When trying to lose weight, it’s a good idea to avoid sweets and processed foods. However, this is different from sweet and savoury peanut butter. Peanut butter can helps you lose weight.
Ingredients in peanut butter
Behind the delicious taste, peanut butter contains various nutrients for the body, such as good fats, protein, fibre, and several important vitamins and minerals.
About two tablespoons or 32 grams of peanut butter contains:
- Protein: 7.02 grams
- Magnesium: 57 mg
- Phosphorus: 107 mg
- Zinc: 0.85 mg
- Niacin: 4.21 mg
- Vitamin B-6: 0.17 grams
- Fibre: 3 grams
The fibre content in peanut butter can meet 10% of your daily fibre needs. Research published in the journal Nutrition shows that adequate fibre intake can affect a decrease in body mass index.
Nuts also contain unsaturated fats, which are good for heart health and cholesterol levels, so peanut butter benefits your diet.
However, there are several other things that you should pay attention to, such as the calorie content, saturated fat, and sodium found in peanut butter.
Therefore, consume peanut butter within reasonable limits, as much as one or two tablespoons per day.
Benefits of peanut butter for weight loss
Everyone needs to go on a diet. The real diet regulates eating patterns according to individual needs and conditions.
So, not only do people who are losing weight need a diet, but everyone must adopt a diet that suits their needs.
Well, for those of you who are in a program to lose weight, you must apply a different diet than most people. The principle of a weight loss diet is usually to reduce fatty, sweet and high-calorie foods.
Therefore, many people think peanut butter is a food one should avoid during a diet or weight loss program. Even though eating peanut butter in the right dose is beneficial for health, especially in helping lose weight.
1. Feel full longer
Peanut butter is great for weight loss because it is high in protein, fat and fibre, which can help keep your body full longer.
In a study on 15 obese women, adding three tablespoons of peanut butter to the breakfast menu while on a diet caused the stomach to feel fuller and discouraged from overeating.
You will lose weight faster if you feel full quickly and your appetite is more controlled.
2. Increase body metabolism
Another benefit of good peanut butter for weight loss is that it increases metabolic processes in the body.
Peanut butter contains high protein, so it is highly recommended for maintaining muscle mass in a weight loss program.
Muscles are needed to keep your body strong. Your body’s metabolism also has the potential to slow down if you lose too much muscle. A slowed metabolism makes it more difficult to lose weight.
By consuming protein-rich peanut butter your diet, you will lose weight faster than going on a diet without sufficient protein intake.
3. Good for the body’s glycemic response
Some foods, especially processed and starchy foods, have the potential to increase your blood sugar level.
Unstable blood sugar levels increase your risk of obesity and diabetes. Luckily, peanut butter is good for your diet because it has a low glycemic index.
One study showed that when you mix two tablespoons of peanut butter with a high glycemic index food, the peanut butter can help stabilize the glycemic index.
4. Maintain weight
Even though peanut butter is quite high in fat and calories, it turns out this food doesn’t significantly affect weight gain.
People who regularly eat peanut butter on a diet have lower body mass index numbers than people who avoid peanut butter while on a diet.