That said, some studies link intake of peanuts and tree nuts to greater meal satisfaction and enhanced metabolism in a way that supports weight control 5. The high protein content of peanut butter is thought to help curb appetite. Research indicates that consuming adequate protein can increase feelings of fullness, potentially reducing your urge to continue eating.
In turn, this could promote weight loss 6. Eating enough protein is also important for preserving muscle mass during weight loss efforts, as muscle is important for maintaining your strength. Your metabolism will slow down if you lose too much muscle, making continued weight loss more difficult. Including protein-rich foods, such as peanut butter, in a reduced-calorie diet may boost fat loss more than the same diet without sufficient protein 7 , 8.
Some research suggests that eating peanut butter and peanuts may suppress appetite by increasing fullness. In fact, most available research indicates that diets rich in peanuts and tree nuts support weight maintenance more effectively than those that eliminate them 9 , The precise reasons why peanuts aid weight maintenance are unclear.
Because the calories from nuts may not be fully absorbed, they may not lead to a calorie surplus that would otherwise cause weight gain Ultimately, more research is needed to better understand the role of peanuts and peanut butter in weight management. However, the current evidence suggests that eating these foods may help you maintain a healthy body weight. Research suggests that people who consume peanuts and peanut butter have lower BMIs and are more successful at maintaining weight than those who avoid these foods.
Peanut butter does pack a calorie punch, providing close to calories per 2-tablespoon gram serving. When you consume more calories than you burn, weight gain can occur. This is why calorie control is one of the mainstays of almost every weight loss diet. However, you should consider more than calories alone when deciding which foods to include in your diet. Peanut butter also provides protein, fiber, vitamins , minerals and antioxidants — all of which promote good health.
If you start eating a lot of peanut butter without accounting for the extra calories, you may hinder your weight loss efforts. As with any other food, moderation is key. Ultimately, your diet should be tailored to your preferences and nutritional needs.
Peanut butter is high in calories and could lead to excess calorie intake if not consumed in moderation. However, it is still a high-quality food that provides numerous nutrients.
It's beloved by everyone from preschoolers to parents, hikers to bikers, and late-night snackers to breakfast lovers. All for the simple fact that it's delicious! And versatile! And easy to store in your pantry! But, there's a long-standing debate about whether or not peanut butter is actually healthy for you. Well, it's time to settle it once and for all. The short answer: peanut butter can absolutely be healthy. But peanut butter brands vary greatly, so knowing for sure whether or not your nutty spread of choice is healthy requires peeking at the ingredient list.
Better yet, just peruse our list of best and worst peanut butters —we've done the work for you! At its healthiest, peanut butter is a one- or two-ingredient spread. That second ingredient being salt. At its least healthy, it contains additional oils which displace healthy fats and lower the amount of protein per serving , sugar when you're eating peanut butter with jelly, this is just unnecessary , and unnecessary additives like mono- and diglycerides.
Case in point: One two-tablespoon serving of plain peanut butter from Smucker's contains calories, 16 grams of fat, 7 grams of carbohydrates, 3 grams of fiber, 2 grams of sugar, and 8 grams of protein. On the other hand, that same serving size of white chocolate flavored peanut butter —that's made with added sugar and oil—contains calories, 13 grams of fat, 12 grams of carbs, 2 grams of fiber, 7 grams of sugar, and only 6 grams of protein.
So the addition of extra ingredients lowers fiber and protein levels while increasing sugar. After spooning through an entire tub of peanut butter just us? But if you have more self-restraint—or buy fancy, label-free, churn-it-yourself butter at your local health shop—here's what's in two tablespoons of peanut butter with salt :.
Right away, the fat content probably jumps out at you. For just two tablespoons of the stuff, that's quite a bit. However, some commercial brands contain hydrogenated oils that stabilize the peanut butter and prevent the natural oils from separating and rising to the top. Unlike monounsaturated and polyunsaturated fats, hydrogenated oil does affect blood lipids level, causing "bad" LDL cholesterol to rise and "good" HDL cholesterol to fall. At 7 grams per serving, you can easily boost your daily intake if you are vegetarian or are simply not getting enough protein in your diet.
Peanut butter is nutrient-dense and can help you meet your reference daily intake RDI of vitamins and minerals. It is packed with important B-complex vitamins as well as essential minerals and antioxidants. Here is how 32 grams of peanut butter contribute to the RDI of key nutrients:. Unlike tree nuts, peanuts and peanut butter offer nothing in the way of vitamin A or C. Beyond its nutritional value, peanut butter contains compounds that can potentially promote weight loss and reduce the risk of heart disease.
Peanut butter is believed to aid in weight loss by promoting satiation the sensation of feeling full soon after eating because of its protein and fat content. By curbing your appetite, peanut butter may help maintain a healthy weight and reduce the risk of obesity. Whether peanut butter can actually help you shed pounds is less certain. An eight-year study from Harvard University evaluated the medical histories of over 50, women and found that a higher consumption of nuts corresponded to a lower incidence of weight gain and obesity when compared to women who never ate nuts.
While peanut butter may help curb your appetite, it's important to watch your portions. Evidence that peanuts or peanut butter can reduce the risk of heart disease is largely mixed. For its part, the FDA acceded that eating 1. Some scientists disagree. A review of studies from France suggested that an antioxidant in peanuts, known as resveratrol , can reduce cardiovascular inflammation and relax blood vessels, increasing circulation and lowering blood pressure.
It is also known to decrease in LDL oxidation, which contributes to the development of atherosclerosis hardening of the arteries and coronary artery disease. These anti-atherosclerotic properties may have a cardioprotective effect if used as part of a low-fat diet with routine exercise.
Natural peanut butter is made from peanuts and peanuts alone. Because it doesn't contain any stabilizers, the natural oils can separate from the solids and need to be stirred back in before eating. It also means that natural peanut butter should be kept in the refrigerator since the oils can spoil and turn rancid in left at room temperature for too long.
The average shelf life of natural peanut butter is two to four months if left in the pantry and three to six months if refrigerated. By contrast, regular storebought peanut butter can be stored in the pantry or refrigerator for up to one year.
To soften natural peanut butter, remove from the refrigerator 30 to 60 minutes before use. Both natural peanut butter and organic peanut butter contain peanuts and nothing else. Organic peanut butter has to be certified , meaning that the peanuts have to be produced without the use of chemical fertilizers, pesticides, or other artificial agents. To gain certification, the product must meet the standards set by the U.
Sight is usually the best way to tell if peanut butter has gone bad. If it has become darker, harder, or drier, it is best to toss it. You should also smell the peanut butter. If it has lost its buttery aroma or smells off, it is better to throw it out regardless of its use-by date. Never eat peanut butter with any signs of discoloration or mold.
One type of mold common to peanut butter, called aflatoxin, is classified as a carcinogen. Animal studies have shown that long-term exposure to aflatoxin can increase the risk of liver cancer and other types of cancer. As a quick snack, peanut butter can be eaten on its own or spread on a celery stick, banana, or cracker.
It is also tasty swirled into vanilla yogurt or blended into a smoothie or protein shake. If you are a peanut butter lover, here are some recipes you should definitely try:. If you love peanut butter but don't like the number of calories, you can use a peanut butter protein powder like PBFit.
Both regular and chocolate-flavored peanut butter powders can be blended into drinks or baked into muffins, cookies, or pancakes.
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