Have you heard the term Peanut Butter Diet? It seems like a strange concept but this diet does have some merit. Let’s take a look at the concept briefly to see if it might work for you. Do you eat peanut butter?Do you like eating peanut butter?Do you want to eat peanut butter to help lose weight and be healthier? Do you want to lose weight quickly, gain muscle and be healthier at the same time?
What Happens To Your Body If You Eat Peanut Butter Every Day
We know it is true that peanut butter can be part of a healthy diet, but is there such a thing as too much?
There are many potential health benefits to incorporating peanut butter into your meals, but does that mean you should eat peanut butter every day?
Before we started second-guessing this childhood staple (and all-time favorite), we went straight to the source, talking to experts in nutrition about the nuts and bolts of peanut butter. What we found might have you looking at your daily PB&Js a little differently.
You’ll ward off cancer.
Nut consumption is associated with a decreased risk in several cancers including lung, pancreatic, endometrial, and colorectal, explained Hollie Zammit, RD, a registered dietitian with Orlando Health.
“In fact, per the American Institute for Cancer Research, a diet low in processed meat and rich in legumes, such as beans and nuts, can help lower your cancer risk,” says Zammit. “This is thanks to the great sources of various vitamins, minerals, fiber, and phytochemicals that nuts contain.”
So, if eating great meals like this Crunchy Thai Ginger Salad with Peanut Butter Dressing recipe can be delicious and cancer-fighting, you tell me, is there anything peanut butter can’t do?
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It can result in weight gain.
“Peanut butter is high in calories—two tablespoons have about 180 calories—so eating too much of it can lead to weight gain,” said New York City-based registered dietitian Natalie Rizzo, MS.
Don’t worry too much, though. You can combat potential weight gain by controlling your portion sizes. Stick to recipes and meal ideas that don’t go overboard on the creamy (or crunchy) stuff, and you will be just fine.
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You’ll see lower numbers on the scale.
“If you stick to the recommended portions, eating peanut butter may increase certain hormones that promote satiety and feelings of fullness,” says Rizzo, citing research published by the National Institutes of Health.
Felling full and satisfied can lead to less snacking later in the day. Starting out the day with a healthy dose of peanut butter can get you started on the right track. Try an easy breakfast recipe like these Peanut Butter Overnight Oats to have something to look forward to as soon as you are out of bed.
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You’ll get hours back in your day.
One of the major struggles of eating healthy is the time it takes to prepare and cook full meals. Peanut butter takes the struggle out of meal prep without sacrificing any of the flavor or nutrition.
“Quick, easy, and convenient is the name of the game when it comes to a healthy, consistent diet,” says Laura Burak, MS, RD, CDN. “Peanut butter ranks right at the top as not only a nutritious and heart-healthy plant-based food, but in my opinion, one of the tastiest foods in existence!”
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You’ll be happier.
“If I was on a deserted island and I could only bring one food, it would be a jar of peanut butter,” says Burak. “That’s how much I love it and how versatile it is when it comes to a healthy diet.”
While Rizzo cautions that if you don’t like peanut butter, there are plenty of other options out there to make sure you are getting in all of your nutrition needs in a given day. But if you enjoy peanut butter, there is no reason you shouldn’t be eating it every day in moderation.
Peanut Butter: Is It Good for You?
Peanut butter is a protein-packed spread popular around the world. It’s made of ground peanuts — often roasted first — blended into a thick paste.
The final product contains a range of nutrients that may offer health-boosting benefits. However, it’s important to check the label when buying peanut butter. Many brands today add ingredients like sugar, vegetable oil, and trans fats that can reduce its nutritional value.
Natural peanut butter is available at health food stores and specialty grocers, and can be easily found online. Look for a product that contains no additives other than a little salt.
You can also make peanut butter at home by blending peanuts in a food processor until you reach your desired texture.
