no doubt that Peanut Butter is one of the most loved nut butters across the world. Made from ground dry and roasted peanuts, some brands include other added ingredients like – salt, sugar, oil to enhance the flavor profile.

These days there are various kinds of peanut butters available in the market, like crunchy (also called chunky) and creamy (also called as smooth), and flavored.
If you’re looking for a healthy butter option for breakfast, then peanut butter may be a good choice. It is loaded with nutrients and antioxidants. It is also a balanced source of energy and provides all three macronutrients – fats, proteins, and carbohydrates. With 25% protein, peanut butter is considered to be one of the best sources of plant protein.

peanut butter benefits

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What are the benefits of peanut butter for bodybuilders? 
Peanut butter is a good source of protein for athletes and bodybuilders. It also contains heart-healthy fats, and essential minerals to compensate for your daily requirement. If you’re a bodybuilder or athlete, you can include peanut butter recipes for breakfast, have it with fruit, or whole wheat toast, add it to smoothies as well. The high protein content in Peanut Butter will help in muscle building and repair, monounsaturated fats will keep your heart healthy, and fiber will aid digestion.

How much peanut butter to eat? 
The amount of peanut butter that you should eat depends upon your fitness goals, performance, and exercise routine. Experts suggest that a serving of 2 heaped tablespoons in a meal is a good amount.​

Easy Peanut Butter Recipes
Follow these healthy and easy peanut butter recipes to include a dose of thick creamy peanut butter in your daily diet

Peanut Butter Pancakes 

  • Ingredients –
    • ½ cup flour
    • 2 tbsp brown sugar
    • 1 tbsp baking soda
    • 2 tbsp peanut butter (melted in the microwave)
    • 1 egg
    • ¾ cup milk

Procedure –
Combine all the ingredients and blend until mixed well. Heat a skillet and brush a little oil. Pour batter into the skillet, and cook until bubbles begin to appear. Flip and cook the other side until golden brown.
Garnish with fresh fruits – banana, kiwi, strawberry, blueberries etc, honey or maple syrup and enjoy.

peanut butter recepies

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Overnight Chocolate Peanut Butter Oats 
This recipe is easy as all the prep is done at night, in the morning all you need to do is stir and eat.

  • Ingredients –
    • ½ cup rolled oats
    • 1 ½ tbsp chia seeds
    • ½  tsp cocoa powder
    • 1 cup almond milk/ soy milk
    • 1 tbsp peanut butter

Procedure –
Combine all the ingredients in a bowl, except peanut butter. Let them set in the refrigerator overnight. In the morning add a spoonful of peanut butter and mix well. Garnish it with banana or berries and enjoy a delicious breakfast!

peanut butter nutrition


No-Bake Oatmeal Peanut Butter Bites
For that sugar rush when you want to indulge in something, but the guilty needs to be healthy, these delicious and easy-to-make peanut butter bites are perfect for your evening coffee or as a mid-meal snack.

  • Ingredients –
    • 1 cup rolled oats
    • ¼ cup ground flaxseeds
    • ¼ cup chopped almonds
    • 2 tbsp chia seeds
    • A pinch of salt
    • 1/8 tsp cinnamon powder
    • 2 ½ tbsp peanut butter (melted in the microwave)
    • ¼ tsp vanilla extract
    • 1 ½ tbsp honey
    • 2 tbsp chocolate chips
    • ¼ cup ground peanuts/ almonds (to roll the balls)

Procedure –
Combine oats, almonds, flaxseeds, chia seeds, salt, and cinnamon powder in a large bowl. Add melted peanut butter (make sure to cool it slightly before adding), honey, vanilla extract, and mix well until everything is combined. Once the mixture is sticking together, add chocolate chips.
Roll the dough into small balls and then roll them into chopped peanuts/almonds. Store these in an air-tight container in the refrigerator. Enjoy chilled or at room temperature.

peanut butter calories

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How is it healthy?
Peanut butter is a nutrient-rich nut butter which is an excellent source of antioxidants and protein. Each serving provides 190 calories, 16g of fats, 3mg of vitamin E, 49 mg of bone-building magnesium, 208g of potassium, and 0.17mg of immunity-boosting vitamin B6. It also provides other essential minerals and vitamins –

  • Vitamin B3
  • Folate
  • Copper
  • Manganese
  • Phosphorus
  • Selenium
  • Zinc
  • Iron
  • Biotin

Research also shows that eating peanut butter in limited quantity regularly decreases the risk of heart diseases, diabetes, and other chronic diseases.

How to eat it as a snack? 
A lot of people favor eating peanut butter as a snack. You can simply eat a spoonful and relish the creamy taste.

  • Use it as a dip and eat it with fruits and veggies. Indeed a healthy snack and a great way to curb those sweet cravings. Apple, cucumber, celery, and carrot taste very well.
  • Spread it on whole-wheat toast, add sliced banana, pour some honey, sprinkle sunflower/ pumpkin/ chia seeds and your mid-morning snack is ready. You can also enjoy a simple peanut butter sandwich with milk or coffee
benefits of peanut butter

Benefits of Peanut Butter
Peanut butter is a favorite of many. It is not just tasty but also has various health benefits as well. Read the list of peanut butter benefits below –

  • Helps you lose weight: Peanut Butter for weight loss calorie-restricted diet works best. Nut butter is an integral part of this diet. Peanut butter is high in protein and fiber. The monounsaturated fat and high protein content of peanut butter make it highly satiating. You’ll feel fuller for longer and hunger pangs will also be reduced which will in turn help in weight loss.
  • May reduce the risk of diabetes: Eating peanut butter reduces the risk of diabetes. In a study published in the Journal of the American Medical Association, it was found that consuming 1 ounce of nut butter reduces your risk of diabetes by 30%.
  • May prevent gallstones: In a study, it was shown that individuals eating five or more servings of nut butter per week have 25% – 30% lower risk of getting gallstones.
  • Good for heart health: Peanut butter is rich in heart-healthy fats. It also is a good source of potassium, which lowers the risk of cardiovascular disease, high blood pressure, and stroke.
  • Rich in fiber: Fiber is essential for a healthy digestive system. Peanut butter has a high fiber content which helps to keep your bowel movement in check.
  • High nutritional value: It is rich in antioxidants, vitamin E, and magnesium to fortify your bones and muscles. Monounsaturated fats present in peanut butter are protective of brain health and functioning.
  • Fights stress and build up immunity: Experts say that consuming peanut butter regularly helps fight signs of stress. It contains beta-sitosterol, a plant sterol, which is used to balance with other hormones during high stress levels. Beta-sitosterol also helps improve immunity.

Although there are many benefits, excess of anything can cause adverse effects on your health. The same holds true for peanut butter as well. Make sure you choose high-quality organic peanut butter. Some of the best brands of peanut butter in India are – Healthkart Peanut Butter, Alpino Peanut Butter, and MB Peanut Butter. You can easily buy peanut butter online.