Weight loss benefits of peanut butter

Peanut butter is a food  that is commonly used as an alternative to butter, jam or jelly in the breakfast especially in the United states. It is spread on bread, toast, crackers or sandwiches.

Before knowing about weight loss benefits of peanut butter we should know about what peanut butter is, its food values and how it can help us to lose weight.

What is peanut butter?

Peanut butter is made from ground dried and roasted peanuts. Despite having the word “butter” in its name, it is not actually a dairy product.

Some other extra ingredients are also needed to make peanut butter such as salt, oil (fat), and occasionally added sweetener.

Peanut is high in calories and loaded with fat. It is usually consumed to gain weight. But it also helps to reduce weight if you consume it in the recommended amount and in the proper way.

Nutrients facts of peanut butter

Peanut butter is full of nutrients and is abundant with a lot of calories and fat. Peanut is a source of superior protein which is most effective for weight loss. Additionally peanut butter is a great source of fiber and a number of vitamins and minerals.

A Serving of 2 tablespoons (a quarter cup)  peanut butter contains:

  • 207 calories
  • 9 grams of protein
  • 18 grams fat
  • 6.g of carbohydrates
  • 3 grams of fiber
  • 1 gram  sugar

How peanut butter lose weight

The monounsaturated and polyunsaturated fatty acids found in peanut butter which are considered to be good fats. When included in a healthy diet, these fats are linked to a lower risk of weight gain and obesity.

Protein from peanut butter is a wonderful source that takes a long time to digest and make you feel full. It might lessen your appetite and encourage you to consume fewer calories. As a result you will slim down within a short time. The eating of peanut butter may also improve your metabolism.

How should peanut butter be consumed to lose weight?

There are a lot of calories in peanut butter. You must be quite careful while choosing the amount to consume. According to studies, you are advised to consume not more than two tablespoons of peanut butter.

Despite having good fats in peanut butter, excess consumption might create health problems and can cause unwanted weight gain.

What are the side effects of peanut butter?

Generally peanut butter does not have any side effects if it is consumed in moderation. Excess consumption of peanut butter may cause:

  • Unwanted weight gain
  • Reflux of acidity
  • Hypertension
  • Cardiovascular disease
  • Neurological problem
  • Digestive problem
  • Feeling weariness 
  • Runny or stuffy nose
  • Skin rashes and acne

Which peanut butter is better?

When buying peanut butter for weight reduction, make sure you read the label. Some brands of peanut butter contain a lot of sugar, salt, and preservatives. If you’re trying to reduce weight, stick to natural, organic peanut butter brands.


Some people are allergic to peanuts, which can occasionally be fatal. Avoid any peanut products if you have a peanut allergy.


While choosing a diet for weight loss, we should be very careful. Peanut butter is loaded with calories and healthy fats. A moderate and recommended amount should be consumed to lose your weight. Do not consume excess amounts to avoid unwanted weight gain and any other health problems.

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