Question: Is peanut butter diet friendly?

Question and AnswerQuestion and Answer

Peanut butter is delicious and filling but might be hurting your successful weight loss plan.

Peanut Butter on a Spoon
Peanut Butter on a Spoon

I absolutely resemble the concerns of this visitor. Like many of you, I am a absolutely love nut butters and that included the peanut varieties. In fact, at times, I find it difficult to stop at just one serving. There is nothing like a cracker, piece of bread, or even a slice of apple slathered with peanut butter. It is delicious and satiates the most animalistic need for a meal or snack. The question Before us is whether peanut or other nut butters are compatible with weight loss.

The answer to this quotes is not a simple one. The answer depends on the person eating the peanut butter and the type of diet you are trying to maintain. Before we attempt to answer this question, let review the nutritional qualities of peanut butter as a whole. Nut butters have around 200 calories per 2 tbsp with 15-25 grams of fat. The majority of the variation is in carbohydrates and protein content.

Nutritional chart for nut butters from Women’s Health.

As you can see from the image above, nut butter is not a low calorie food. It is high in fat and moderately high in protein. The fat might concern but only a little over 3 grams is saturated and it is especially high in monounsaturated fats. This is the same type of fat found in olive oil and we all all know about how healthy olive oil is for us. The monounsaturated fat content is the reason peanuts are referred to as the American olive.

So where are the diet concerns? Not all peanut or nut butters are the same. Many of them are high in carbohydrates and sugar. You really have to watch the sugar added to them for flavor. If they have added sugar, they can inhibit ketone formation which is consider to be essential for Keto and Adkin’s Type of diets. For other diets, sugar is just an unneeded and only adds unneeded calories. As you know, in weight loss, every calorie you eat counts and reduces or slows the weight loss you are trying to achieve.

Assorted Nuts

Although, a nut butter, such as peanut butter, is not low in calories, but they can be a healthy part of a weight loss program. If you choose a natural or nut butter with a less processing and additives, you can get as little as 7-8 grams of carbohydrates and 3-4 grams of fiber. The combination of fat, fiber, and protein can promote satiety. The key is that you must be able to limit your portion size and avoid unneeded calories.

The bottom line: Peanut butter can be a healthy part fo any diet to include ones meant to cause weight loss, but you have to choose wisely and limit portion sizes. You can eat as healthy diet for weight loss that includes nuts, so enjoy, but do not over do it.

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About the Author

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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