Research shows that eating nuts may help reduce the risk of heart disease, as well as diabetes in women. Nuts are also a good source of vitamin E, which can be hard to get from other foods in our diets, said Sygo. Ideally, the best choice is a peanut butter with one ingredient listed: peanuts. A tablespoon of natural peanut butter — which is just the nuts, no added salt or sugar — has around 90 calories and seven grams of fat.
Newell said a healthy serving of any high-fat food is roughly two tablespoons. Just like with raw nuts, portion is key. To prevent yourself from eating too much, measuring out your peanut butter is a good idea. You can mix half a tablespoon of peanut butter into your morning oatmeal to keep you full for longer into the day, or spread a tablespoon over crackers as a snack.
Having your peanut butter with some fruit, like an apple or banana, Sygo said, is another way to keep your PB intake in check. Pairing it with another food also gives you a variety of flavour. World Canada Local. Full Menu Search Menu. You can combat potential weight gain by controlling your portion sizes. Stick to recipes and meal ideas that don't go overboard on the creamy or crunchy stuff, and you will be just fine. Keep reading to learn how, in moderation, peanut butter can actually help you lose weight instead.
Felling full and satisfied can lead to less snacking later in the day. Starting out the day with a healthy dose of peanut butter can get you started on the right track. Try an easy breakfast recipe like these Peanut Butter Overnight Oats to have something to look forward to as soon as you are out of bed. Looking for more tips? Learn how to fire up your metabolism and lose weight the smart way.
One of the major struggles of eating healthy is the time it takes to prepare and cook full meals. Peanut butter takes the struggle out of meal prep without sacrificing any of the flavor or nutrition.
While Rizzo cautions that if you don't like peanut butter, there are plenty of other options out there to make sure you are getting in all of your nutrition needs in a given day. This study compared the dietary and lifestyle data for over , people from 10 European countries over 5 years. Earlier research based on data gathered from over 51, women suggested that those who ate nuts twice weekly or more experienced slightly less weight gain over an 8-year period than women who rarely ate nuts. Peanut butter has a similar ratio to olive oil — which is also known as a heart-healthy option.
A high intake of nuts may have links to a reduced risk of mortality from heart disease or other causes. The researchers recommend peanuts in particular as a cost-effective way to improve heart health for some people. Research also suggests that including 46 g per day of peanuts or peanut butter into an American Diabetes Association ADA diet plan for 6 months could benefit the heart, improve blood lipid profiles, and control weight for people with diabetes.
However, as peanut butter is high in calories, it is crucial that a person limits their intake if they do not want to put on weight.
Eating more than the recommended amount will also increase fat and sodium intake, which does not benefit the heart. Many bodybuilders and fitness enthusiasts include peanut butter in their diets for various reasons.
Although calorie amounts will vary based on stature, activity level, and metabolic rate, the typical daily recommended calorie intake ranges from around 1,—2, calories per day for women and up to 3, calories per day for men.
However, active adult men should consume up to 3, calories daily, while active women need up 2, calories per day. Thanks to its high-calorie content, peanut butter is an easy way to increase calorie and unsaturated fat intake. Nut butter is also a source of protein, which is essential for building and repairing muscles. Spreading peanut butter on whole-grain bread makes a more complete protein meal, as the bread contains the amino acid methionine, which peanut butter lacks.
Peanut butter is a relatively low-carbohydrate food that contains good amounts of fats and protein, as well as some fiber. These characteristics mean that peanut butter, with no added sugar, does not have a significant impact on blood glucose levels.
This means it can be a good option for those with diabetes. The ADA recommend that people replace saturated fats with monounsaturated fats in their diets. They suggest peanut butter, peanuts, and peanut oil as good sources of monounsaturated fat. A small study suggests that eating peanut butter or peanuts for breakfast could help women with obesity and an increased risk of type 2 diabetes to manage their blood glucose levels.
According to the survey, the women who added nuts to their breakfast had lower blood sugar levels and reported less hunger compared to women who ate a breakfast that contained the same amount of carbohydrates but no nuts. Peanut butter is a good source of magnesium, which is an essential nutrient for people with diabetes. Continuous periods of high blood sugar may reduce magnesium levels in the body.
Low magnesium levels are linked to prediabetes and type 2 diabetes. Eating peanut butter, especially from a young age, may reduce the risk of benign breast disease BBD , which increases the risk of breast cancer. A study in the journal Breast Cancer Research and Treatment , reports that eating peanut butter and nuts at any age may result in a lower risk of developing BDD by age The researchers examined the data for over 9, schoolgirls in America.
Other types of pulses, such as beans and soy, along with vegetable fats and other nuts, may also offer protection from BBD. Even those with a family history of breast cancer had a significantly lower risk if they ate peanut butter and these other foods.
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