Many of the foods that can
spur weight loss are pretty obvious. (Hello, veggies! ) Others, not so much.
Take peanut butter: it’s
nutritious, delicious, and goes with everything, but because a single serving
(two tablespoons) contains a whopping 190 calories—144 of those from fat—it’s
easy to assume that it should be off-limits.
Sure, watching your fat
intake is important, but adding peanut butter to your repertoire can be helpful
when trying to shed pounds. A review published in The American Journal of
Clinical Nutrition suggests that nuts can help curb appetite and control
hunger, while a Purdue University study showed that
long-term nut and nut butter consumption can actually help maintain weight
loss. Peanut butter, for the win!
“In the past, fats earned a
bad rap because one gram of fat contains double the amount of calories than the
same amount of carbs or proteins,” says Lisa Booth, R.D., registered dietitian
and health coach for 8fit. “But if you skimp on fat, it’s likely you’re not giving
your body the calories and energy it needs, which can slow down your
metabolism.”
Besides providing
more protein than any other nut (seven grams per two tablespoons),
peanuts are a good source of fiber (two grams) and healthy, plant-based
unsaturated fats (16 grams). This nutritional trifecta makes peanut butter
digest in slow-mo, keeping you full and satisfied for longer stretches, so
you’re less likely to snack or succumb to hunger cravings throughout the day,
says Rebecca Lewis, R.D., registered dietitian at Hello Fresh.
