Before we come to our topic “Does peanut butter make you gain weight?” Let’s explore what peanut butter is, how it is created, and what components it contains.
Roasted and ground peanuts are used to make peanut butter. It commonly contains additional ingredients that modify the taste or texture, such as salt, sugar, oils (fat) and additives that prevent separation may also be added. When it comes to the nutrition composition of peanut butter, 100g of peanut butter contains 588 calories, 50g of fat, 20g of carbohydrates, and 25g of protein, and is free from cholesterol.
Health benefits of peanut butter
Peanut butter is considered a healthier alternative to butter and margarine because it mostly consists of plant-based unsaturated fats with a negligible amount of trans-fats. Its consumption has also been suggested to be preventive in diseases like hypercholesterolemia, diabetes, obesity, gallstones, and constipation due to the high percentage of unsaturated fats, fiber, and phytonutrient contents. Peanut butter has been utilized successfully for the treatment of malnourishment in impoverished countries by the World Health Organization.
Aid in weight management
Most people think that peanut butter may cause gain weight because it is considered butter and contains fats. Some find this worrying because consuming too many calories can eventually result in weight gain. Actually, Does peanut butter make you gain weight? The answer is no. If consumed moderately, peanut butter is unlikely to cause weight gain. Alternatively said, you include it in your daily calorie intake. However, some research suggests that peanut butter may boost weight loss when eaten in moderation.
The monounsaturated and polyunsaturated fatty acids found in peanut butter are considered to be healthy fats. These fats are associated with a lower risk of weight gain and obesity when incorporated into a healthy diet.
Foods high in healthy fats, proteins, and fiber like peanut butter take longer for our bodies to digest, which can keep us feel fuller for longer and reduce the risk of overeating. This peanut butter also contains high amounts of protein and fiber, two nutrients known to promote fullness. It does help you feel fuller if you eat peanut butter as a snack or before a meal. This feeling of fullness can probably be chalked up to the rich fats and protein peanuts as previously said. Eating less as a result of being satisfied is linked to more effective weight loss.
But according to a study, consuming enough protein from sources like peanut butter may help you maintain muscle mass while dieting. Preserving muscle mass reduces fat mass and increases fat-free mass. Thus, it improves our body composition. Maintaining your muscle mass is crucial for maintaining your strength as well as your metabolism. In general, you burn more calories throughout the day, even while you’re at rest, the more muscle you have. This is a good sign in a weight management plan.
Certain foods can produce a spike in blood sugar, particularly processed and starchy foods. Unstable blood sugar has been linked to obesity and diabetes. However, peanut butter, despite its natural sweetness and delicious texture, has a low glycemic index. Eating peanut butter is a way of consuming fats as well as protein and fiber without sending your blood sugar levels into a tailspin and reducing the risk of gain weight.
Other health benefits
It’s also important to consider other health benefits of peanut butter when considering the facts under the topic of “Does peanut butter make you gain weight?”
Improve heart health
As a fat-friendly food that has a higher proportion of unsaturated than saturated fat, peanut butter reduces the risk of coronary and cardiovascular disease. Omega 3 fatty acids, which are derived from unsaturated fatty acids in peanut butter help to lower bad (LDL) cholesterol and increase protective (HDL) cholesterol.
Arginine, an amino acid found naturally in peanuts, may prevent heart and vascular disease by promoting healthy blood vessel activity. In addition to nutrient compounds, peanut butter also contains non-nutritive compounds that improve our health. Para coumaric acid in peanut butter helps in offsetting the damage done to cells associated with cardiovascular diseases. Resveratrol, an antioxidant found in peanuts, lowers blood pressure, boosts circulation, and relaxes blood vessels while reducing cardiovascular inflammation. It also reduces LDL oxidation responsible for the hardening of arteries and coronary artery diseases.
Lower the risk of cancer
Peanut is a rich source of antioxidants like manganese, vitamin E, and B vitamins. These compounds can reduce your risk of developing chronic diseases like cancer by preventing and repairing cell damage in your body. In addition, powerful antioxidants in peanuts such as coumaric acid and resveratrol, have been shown to have anti-cancer effects and may lower the risk of obesity, heart disease, and cognitive decline.
