If you’re on a diet, peanut butter could be your new best friend.
It may not have all the qualities of superior superfoods but research has shown that snacking on peanut butter is an effective way to control hunger without weight gain. How does peanut butter help those on a diet? It increases the production of Peptide YY (PYY), a gut hormone that keeps you feeling full. A Purdue University study published in the International Journal of Obesity revealed that people who snacked on peanuts and peanut butter self-adjusted their caloric intake spontaneously and did not add extra calories to their daily diet.
Research has shown that consuming peanuts regularly can decrease the risk of heart disease, diabetes, and other chronic health conditions. It contains monounsaturated fat, which is good for the heart.
Joy Bauer, MS, RDN, CDN and founder of Nourish Snacks, recently wrote in Women’s Health: “Peanut butter is loaded with so many health-promoting nutrients, including vitamin E, magnesium, iron, selenium and vitamin B6. Research shows that those who regularly eat nuts and nut butter, including peanut butter, are less likely to develop heart disease and type 2 diabetes.”
A tablespoon of peanut butter, rich in fiber and protein, has 90 calories and 8 grams of fat. But just one serving packs a punch of nutrition. A serving offers 3 mg of vitamin E, 49 mg of magnesium, 208 mg of potassium, and 0.17 mg of vitamin B6.
A study published in the Journal of the American Medical Association stated that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) five days a week can cut the risk of diabetes by almost 30 per cent.
When buying peanut butter, buy regular. Reduced-fat doesn’t help your waistline since the calories are about the same. Check for counts of sodium (40-250 mg in 2 tablespoons) and sugar (1-2 gm in 2 tablespoons) when buying a jar of your favorite brand. More often than not, organic versions have half the sodium and sugar content.
Skip the jam, jelly and bread. Pair your peanut butter with an apple, one of the healthiest snacks you can enjoy at any time of the day! Or with any one of these zero calorie foods.
Written by Sumita Thomas
For Sumita Thomas, good nutrition advice is less about what NOT to eat and all about HOW to eat. Armed with a master’s degree in clinical nutrition and dietetics from IGNOU, Sumita has worked with multi-specialty clinics and corporate clients, planning calorie-specific menus for their cafeterias. She’s also a certified diabetes educator, has worked in cardiac nutrition and is even a TUV-certified internal auditor for food safety management systems. Maybe that’s why she ensures her advice is always scientifically sound, which makes her a perfect fit for us at HealthifyMe. Of the belief that a healthy lifestyle can be achieved with the combination of a healthy mind, body and diet, Sumita recommends setting realistic goals – one health target a day – and gradually incorporating healthy ingredients to your daily diet. Does she practice what she preaches? For sure, and ensures all those around her do too. So get set, because that now includes you!
Hey team, thank you for sharing benefits of peanut butter. My sister likes pea-nut butter, but she doesn’t eat due to weight. I will definitely share this info with her.