Nutrition Information
A quarter-cup of peanuts (the approximate amount in a 2 tablespoon serving of peanut butter) contains:
- Calories: 207
- Protein: 9 grams
- Fat: 18 grams
- Carbohydrates: 6 grams
- Fiber: 3 grams
- Sugar: 1 gram
Peanut butter is a good source of:
- Vitamin E
- Niacin (B3)
- Manganese
- Vitamin B6
- Magnesium
Peanut butter is also a good source of copper, a mineral that helps maintain our bone health, immune function, and blood vessels. Some research suggests that getting enough copper in your diet may reduce your risk for osteoporosis and heart disease.
Potential Health Benefits of Peanut Butter
Peanut butter is a concentrated source of nutrition that may offer potential health benefits. One study showed that eating peanuts every day can decrease the overall risk of death by up to 21% – and reduces the occurrence of heart disease by 38%.
However, peanuts are high in calories and, while they contain “good fats,” too much can be a bad thing. Moderate your intake to avoid unwanted weight gain or health problems caused by excessive fat intake.
As long as you exercise portion control, research suggests peanut butter offers the following health benefits:
Improved Heart Health
One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid is shown to help maintain good cholesterol, blood sugar, and blood pressure. Managing these levels in your body can lower the risk of heart disease.
Peanut butter also contains omega-6. This fatty acid lowers bad (LDL) cholesterol and increases protective (HDL) cholesterol. In addition, peanuts are a natural source of arginine, an amino acid that may prevent heart and vascular disease by promoting good blood vessel function.
Reduced Risk of Diabetes
Oleic acid also been shown to reduce the body’s insulin resistance, a condition that raises your blood sugar and leads to diabetes. Research shows that peanut butter’s omega-6 content may have this same effect as well.
Anticancer Properties
Peanuts are a great source of antioxidants like manganese, vitamin E, and B vitamins. These compounds act to prevent and repair cell damage in your body, and this effect can reduce your risk of chronic diseases like cancer.
One of peanut butter’s most powerful antioxidants is coumaric acid — and research found that its activity is boosted by 22% if you roast peanuts before whipping them into a butter.
It also contains resveratrol, an antioxidant that’s been shown to have anti-cancer effects and may lower the risk of obesity, heart disease, and cognitive decline.
Aid in Weight Management
The healthy fats in peanut butter are called monounsaturated and polyunsaturated fatty acids. These fats are associated with a lower risk of weight gain and obesity when consumed as part of a healthy diet.
Foods high in healthy fats, proteins, and fiber — like peanut butter — also take longer for our bodies to digest, which can keep us feel fuller for longer and reduce the risk of overeating.
While weight loss and management depend on a healthy diet and lifestyle, the research suggests that peanuts can assist with these goals.
Potential Risks of Peanut Butter
Peanut butter is rich in a variety of nutrients — but it’s also rich in calories and fat. While the healthy fats in peanut butter are nutritious, you should consume them in moderation to avoid unwanted weight gain or potential health problems.
Commercial peanut butter brands often have added sugars, oils, and fats. For the best health benefits from peanut butter, look for all-natural products without these added ingredients.
Peanut butter can be a great addition to your diet if you limit your portions to the recommended amount. Some possible health risks of peanut butter include:
Peanut Allergy
Some people have peanut allergies, which can be fatal in some cases. Avoid all peanut products if you have a peanut allergy.
High in Calories
Peanut butter contains a high amount of calories per serving. Make sure to moderate your portions to avoid unwanted weight gain.
High in Fat
While most of the fat in peanut butter is relatively healthy, peanuts also contain some saturated fat, which can lead to heart problems when consumed in excess over time.
Mineral Deficiencies
Peanuts are high in phosphorus, which can limit your body’s absorption of other minerals like zinc and iron. If you are deficient in these minerals, a diet high in phosphorus can worsen this condition.
Three-Day Peanut Butter Diet
By Lacey MuinosUpdated August 26, 2019 Reviewed by Lindsey Elizabeth Cortes (Pfau), MS, RD, CSSD
Peanut butter is known for being a healthy source of fat with a moderate amount of protein.
If you have a special event coming up, such as a wedding or vacation, you may want to know how you can lose weight in three days. Three-day diets, such as the peanut butter diet, have grown in popularity as people look to lose weight quickly.
