Peanut butter for weight loss, here’s how it works to help you slim down
If you are trying to lose weight, most of the ‘good stuff’ is out of bound (read: chocolates, cakes, brownies). Diet guides will discourage you from eating the things that you love the most. But the weight loss journey doesn’t have to be this difficult.
Did you know that when you’re trying to lose weight, peanut butter could be your best friend. Yes, you read that right. Peanut butter is a perfect weight loss snack. Here’s why.
“Peanut butter is a rich source of monosaturated and polysaturated fatty acids. This helps you feel satiated for long. It also helps raise the good cholesterol in your body. Vitamins E and K are perfect to soothe premenstrual symptoms,” says nutritionist Janvi Chitalia.
Apart from this, peanut butter is also a good source of protein. “Peanut butter contains more proteins than nuts. Two tablespoon contains about 8gms and it also helps you with energy boost,” she adds.
What’s the best peanut butter to pick?
It is important to choose the healthiest peanut butter option available in the market in order to avoid added salts, sugars and hydrogenated oil. “Pick peanut butters that are have ‘only peanuts’ listed under ingredients. Also avoid brands that have labels which read ‘with salt’. This will help you keep your sodium intake in check,” says nutritionist Roshan Kore, senior dietician, Narayana Health - SRCC Children’s Hospital.
What’s the best way to consume peanut butter?
Make sure you consume peanut butter in moderation. “1 tbsp has about 100 calories. You can keep your single serving to about 2 tbsps, but make sure to consume it along with low-carb options such as celery sticks, cucumber, carrot, whole wheat bread, apples or pears,” says Chitalia. She suggests it’s the perfect pre-workout snack thanks to the instant energy boost.
You can even swap it for butter on your toast. “Instead of butter, spread a tablespoon of peanut butter on whole-grain toast or stir a tablespoon of peanut butter into hot cereal instead of adding brown sugar. You can add a spoonful of peanut butter to a smoothie made with banana, milk and protein powder as a meal replacement. Instead of reaching for a cookie or a chocolate bar, enjoy a tablespoon of peanut butter,” adds Kore.
However, she warns that peanut butter on its own cannot help weight loss. One needs to put in sustainable efforts to reduce weight. “No food magically causes weight loss, it is not advisable to start adding tablespoons of peanut butter to your current meal plan, and expect to lose weight. Failure to change your other dietary habits by reducing your portion sizes and choosing lean proteins, whole grains and fresh vegetables, might even lead to weight gain,” she adds. So, whenever you have cravings for unhealthy desserts, opt for a spoon of peanut butter instead.
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