However, you should consider more than calories alone when deciding which foods to include in your diet. This is why calorie control is one of the mainstays of almost every weight loss diet. When you consume more calories than you burn, weight gain can occur. Furthermore, over 75% of those calories come from fat ( 1). Peanut butter does pack a calorie punch, providing close to 200 calories per 2-tablespoon (32-gram) serving. One of the main reasons dieters avoid peanut butter is its high calorie and fat content. Research suggests that people who consume peanuts and peanut butter have lower BMIs and are more successful at maintaining weight than those who avoid these foods. However, the current evidence suggests that eating these foods may help you maintain a healthy body weight. Ultimately, more research is needed to better understand the role of peanuts and peanut butter in weight management. Because the calories from nuts may not be fully absorbed, they may not lead to a calorie surplus that would otherwise cause weight gain ( 10). Some experts believe it has to do with the unique way they’re metabolized. The precise reasons why peanuts aid weight maintenance are unclear. In fact, most available research indicates that diets rich in peanuts and tree nuts support weight maintenance more effectively than those that eliminate them ( 9, 10).įurthermore, people who regularly consume peanuts and peanut butter tend to have lower BMIs than those who don’t ( 9). What’s more, eating protein-rich foods like peanut butter can reduce appetite and preserve muscle mass during weight loss.Īlthough peanuts are a high-fat, high-calorie food, they’re not associated with weight gain like you might expect. Some research suggests that eating peanut butter and peanuts may suppress appetite by increasing fullness. Including protein-rich foods, such as peanut butter, in a reduced-calorie diet may boost fat loss more than the same diet without sufficient protein ( 7, 8). Your metabolism will slow down if you lose too much muscle, making continued weight loss more difficult. In turn, this could promote weight loss ( 6).Įating enough protein is also important for preserving muscle mass during weight loss efforts, as muscle is important for maintaining your strength.
Research indicates that consuming adequate protein can increase feelings of fullness, potentially reducing your urge to continue eating. Roughly 17% of the calories in peanut butter come from protein - a 2-tablespoon (32-gram) serving provides about 8 grams ( 1). The high protein content of peanut butter is thought to help curb appetite.
That said, some studies link intake of peanuts and tree nuts to greater meal satisfaction and enhanced metabolism in a way that supports weight control ( 5). In a three-meal study in 15 obese women, those who added 42.5 grams (about 3 tablespoons) of peanut butter to their breakfast experienced significantly more fullness and had less desire to eat more compared to the control group ( 4).Īdditional research on peanut butter’s specific role in appetite suppression is limited.
Peanut butter may also support your weight loss goals due to its potential to reduce appetite. SummaryĪny effective weight loss program should include nutrient-dense foods like peanut butter, which is full of heart-healthy fats, fiber, and a wide array of vitamins and minerals. Higher fiber intake is associated with lower body mass index (BMI) and other benefits ( 3). Research indicates that replacing saturated fats in your diet with unsaturated ones may reduce your cholesterol levels and overall risk of heart disease ( 2).Ī single serving of peanut butter also provides roughly 10% of your daily fiber needs. Notably, the majority of its calories come from unsaturated fats.