Lower the risk of diabetes
It has been demonstrated that peanuts and peanut butter aid in improving blood sugar regulation and lowering the chance of developing diabetes. Oleic acid in peanuts is one of the responsible nutrients that reduce the body’s insulin resistance, a condition that raises your blood sugar and leads to diabetes. Research suggests that the omega-6 in peanut butter may also have this effect.
Low levels of carbs, but necessary protein and lipids, are found in peanut butter. Additionally, it doesn’t include any added sugar. Therefore, peanut butter is considered a low-GI food. Magnesium, an important nutrient for someone with diabetes, is abundant in peanut butter. Consuming peanut butter in the morning could help you maintain blood sugar management all day.
Protect against Alzheimer’s disease
One of the foods highest in niacin is peanuts, and those who consume these foods tend to have better health. As an example, vitamin B3 is less likely to develop Alzheimer’s disease or other memory disorders. The niacin contained within peanut butter helps in the recovery of cell damage in the brain, which protects against this disease. In addition, the p-coumaric acid content in peanut butter helps fight the oxidative stress on the cells of the body associated with neurodegenerative diseases.
Health risks of peanut butter
It’s also important to know the health risks of peanut butter when considering the facts under the topic of “Does peanut butter make you gain weight?” Peanut butter is rich in many different nutrients, but it also has a lot of calories and fat. Although peanut butter’s beneficial fats are nourishing, you should only eat a small amount of them to prevent overweight and serious health issues.
Some people might face allergic reactions to peanuts. These reactions can include tightening in the throat, diarrhea, nausea, stomach cramps, or vomiting. Wheezing, tingling, or itching in the mouth or throat, a runny nose, and skin responses are some potential side effects. Therefore, if you have a peanut allergy, avoid eating peanut butter.
Peanuts may hinder your body’s capacity to absorb other minerals like zinc and iron due to their high phosphorus level. If you already have a mineral deficiency, a high-phosphorus diet may make it worse.
If ingested in excess, the resveratrol found in peanut butter causes blood clotting. It may even increase the negative effects of blood thinners. These negative effects include heavy menstrual bleeding, nosebleeds, blood in the urine, easy bruising, and abdominal pain. Therefore, if you are on blood thinners, you should not consume peanut butter.
There are significant quantities of omega-3 and omega-6 in peanut butter. However, according to a study, overconsumption may disrupt the balance in the body and cause inflammation.
Keep in mind
- Peanut butter comes in smooth and crunchy. Small particles of crushed nuts can be found in crunchy peanut butter.
- If only nuts are used to make the peanut butter, the oil will float to the top. Every time you use it, stir the oil back in.
- Not all format of peanut butter is nutritious. Commercially prepared products are full of additives. It might contain trans fat.
- Many individuals worry about peanut allergies. Public places attended by children are usually nut-free. Find out more by reading the resources at the end of this article.
- Keep an eye on how much peanut butter you consume every day. It will assist you in tracking your calorie intake. You can regulate your weight and lead a healthy lifestyle as a result.
- Any peanut butter made with nuts only should be stored in an airtight container. It may be kept in the refrigerator or cabinet. Use within 6 months. All other types can be stored unopened in a cool, dry place like a cupboard. Use within two years of the “Best Before” date or by that date for the highest quality. It can be kept in the cupboard after being opened. It can be kept in the cabinet after being opened. Use within 3 months.
Summary
Does peanut butter make you gain weight? Many people used to avoid peanut butter because it is high in calories and fat. However, if you consume moderately you won’t gain weight. This spread may aid in weight loss by encouraging fullness. It is also very nutritious. Because it is full of nutrients, peanut butter is a nutritious food. In addition, it contains healthy fats, high protein, and fiber. And also non-nutritive compounds such as p-coumaric acid and resveratrol. However, if you consume it in moderation, it is unlikely to have negative consequences. Those compounds aid in preventing non-communicable diseases such as cardiovascular diseases, cancer, and diabetes. Sometimes some people show an allergic reaction to peanut butter. Therefore, we need to pay attention when buying peanut butter. For better results from peanut butter, we need to buy good quality peanut butter and store them properly to preserve its nutritive value as well as quality. Also, stay with us to know more food facts, and consider following us on Facebook and Instagram.