Usually, followers of the three-day diet will stick to one type of food along with protein and vegetables. Short-term diets tend to be low in calories and carbohydrates. The three-day peanut butter diet is one example.
Since the diet is restrictive and short-term, any weight lost during the three-day program is most likely water weight. You may regain the couple pounds lost once you return to your normal lifestyle.
Peanut Butter Nutrition
Peanut butter is known for being a healthy source of fat with a moderate amount of protein. It is also a good source of certain vitamins and minerals, including vitamin E, potassium, omega-6 fatty acids and magnesium
However, peanut butter is not a low-calorie food. A small serving size of just 1 to 2 tablespoons packs upwards of 100-200 calories. Since the peanut butter diet is a low-calorie program, consuming multiple servings of peanut butter per day yields small portion sizes of other foods eaten on the diet.
A serving size of peanut butter on the three-day diet is two level tablespoons. According to the USDA, 2 tablespoons yields the following peanut butter nutrition facts:
- 191 calories
- 7 grams of protein
- 16.5 grams of fat
- 7 grams of carbohydrates
These peanut butter nutrition facts can vary depending on the brand you choose or if you make your own peanut butter. If possible, choose a peanut butter brand with minimal to no added ingredients (e.g. sugar, oil, salt, etc.). Some peanut butters contain just one ingredient — peanuts.
Peanut Butter for Weight Loss
The three-day diet relies on peanut butter for weight loss. Though it is not a low-calorie food, peanut butter can be integrated into a low-calorie diet. It can also be eaten on a low-carb diet, such as the keto diet.
Weight loss requires a caloric deficit regardless of the diet you follow. This simply means you must burn more calories than you consume. You can do this through exercise or a calorie-restricted diet like the three-day peanut butter diet. In this case, you will eat two to three servings of peanut butter for weight loss, provided that you stay within your calorie target.
Research suggests that peanut butter is a satiating food that encourages greater weight loss. A 2014 review published in the American Journal of Clinical Nutrition concluded that peanut products are energy-dense and have high satiety value. Therefore, they are not associated with weight gain.
The study also notes that overall caloric intake is more important for weight loss than macronutrient distribution. Utilizing peanut butter for weight loss is most effective as part of a caloric deficit created by diet or exercise.
Peanut Butter Diet
The three-day peanut butter diet may be adapted from a 2001 program called the Peanut Butter Diet, founded by health magazine editor Holly McCord, MA, RD. They conducted their own research following the launch of the program and found that participants lost up to 27 pounds during the trial, though the duration is unknown.
On this diet, men consume 2,200 calories per day with 6 tablespoons of peanut butter, and women consume 1,500 calories which includes 4 tablespoons of peanut butter. The founder recommends that followers consume some fruit, several servings of vegetables, some grains and plenty of protein sources in addition to peanut butter.
More recent adaptations of the diet are lower in calories and have stricter limitations on foods high in carbs, such as starches, legumes and grains. Since peanut butter is high in fat, some people consume several servings of peanut butter per day as part of a high-fat diet for weight loss.
Three-Day Peanut Butter Program
The three-day peanut butter program consists of three meals per day with up to 6 tablespoons of peanut butter. Followers restrict their calories and carbs to achieve short-term weight loss. To find out how many calories you should consume to lose weight, use a calorie counter.
The diet also includes sources of protein, such as eggs, poultry and fish. Legumes may be used in place of animal products, but they are higher in carbs. Non-starchy vegetables are also recommended for their micronutrient content.
This diet based on peanut butter is naturally lower in carbohydrates and higher in fat and protein. However, a low-carb diet should not be followed long-term. In a 2018 study published in the Lancet Public Health journal, researchers found that both low-carb and high-carb diets have greater risks of mortality. The lowest risk is associated with 50-55 percent calories from carbohydrates.
Restricting your calories and carbs on this diet may result in quick but temporary weight loss. Any pounds lost during the three days are likely water weight rather than fat. Because of this, you may regain the weight shortly after.