Peanut Butter May Manage Blood Sugar Levels
Peanut butter can be a great snack choice for people, like those with diabetes, who need to monitor their blood sugar levels. That’s because peanut butter is low on the glycemic index , a system that rates how quickly carbohydrate-containing foods can raise blood sugar. And low-GI diets have been shown to improve glucose control for people with diabetes.
However, studies have found that peanut butter isn’t just helpful for people with diabetes. It can also improve blood sugar levels in people with prediabetes a precursor to diabetes if preventative steps aren’t taken and healthy adults.
For example, in a 2020 study, people with prediabetes who ate peanut butter as an evening snack saw improved fasting blood glucose levels the following day.
Additionally, a small pilot 2018 study in healthy adults found adding two tablespoons of peanut butter to a breakfast high in sugar and carbohydrates led to lower blood sugar increases than compared to eating the same breakfast alone.
Eating nuts, including peanut butter, may also lower your risk of developing diabetes in the future. A large 2002 study of women found those who ate one ounce of nuts or peanut butter at least five times a week were 27% less likely to develop diabetes over 16 years when compared to peers who rarely or never consumed nuts.
Choosing The Right Peanut Butter
Not all peanut butter is created equal. Therefore, look for peanut butter that doesn’t contain added sugar or partially hydrogenated oils. Partially hydrogenated oils are also a source of trans fats that can increase levels of bad cholesterol.
According to Malik, it’s best to opt for a product where the sugar content is 5% or less of your daily value which is about 25 grams per day for women and kids and 36 for men. You should also avoid peanut butter with more than 300 mg of sodium per serving.
Can You Eat Peanut Butter Before Workouts
Peanut butter is high in fat which takes longer to digest, therefore it should be avoided 1 to ½ hours before working out. However, if were eating 2 to 3 hours before a workout it can be paired with protein, and carbs for a sufficient pre-workout meal.
We can eat peanut butter or any other fat before a workout as long as were giving it enough time to digest before the workout starts.
If the fat has not been digested by the time were working out, we will likely experience some gastrointestinal distress, which makes training much less enjoyable.
To avoid this, we should try not to consume peanut butter before a workout unless were consuming it 2 to 3 hours before training.
Want to learn more about fats before a workout? Check out Should You Eat Fat Before A Workout?
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Is It A Good Alternative To Whey Powder
It is a great low-fat, low-calorie alternative to traditional peanut butter. Unfortunately, it wont quite live up to the much more superior quality of whey protein.
It is a good option tho, if you want a peanut butter solution with less fat and calories, choose the powdered version. Remember that it has an 85% reduction in its calories from fat than regular peanut butter.
So give it a try and use it alongside your Whey protein.
The best one to get is PBfit All-Natural Organic Peanut Butter Powder, you can get it here
Anyone who is on a restricted-calorie diet will love PBfit. This is why most trainers and fitness gurus recommend it over actual peanut butter but NOT as a substitute for whey protein.
Now, if you are looking for a completely vegan protein source, then there are some great vegan protein sources to check out.
So, lets take a look at what is so good about whey protein.
Is Peanut Butter Really As Healthy And Protein
A sports dietitian breaks down everything you need to know
Youd be hard-pressed to find a food as versatile as peanut butter: whether you slap it between two slices of bread, or spoon it up straight from the jar, its a staple of most runners diets. Whether its serving as a snack to get you through the rest of your run, or its waiting patiently for you to devour when you return home famished, youll probably have it down as a healthy protein-packed treat, yet is your favorite, take-anywhere snack really good for you?
To help us break it down, we spoke with Molly Kimball, R.D., sports dietitian with Ochsner Fitness Center in New Orleans.
Peanut butter is a good source of protein, and its heart-healthy monounsaturated fats make it a smart addition to most mealsin addition to serving as a tasty prerun or midrun fuel.
One servingor two tablespoonsof the popular nut butter contains the following:
16 grams of fat
1.6 grams of fibre
3.4 grams of sugar
Carbs are your bodys main source of fuelthe glucose found in carbs turns into glycogen, which provides energy to your muscles, allowing you to run harder and longer. Protein is important for building and maintaining muscle, and monounsaturated fats can help reduce your risk of heart disease and may even help you lose weight.
But just because peanut butter is not the protein powerhouse you may have thought doesnt mean you should skip it. In fact, its just the opposite.
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It Can Support Weight Loss
“Sometimes peanut butter gets a bad because of its fat content, but fat is an essential component to feeling satisfaction,” says Iu. “This means that having pretzels or fruit with peanut butter can help you feel fuller longer than if you were to just eat the pretzels or fruit by itself.” This satiation-effect makes peanut butter a great food choice if you have weight loss goals.
Is Peanut Butter Toast Good For Weight Loss
Brown bread with peanut butter is a perfect combo for a weight loss diet. Even though butter is a good source of protein, it has a high content of fat as well. As an example, one tablespoon of butter contains 100 calories. But research has shown, although it does not contribute to burning fat, it helps to stop gaining fat and putting on more calories.
