Peanut Butter for Weight Loss

Diets for weight loss typically contain calorie-restricted foods. Due to its high calorie and fat content, peanut butter is typically used to gain weight. But instead of having calories and fat, peanut butter can also be used for weight loss.  Many of us are unaware that peanut butter can be included in our diet to lose weight. It can aid in weight loss if ingested in the proper amounts and according to the right procedures. With only one serving, peanut butter can provide you with a range of nutrients. In a well-rounded weight loss program, peanut butter can be a great addition. It contains a lot of calories and fat, so it's necessary to eat it in moderation and small portions. In a weight loss journey, not all fats are harmful. The only thing you need to check is to go for natural products that don't contain processed fats or added sugars.

Peanut butter is one of the rare fats which is packed with a large number of nutrients. It contains a lot of protein, which helps in muscle formation. Also, it is packed with various vitamins and minerals like Vitamin E, Phosphorous, Magnesium, copper, fiber, potassium, iron, calcium, and zinc. These minerals are very important for the body. Each of these minerals is helpful in its way.

How much, and how to include peanut butter

Peanut butter is filled with calories, so it shouldn't be consumed in excess. When eating peanut butter, you should take caution in deciding the portion size. According to the study by Dietary Guidelines, it is advised to consume not more than two tablespoons (or 32 grams) of peanut butter per day. Eating it in moderation and the proper quantity could help you in your weight loss journey.

You must consult a dietitian to determine the best portion size for you. Everyone has a different body type. The general knowledge about the same might not be specifically helpful to your body, if you are on a strict weight loss diet. Your dietician may suggest you a lesser amount than that, depending on your needs. 

There are many ways in which you can incorporate peanut butter into your diet. Let us also understand what are the different ways in which you can include peanut butter in your diet.

1. Add peanut butter to your smoothie or protein shake.

2. Incorporate it with your salad, or have it with fruits like apple slices or celery.

3. Spread it onto your morning sandwich.

4. Stir the peanut butter into your oatmeal bowl.

5. Incorporate it with greek yogurt.

6. Spread it on your low-calorie cake recipes.

Nutritional benefits of peanut butter

1. Protein 

Peanut butter has a large protein content. Consuming protein and mineral-rich food can help you boost your metabolism. Protein-rich food products have a high thermic effect. The thermic effect of food specifies the number of calories your body needs to digest, absorb, and process the nutrients in your meals. The thermic effect of food is maximum in the case of protein-rich products. 

2. Fiber 

Fibrous foods are very helpful for healthifying your body. A fiber-rich food provides a large number of benefits like it will help improve digestion. It will help you feel full for a longer period. The surge of snacking will reduce. For our digestive system, intake of fiber is very important. 

Fiber foods do not cause any change in blood sugar. They do not have any side effects and do not harm your body in any way. High-fiber foods also help reduce cholesterol.

3. Sodium

Chia seeds have a good amount of Sodium present. Let us walk through the benefits of Sodium. 

• Sodium maintains the proper balance of water and minerals in our body

• Improves nerve impulses, as sodium is responsible for the relaxation and contraction of our body's muscles

• Reduces muscle cramps

• Helps in the development of the human brain

• Improves the health of teeth and skin

4. Zinc

According to The National Institute of Health, Peanuts contain a significant amount of Zinc. Zinc is very helpful in boosting the immune system of our body, and also increases metabolism. Zinc is also very effective in wound healing and improves your sense of smell and taste. Having a high zinc content also helps you reduce the risk of age-related issues.

5. Iron

The iron content also has the following benefits: growth and development of the body. Iron also helps the body in creating Hemoglobin. It is a protein in the red blood cells of our body that is responsible for carrying oxygen from our lungs to all the different parts of the body, including the brain. It also leads to a hormone balance in our body. 

6. Vitamin E

The presence of Vitamin E makes it very rich in antioxidants. According to a study, the presence of antioxidants improves the inner body's fighting strength. It helps the immune system in fighting off any foreign particles. This helps fight off any infection. So, if you are very prone to getting sick, this is because you have a low immune system. It would be very helpful if you start including Vitamin E-rich products in your diet.

Conclusion

The various health benefits of peanut butter are amazing and can be noted in the article. The various important minerals like Protein, fiber, Iron, Magnesium, Sodium, Zinc, Vitamin E, and other compositions make it healthy. The content of protein helps in muscle formation and provides energy. The fiber content is useful in digestion and helps in weight loss by making us feel full for a longer period. Zinc helps improve the immune system and increases metabolism. Iron is helpful in hormone balance and providing overall body growth. Vitamin E helps in improving the immune system and makes our body stronger. It surely is a power-packed food.

Although, we should not forget everything has its drawbacks and consequences. The amount of consumption should be under control for proper weight loss. For your portion size, you should consult a dietician who can give the measure according to your body requirements and expectations. Also, peanut butter should not be eaten at all if you have a peanut allergy.