Peanut Butter: Is It Good For Weight Loss?
Peanut butter is a popular pantry staple worldwide and is often seen as a ‘healthier’ option in comparison to other fats like butter or margarine. But how does it fare when it comes to weight loss? We break it down and explore how peanut butter can fit into a healthy, balanced diet.
Using a standard 2 tablespoon serving, peanut butter contains around 190 calories—roughly the same as 2 tablespoons each of butter and olive oil, more than 3 slices of bacon, and more than a whole egg. Depending on the product, it may be low in saturated fat, but a portion of its calories are from fats.
Benefits & Downsides
- Benefits: Peanut butter does contain some beneficial nutrients such as Vitamin E, folate, magnesium, zinc, and dietary fiber, depending on the brand. Most types are shelf stable and provide a good source of protein.
- Downsides: There is a risk of excessive sodium, as some brands contain added salt. Nutritional content can also vary with type and brand—for example natural peanut butter has very little sugar or salt, while commercial products may contain added sugar, fat, and emulsifying agents.
How MYFITAPE Can Help
At MYFITAPE, we offer tailored weight loss meal plans and personalised coaching services to help you reach your health goals. Our nutrition plans are developed by qualified dietitians and take individual needs into account. With MYFITAPE, you can:
- Track your nutrition and calories easily
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Q: How many calories are in peanut butter?
A: A 2 tablespoon serving contains roughly 190 calories. Select a brand with little-to-no added salt or sugar for optimal nutritional value.
Q: Can I eat peanut butter for breakfast?
A: Peanut butter can be a great way to add protein and healthy fats to your breakfast. Avoid added sugars, syrups, and other unhealthy sweeteners.
Q: How many times a day should I eat peanut butter?
A: Peanut butter can be a healthy snack or addition to meals, but keep in mind the calorie and fat content. Monitor your intake as part of your overall daily caloric intake.
How do peanuts compare nutritionally to other nut butters?Peanuts are relatively high in calories and fat, but they are packed with many essential nutrients. They contain more protein than most other nut butter varieties, with 7 grams of protein per 2 tablespoons. Peanuts are also an excellent source of vitamins and minerals, including niacin, folate, and magnesium. Additionally, they contain more beneficial monounsaturated fats than other nut butters. Peanuts also have more dietary fiber than other nut butters, which helps to improve digestion and support healthy gut bacteria. Peanuts contain more folate than any other nut butter, which is important for reducing the risk of birth defects and supporting mental health. Peanuts are also high in antioxidants, which can help protect cells from damage and reduce the risk of certain diseases.
Does peanut butter have any adverse effects on weight loss?Yes, eating peanut butter can have a negative effect on weight loss if consumed in large quantities. Peanut butter is high in calories and fat, which can make it difficult to lose weight if it is consumed too frequently. Additionally, many peanut butter products contain added sugars or salts, which can further increase calorie intake and hinder weight loss efforts. To maximize the benefits of peanut butter, it is important to portion out small servings and consume it in combination with other healthy foods like fruits and vegetables.
How much peanut butter should be consumed to aid in weight loss?Peanut butter can be a great aid in weight loss when consumed in moderation; it is a source of healthy fats and protein. Generally, it is recommended to consume around two tablespoons of peanut butter per day for weight loss. This about the amount contained in a single servig of most snack-sizes peanut butter packs. Spread over toast or celery sticks make for a great snack. Just be sure to watch your calories and beware of added sugars in some brands.
What is the nutritional profile of peanut butter?Peanut butter contains a wide variety of essential nutrients, including protein, healthy fats, vitamins and minerals. A 2-tablespoon (32-gram) serving of peanut butter provides (1):
•Protein: 7.7 grams
•Carbs: 8 grams
•Fiber: 1.9 grams
•Total fat: 16.2 grams
•Saturated fat: 3 grams
•Monounsaturated fat: 8.2 grams
•Polyunsaturated fat: 4.7 grams
•Vitamin E: 2% of the RDI
•Vitamin B3 (Niacin): 14% of the RDI
•Vitamin B6: 10% of the RDI
•Magnesium: 10% of the RDI
•Phosphorus: 8% of the RDI
•Zinc: 5% of the RDI
•Copper: 11% of the RDI
•Manganese: 34% of the RDI