Are you a fan of peanut butter? If you're trying to cut weight, you might be in luck. Some specialists and researchers recommend peanut butter for weight loss. But if you want your peanut butter diet to be productive, you are required to follow a few smart rules.
Peanut Butter and Weight Loss
Americans spend nearly 800 million dollars a year on peanut butter. The average child consumes 1,500 peanut butter and jelly sandwiches by high school graduation.
That's a lot of peanut butter!
Majority of dieters avoid eating the popular spread because of the calories and fat in peanut butter. Moreover, many diet specialists say that some people shouldn't eat peanut butter for weight loss. However, there are some other facts to take into consideration. Study has revealed that snacking on peanut butter can be an effective way to regulate hunger without weight gain.
A Peanut Butter Diet
When you're trying to cut excess weight, controlling your fat intake makes difference. But treating yourself to peanut butter in your diet can in fact curb our appetite and prevent over-eating. A Purdue University study published in the International Journal of Obesity showed individuals who snacked on peanuts and peanut butter were able to adjust their diets so that they didn't gain weight when they ate the higher calorie foods.
The research, which was supported by the nut industry, gave hope to dieters who like nuts and don't want to banish them from their diets to drop weight. Researchers revealed that peanuts and peanut butter produced more eating satisfaction and feelings of fullness for more than a few hours after eating.
Healthy Fats For a Healthier Heart
The Purdue study also concluded sharing that you may be able to benefit from a positive change your fat consumption if you choose to eat nuts (or peanut butter) in moderation. The research participants who ate peanut butter lowered their saturated fat intake and increased their intake of healthier monounsaturated and polyunsaturated fats. Health-friendly fats help decrease your risk of heart disorder.
How to Eat Peanuts and Peanut Butter in Your Diet
A single serving of peanut butter is just two tablespoons. It’s recommended to eat the peanut butter on a single serving of whole grain bread or with fruit or vegetables. The Peanut Institute even instructs that you can sprinkle toasted peanuts on your salad instead of croutons.
Meet some other diet-friendly peanut ideas:
- Dip apple slices in peanut butter
- Mix nuts in with air-popped or low-fat microwave popcorn
- Spread peanut butter onto a banana cut in half lengthwise
- Try peanut butter spread on tortilla or tortilla chips
- Have a serving of dry roasted, reduced-salt nuts as a snack
- Spread peanut butter on reduced-salt saltine crackers or whole wheat crackers
- Spread peanut butter onto celery stalks
- Try peanut butter on toast or an English muffin at breakfast
- Spread peanut butter onto rice or popcorn cakes
- Have a peanut butter on whole grain bread for lunch
- Make your own trail mix with dried fruit and roasted nuts
There are numerous ways to use peanut butter for weight loss. Just remember to regulate portion sizes so that you can like peanuts and keep your diet on track.