Is peanut butter good for the diet?

In this article, we are going to discuss and answer the question “Is peanut butter good for the diet?”, and how to pick peanut butter. 

Is peanut butter good for the diet?

Yes, peanut butter packs a lot of nutrients that support a healthy diet. It is nutrient dense because of the number of calories it provides, for only a small portion. In only 2 tablespoons it packs up a bit under 200 calories.

 It is also nutritious, providing 8 grams of protein in 2 tablespoons. It is also rich in carbs providing 7 grams, fiber at 3 grams, and 16 grams of total fat. 

The key is consuming peanuts in moderation since only a small portion. You can include peanut butter on a balanced diet by counting the calories you had per day to try and balance adding peanut butter without breaking the calories per day.

Peanut butter is a good option for weight loss as it promotes satisfaction. It contains fiber and protein that helps you feel fuller, and it is low in glycemic index which does not make your blood sugar levels.  It can be added as a part of a healthy breakfast.

 Adding it to whole grain toast to increase your fiber intake. Peanut butter also goes well with bananas which contain potassium that helps in electrolyte balance, muscle construction, and regulation of blood pressure.

It can be added to oatmeal to give a unique and satisfying flavor. It adds flavor and variety to the food you add it to. Since diets can feel bland and monotonous, peanut butter can bring a new flavor to your dishes.

Peanut butter is also a good option for diets that restrict calories. If you compare 200 calories from fatty food like fries, burgers, pizzas, or chocolate. 

These types of food will not make you satisfied and will increase your blood sugar. 200 calories worth of peanut butter in 2 tablespoons would make you feel fuller and more satisfied. 

Peanut butter is packed with protein, and magnesium both of which are needed when you are exercising. Magnesium has a role in muscle relaxation. Protein is needed for muscle building and repairing. 

Peanut butter is packed with vitamins. Some of these vitamins are vitamin E, B3, B6, and B9. Vitamin E acts as an antioxidant, which helps fight off free radicals. 

The free radicals are produced by using energy at the cell level. It also is present upon exposure to UV light from the sun. It removes these free radicals that cause skin and cell aging. 

The fiber content in peanut butter makes you feel fuller for a long time. It constitutes 10% of your daily fiber intake in a single serving. When you feel fuller, you will be more likely to eat more. When you are hungry, you are more likely to reach out for more food and snack frequently. 

How to pick a good peanut butter option?

There is a wide range of peanut butter from different brands. Each one contains a different variety of ingredients and nutrients.

Some contain less protein and more carbs. Some have more added sugar and added oils. Some of these oils are vegetable oils that add more calories and do not have enough health benefits. 

To pick the right peanut butter you need to consider or look for a few things. The nutritional label reveals the nutrient distribution in the peanut butter. It includes carbs, proteins, fat, vitamins, and minerals. 

The nutritional label also reveals the amount of sugar added to the product. You should also check the fiber and protein content in the product as you compare it to other options. The higher the fiber and protein, the better the product is and is now natural.

 It also provides a percentage. This percentage is how much each nutrient makes up a 2000 calories diet.  After checking the nutritional label and checking how much the product has. You need to check the ingredients as well.

 The nutritional label is not enough. You have to read all the ingredients added to it. The ingredients show if it includes sugar, added oil like vegetable oils, and additives. Many products in the market contain these ingredients that you should avoid. Some offer better options than others.


In this article, we discussed and answered the question “Is peanut butter good for the diet?”, and how to pick peanut butter. 


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