Peanut Butter Can Help You Lose Weight Unless You Are Making These 4 Mistakes

  • 17 months ago
4 minute read.
Peanut Butter Can Help You Lose Weight Unless You Are Making These 4 Mistakes
Peanut butter comes with a lot of calories and is usually consumed for weight gain. But did you know peanut butter can also help you lose weight? Yes, you read that right. Increasing your protein intake can increase your satisfaction with meals and make you feel full longer because you need more energy to digest.

Peanut butter does help you lose weight, provided you do not make these 4 mistakes.

What 4 mistakes are we talking about? Well, read along to find out.

What is Peanut Butter, and What is its Composition?

Peanut butter is a spread/food paste made from dry roasted ground peanuts. It comes with added ingredients such as salt, emulsifiers, and sweeteners that help enhance the taste and texture of peanut butter.

Here are all the nutrients you’ll find in 2 tablespoons of smooth peanut butter:






7.67 g


7.02 g


1.80 g

Saturated fats

3.05 g

Monounsaturated fats

6.63 g

Polyunsaturated fats

3.63 g

Vitamin B-6

0.18 mg

Vitamin E

1.90 mg


2.08 g


57 mg


17 mg


0.69 mg


107 mg


189 mg


4.21 mg


0.85 mg


152 mg

Health Benefits of Peanut Butter?

Here are the possible peanut butter benefits:


Several gym trainers recommend lean individuals peanut butter as it contains the required amount of calories along with unsaturated fatty acids.

Blood Sugar and Diabetes Management

According to the ADA, people suffering from blood sugar should avoid saturated fats and opt for monounsaturated fats. And they also suggest peanut butter as one of the sources of unsaturated fats. Another study says that peanut butter consumption can help lower the risk of type 2 diabetes in women

Heart Health

Also, because of the MUFA and PUFA, it comes with, peanut butter is known to improve your heart health.

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Diet Plan

How does Peanut Butter Help Achieve Weight Loss?

Peanut butter is an excellent source of fiber known to support healthy weight loss. It keeps you full for a long time, stimulates your metabolic system, and has a low glycemic index that makes weight loss goals possible when consumed in moderation. Read on-

Peanut butter keeps you fuller

Peanut butter brings along good proteins and fats that make you feel full. And when you feel full, it reduces your appetite, which means you don’t have cravings which means you have no more calories, and thus no more weight gain.

Peanut butter boosts metabolism

No doubt peanut butter is rich in protein! But it is also abundant in certain vitamins and minerals like zinc, iron, phosphorus, and magnesium. These nutrients help the body increase metabolism in various ways.

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Peanut butter has a low glycemic index

Some foods like processed (pizza, cheese nuggets, etc) and starchy foods (fries, white bread, instant noodles) can raise blood sugar. Unstable blood sugar has been associated with obesity and diabetes. However, despite its natural sweetness and delicious taste, peanut butter has a low glycemic index.

However, you can only enjoy weight loss from peanut butter if you don’t make the 4 mistakes given below.

4 Mistakes That You Need to Avoid if you Want Weight Loss

Here are the 4 weight loss mistakes you need to avoid:

1. Consuming Peanut Butter with Added Salt

Peanut butter with added salt is not good when it comes to weight loss. It’s because when you consume too much sodium, your body starts to hold more water which can lead to bloating and thus weight gain. You can look for the ingredients and put the jar that comes with added salt away.

Just pick any peanut butter chunky or smooth with no additives such as salt.

Please avoid consuming peanut butter if you have a peanut allergy.

2. Opting for Reduced-Fat Peanut Butter

Although reduced-fat peanut butter may sound healthy, it’s not. It’s because peanut butter alone doesn’t help you lose weight. There are a host of other ingredients too which aren’t available in reduced fat peanut butter.

Also, this variant kind of gives you a license to eat more as it’s marketed as reduced-fat. And instead of losing weight, you might end up gaining a few kilos. So, don’t go for reduced-fat peanut butter.

3. Eating it Right Outta Jar

2-tablespoon of peanut butter are good enough for a sandwich. But when you consume it right out of the jar, it’s highly likely that you are consuming way more than what you actually need to. This will add up calories and eventually add to your weight.

Also read: Get your food portions under control

4. Consuming Peanut Butter with Chocolate or Jelly

Chocolate and jelly are famous for their high sugar content. And if you’re consuming them along with your peanut butter routine, you’re at risk of being overweight or obese. So, avoid eating peanut butter along with jelly or chocolate. Try out different recipes that promote weight loss, like the ones given below.

How Should Peanut Butter Be Used for Weight Loss? (Recipe ideas)

Here are some amazing options to choose from:

  • Add a small swipe of peanut butter to your granola bar.
  • Smear your toast and top it with crushed peanuts and red peppers.
  • Add and stir some peanut butter into a bowl of oatmeal.

Bonus: Make peanut butter at home!

  • Whisk yogurt along with peanut butter and enjoy a dipping sauce for fruits.
  • Add some lime juice, ginger, soy sauce to peanut butter and prepare a salad dressing.
  • Dip celery stalks or apple slices into peanut butter.
  • Add some peanut butter to a low-fat smoothie or banana shake.


Is peanut butter as good for children as adults?

Yes, peanut butter is good for children as well. Kids who eat peanuts and peanut butter weigh less and have more nutritious diets, per a July 2013 study in ​Nutrition Research.

Wrapping Up

Peanut butter is a protein-rich food that helps you both lose and gain weight. While you can naturally gain weight by consuming peanut butter, losing weight is quite tricky. However, you can lose weight if you prevent the above-given nutrition mistakes and follow the weight loss peanut butter recipes.

Disclaimer: This content does not, in any way replace a qualified medical opinion. Always consult a specialist or dietitian for further details.

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