There are many healthy foods that help a person lose weight properly, including peanut butter, which helps in losing weight, although this saying is contradictory, but the body needs fat to burn more calories, and we will learn about this The article is about the importance of peanut butter for the diet, and we will learn about some warnings about peanut butter.

Two tablespoons of peanut butter (32 grams) contain:

• Calories: 188
• Fat: 16 grams
• Saturated fat: 3 grams
• Carbohydrates: 7 grams
• Protein: 8 grams
• Magnesium: 29%
• Phosphorus: 10%
• Potassium: 7%
• Vitamin E: 10%
• Vitamin B3: 22%
• Vitamin B9: 7%

Diet peanut butter

There is no magic food that makes you lose a lot of weight in a short time, so when you eat peanut butter for diet or others, you should adjust your eating habits in general, that is, besides eating peanut butter, you should reduce the amount of food, and choose lean proteins And whole grains, fresh vegetables and fruits. The benefits of peanut butter for diet are known in the following points:

Increased feeling of satiety

Low-fat or sugar-free snacks are one of the most important meals for people who are trying to lose weight. Sometimes these meals may help and sometimes not, so instead of these meals, eating nuts or bean products before eating any meal or as a snack contributes to feeling full

This is because foods rich in calories and fats such as nuts and peanut butter help to feel full for a long time, and when a person feels full, he is less likely to continue eating, and thus this process contributes to dieting and weight loss.

Regulating blood sugar

Processed and starchy foods contain a large percentage of sugars, which leads to a rise in blood sugar in the end, and the level of sugar has been linked to obesity and diabetes, but peanut butter, despite its natural sweet taste and delicious texture, does not negatively affect the blood sugar level, and does not lead to to its height.

Therefore, eating peanut butter for diet is a good way to consume the necessary fats and fibers for the body without a rise in blood sugar levels, and studies have shown that eating two tablespoons of peanut butter with a high-calorie meal led to a stable sugar level and not an increase in it.

Weight maintenance

Although peanuts are rich in calories and fat, they help maintain weight. Recent studies have shown that people who eat peanut butter and nuts have a lower BMI and are more successful in maintaining weight than those who do not.

Promote muscle building

There are some studies that indicate that nuts, including peanuts and peanut butter, contain a high percentage of proteins, which in turn work on building and repairing muscles, which contributes to increasing muscle mass in the body, reducing fat percentage, and regulating the level of sugar in the blood, which leads to Its high in obesity, it is a healthy food option for people who want to lose weight.

Best peanut butter for diet

When you start using peanut butter for diet or include it in your diet for weight loss, you should read the label on the package to make sure of the following points first:

• Stay away from peanut butter that contains additives: Some food brands add sugars, salts, or preservatives to peanut butter, which affects the weight loss process.
• Stay away from those that contain sodium and sugar: If you are looking to lose weight, you should look for natural peanut butter without any additives by reading the ingredients on the outer packaging, and choose the ones that contain the lowest percentage of sodium and added sugar.
• Stay away from those that contain hydrogenated oils: The presence of a layer of oil at the top of the package, separate from the butter, indicates that it is free of hydrogenated oils.
• The sweetness of the peanut butter spread: Stay away from those packages on which the sweetness of peanut butter is written, because all kinds of unnatural ingredients, as well as sugar, are added to them.
• Crunchy and Creamy Peanut Butter: Crunchy peanut butter is high in fiber and folic acid, both of which are essential for your health, while creamy is high in protein, and both types have the same effect in addition to boosting your digestive system.

Diet peanut butter recipes

Eating two tablespoons of peanut butter two to three times a week contributes to weight loss and reaching the ideal weight, while excessive consumption may lead to weight gain, so in the following points you will know how to make peanut butter for the diet:

• Add two tablespoons of peanut butter to your morning smoothie, whether it’s a green smoothie or any other kind.
• Spread peanut butter and honey on whole-grain toast instead of butter.
• Put peanut butter on the salad.
• Prepare Thai-style peanut butter soup with onions, garlic and tomatoes.
• Dip frozen fruit slices or vegetables like carrots and celery sticks into the peanut butter.
• Add creamy peanut butter to your oatmeal or nonfat yogurt at night.
• Sprinkle peanut butter on popcorn.

Peanut butter diet

You can follow the peanut butter diet, which consists of only 3 days over two consecutive weeks, to lose weight and achieve the desired results, by adding a spoonful of peanut butter to two meals per day, for example adding a spoonful of peanut butter to a cup of skim milk. Or any other juice in the morning, while at lunch you can add a spoonful to your salad or toast.

Notice;

After we know the importance of peanut butter for the diet, we will learn about some warnings about it. If you are allergic to peanuts, you should avoid eating them and try eating nut butter or seed butter. It is better to consult a doctor before eating peanut butter, to determine whether it is suitable for your condition. or not.

You should also note, dear reader, that peanut butter is often associated with non-diet friendly foods, such as white bread, chocolate chips or butter, but if you notice the amounts you eat of peanut butter, count calories and use peanut butter Properly, you can include them in your weight loss diet.

In the end, dear reader, after we learned about the importance of peanut butter for dieting, how to use it, recipes for eating it for diet and weight loss, and we knew some warnings about it, we advise you to follow healthy and sound steps, and exercise to lose weight in a healthy and sound manner.