Peanut butter is a powerhouse of nutrients. It brings you good health together. Peanuts are a popular favourite. If you are among that large group of peanut lovers trying to shed a few kilos, then there is good news for you. You can add chunky or smooth peanut butter to your daily diet in small amounts. Peanut butter is not only healthy but can be used to make various dishes, desserts, and drinks. Peanut oil has gained increasing popularity due to its nutty taste and high content of antioxidants.
Whether eaten raw, toasted, or spread on bread, peanuts are an excellent source of fiber, vitamins, and minerals. They have no cholesterol. These are excellent sources of protein. Therefore, it is an ideal snack to keep you full for a long time. Peanuts are pocket friendly and can be a perfect accompaniment to evening tea or coffee. You can also get it easily everywhere.
Peanut Butter and Weight Loss: An Overview
Consuming protein and mineral-rich foods can help you boost your metabolism. Research indicates that protein-rich food products have a high thermogenic effect. The thermic effect of food determines how many calories your body needs to digest, absorb, and process the nutrients in your meals. When it comes to protein-rich products, they are at their highest.
Peanuts are rich in fiber. Fibrous foods are beneficial for the health of your body. A high-fiber food provides many benefits, such as helping to improve digestion. When someone is trying to lose weight, they often eat low-fat or sugar-free snacks. However, they are not necessarily saturated. These snacks may help you reduce the amount of calories you eat. Instead, snacks made with peanut butter are filling.
Peanut butter can be incorporated in many ways into your diet. It’s helpful in weight loss, but only if you pay attention to serving size. Eating larger amounts may also lead to weight gain. Also, people who are allergic to nuts should stay away from them.
Ways to include peanut butter in your diet for weight loss
Peanut butter is rich in calories, so you should not consume it excessively. When eating peanut butter, keep portion size in mind. It is recommended to consume no more than 2 tablespoons (or 32 grams) of peanut butter per day. Taking it in moderation with proper exercise will help you in your weight loss journey.
You should consult a dietitian to determine the best portion size for you. Everyone has a different body type. General knowledge about this may not be particularly helpful to your body if you are on a strict weight loss diet. Your dietitian will provide you with a customized weight loss diet plan for best results.
There are many ways you can incorporate peanut butter into your diet.
- Add peanut butter to your smoothie or protein shake.
- Combine it with your salad or eat it with fruits like apple slices or celery.
- Spread it on your morning sandwich.
- Stir the peanut butter into the bowl of oatmeal.
- Eat it with Greek yogurt.
- Post it on low calorie cake recipes.
Natural or organic peanut butter is best for weight loss. If you’re buying it in a store, be sure to read the label. It should be free from sugar and unwanted ingredients. It is best to make peanut butter at home.
Easy recipes to lose weight
Fried rice with turnip and peanut butter
Servings – 3-4
Preparation time – 20 minutes
- Natural peanut butter: half a cup
- Ginger: 1 (grated)
- Garlic cloves: 2 (chopped)
- Lemon juice: 2 tablespoons
- Soy sauce: 1 tablespoon
- Water: half a cup
- Kale: ½ handful
- Peanut oil: 2 tablespoons
- Cooked rice: 2 cups
- Roasted peanuts: half a cup
- Whisk together the peanut butter, ginger, garlic, lemon juice, and soy sauce. Add water to the mixture until it is a little on the liquid side. Leave it aside.
- Fill a medium saucepan with water and bring to a boil. Remove from heat and stir in water for 30 seconds. Sit aside.
- Heat the oil in a large skillet over medium heat. Add the rice and stir until it begins to turn golden brown.
- Next, add the kale and peanut butter mixture. Keep stirring and frying the rice until the rice and kale are covered, and the sauce begins to dry out.
- Turn off the flame. Garnish with peanuts and serve.
Peanut Butter and Jelly Acai Bowls
Meals – 2
Preparation time – 10 minutes
- Unsweetened frozen acai: 100g
- Ripe banana: 1½ medium size
- Peanut butter: 3 tablespoons
- Almond/coconut milk: ½ cup
- Spinach: 1 cup (optional)
- Mixed berries: half a cup
- Dairy-free milk – ½ cup
- Add frozen acai, banana, peanut butter, and milk to a blender. If adding spinach, mix it with the other ingredients.
- Push the fruit down with a spoon while mixing over low heat. juice containers will be thick; Thus, blending will take longer. Keep mixing, scraping the sides and adding just enough dairy-free milk to get a thick smoothie.
- Taste the dish and make any necessary flavor adjustments by adding more peanut butter for stronger smoothness, more bananas for sweetness, or more berries for a richer taste. Given that acai is a delicate fruit with a bit of acidity, the flavor should be similar to peanut butter and banana smoothie.
- Divide between two serving bowls and decorate with desired toppings. Such as coconut, berries, bananas, sunflower seeds, hemp seeds, and peanut butter.
- Enjoy right away – even better when it’s fresh!
Peanut Butter, Strawberry & Banana Quesadilla
Meals – 2
Preparation time – 10 minutes
- Olive oil: 1 tablespoon
- Tortilla – 2
- Natural peanut butter: 2 tablespoons
- Whole grain tortillas: 2
- Small banana, sliced
- Strawberry: 4-5
- Cinnamon: ⅛ teaspoon (optional)
- Cocoa nibs: 1 tablespoon (optional)
- Heat a large skillet over medium heat. Grease the pan with olive or coconut oil.
- Each tortilla should have 1 tablespoon of peanut butter evenly distributed over it. Lay the banana and strawberry slices on top of a tortilla, top with a sprinkle of cinnamon, and if using, add cocoa nibs. Add the last tortilla on top, peanut butter side down. Pressing them gently will help their persistence.
- When skillet is hot, add quesadillas, flipping once, until golden brown, 2 minutes per side. Cut the quesadilla 3 times to make a total of six triangles.
NB: Serve with honey, maple syrup, or vanilla Greek yogurt. Try different types of butter or seeds for a different version.
In addition to being packed with healthy ingredients, peanut butter has the added benefit of helping people lose weight. It is important to remember that eating large amounts of peanut butter can hinder weight loss. Moderation is the secret to living a healthy lifestyle. Additionally, if you are allergic to nuts, avoid eating peanut butter. It would be best if you spoke with a dietitian about your portion size so they can recommend an amount that meets your health needs and goals.