Peanut butter might not be the first thing that pops into your mind when you think of losing weight, but it’s true. Eating peanut butter every day can do wonders for your weight loss goals, along with loads of other health benefits. Read on to know the nutrition profile of peanut butter, is peanut butter healthy for weight loss, when and how much to eat, and how you can include more of it in your diet.Contents:
Peanut butter is loaded with protein, fiber, healthy fats, vitamins, minerals and other essential nutrients. It is rich in manganese, potassium, magnesium, phosphorus, vitamin E and B-complex vitamins.
The following is the nutritional information for 100 grams of low-sodium peanut butter.
What better way to start your day than having a peanut butter and jam sandwich for breakfast! Go a step further by substituting the jam with fruit slices, honey or a homemade compote.
Add a spoonful of peanut butter into your breakfast smoothies to make them more filling and also up your protein intake.
Peanut butter can add a great taste and creamy texture to your bowl of oatmeal. It can also keep you full until lunchtime.
Don’t like eating fruits? Try spreading some peanut butter on them. Combining fruits with peanut butter can be a great way to snack while ensuring you get essential nutrients, vitamins and minerals.
If you have a sweet tooth, it can be difficult to meet your weight loss goals while also resisting sweets. Try substituting a treat like ice cream with some homemade peanut butter and berry frozen yogurt.
Skip all the added ingredients and preservatives of the store-bought peanut butter by making some at home. Just blitz some roasted peanuts with a little bit of oil till you get the desired consistency. Add some jaggery, a spoon of honey or salt to taste.
Eating peanut butter for breakfast can help you stay full for longer. It also boosts your energy levels and stabilizes your blood sugar levels which can prevent mid-morning snacking and sugar cravings.
You can eat some peanut butter after your workout instead of drinking a sports drink or protein shake. Having a spoonful of peanut butter after exercise can prevent muscle loss. It also has fewer calories and added sugars compared to sports drinks.
Having a spoon of peanut butter instead of a dessert can help you cut down on your calorie intake while also satisfying your sugar cravings, owing to the natural sweetness of peanut butter.
Eating more than two tablespoons (25 to 30 grams) of peanut butter can be bad for your health. Store-bought peanut butters are loaded with added sugars, salt, fats, oils, etc., which can make you gain weight, increase your blood sugar and blood pressure levels, etc.
Peanut butter is also naturally high in fats and calories which can make you put on weight. It also has an unhealthy ratio of omega-6 fatty acids to omega-3 fatty acids (20:1), which is much higher than the ideal ratio of 1:1 to 4:1. This unbalanced intake of omega-3 and omega-6 fatty acids can cause inflammation which poses several health risks.
Peanut butter, when eaten in moderation, has several amazing health benefits like:
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