As peanut butter is a protein-rich food, it provides a long-term feeling of satiety and can lead to weight loss. Moreover, it suppresses appetite and carb consumption. Your metabolism and stomach might also function better. All these factors as a whole contribute to healthy weight loss.
Read more useful weight-loss articles: How do you lose weight successfully?
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Nutricost Organic Peanut Butter Powder
Nutricost Organic Peanut Butter Powder is, you guessed it, organic. That means that this product is manufactured with all-natural ingredients and without sugar.
There are only three ingredients with this peanut powder: roasted peanuts, Himalayan rock salt and organic stevia. Every scoop will give you eight grams of protein, one gram of fibre and only half a gram of fat.
Besides being gluten-free, Nutricost Organic Peanut Butter Powder is non-GMO.
It’s An Easy Way To Up The Protein In Your Snacks
As the above nutrition facts show, one serving of peanut butter has eight grams of protein. Harbstreet says this is an adequate amount to be considered a primary protein source in snacks, but not necessarily in meals. It has enough to contribute to overall protein intake in meals and snacks, but there are other foods with a higher protein content, she says.
So while you may want to round out a breakfast smoothie with another protein source, like protein powder or a side of scrambled eggs, it does work as a power snack before or after a workout or when that afternoon slump hits.
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It’s An Affordable Way To Get More Protein
Anyone who has tried bulking up will tell you that fueling their body can easily get very expensive. If you are trying to eat 3000 or more calories while avoiding sugar or junk food, youll quickly realize that there arent too many affordable options. Although you can try eating energy bars, when you compare them on adollar-to-protein basis to peanut butter, the winner is obvious. Peanut butter will give you the proteins and calories you need without breaking the bank. You can also look at the nutritional value of other foods being championed as protein-rich. Do the math and compare what you are paying for with what you get from eating peanut butter.
Compact Source Of Energy
Peanuts provide high energy levels for lesser consumptions level . They are also referred to as energy-dense . Peanuts contains about 50 % fat ,3), which at 9 cal per gram, contribute more calories than traditional foods used in humanitarian relief such as milk, corn, soybean, wheat and other grains. The majority of fat in peanuts is heart healthy monounsaturated fat, with balanced levels of polyunsaturated and saturated fats .
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Amino Acids What You Should Know
Protein supplements consist of amino acids. The human body uses amino acids as primary building blocks for its skin, organs, hormones, certain molecules, enzymes, contractile muscle elements, and neurotransmitters.
These small molecules called amino acids are responsible for assembling the proteins. Each molecule is connected to one another.
The cells of the body produce some of the amino acids on their own. However, the body needs additional amino acids, which are only available in food. These specific types of amino acids are called essential amino acids. The body cannot produce these on its own. They must be received from food consumption.
There are 9 essential amino acids that your body needs. Whey powder can supply all of them, including the crucial branched-chain amino acids. They are also known as BCAAs, which include leucine and cysteine.
According to some studies, no other amino acid is more anabolic than leucine. This means that it promotes growth the best. As for cysteine, it can increase your level of glutathione, which is a cellular antioxidant.
What this all means is that whey supplements promote growth. Did you know a human mothers breastmilk contains about 60% whey and cows milk only contains 20% whey? That would explain why babies grow faster from drinking their mothers milk.
Certain Whole Grain Breads
How much protein its packing: 4-5 grams per slice
You might think of bread as nothing more than a surface to hold meats, toppings or spreads, but certain whole grain breads are packed with valuable nutrients. Ezekiel whole grain breads are great examples. One slice of Ezekiel Flax Sprouted Whole Grain Bread contains 4 grams of fiber, 8 percent of your daily value of phosphorus and 5 grams of protein. True, a single slice of bread does not have as much protein as a serving of peanut butterbut if you whip up a sandwich on it, youll instantly have 10 grams of protein before you even add filling.
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Peanut Butter Is Not A Good Source Of Protein
Protein is very important in your diet for health and performance. I usually recommend my clients eat more protein than theyre currently eating. When I ask my clients what type of proteins they currently eat or what they like to eat, peanut or other nut butters come up frequently. Nut butters do have SOME protein however their percentage of protein/calories is SUPER low. Peanut butter has about 7 grams of protein in a 200 calorie serving. In nut butters the majority of the calories come from fat. This is fine because its a healthier fat, but its NOT a great source of protein, its a great source of fat! A lean protein source of protein like tilapia would have 24 grams of protein for only about 100 calories. You definitely could eat peanut butter to get enough protein, especially if you combine it with something else with protein like a bagel or greek yogurt. When I think of high protein foods I think of foods that are high in protein and also are mostly protein.
Another quick point, not all grams of protein are equal. Proteins are made from different amino acids and the variety of amino acids in the protein source plays a big role in the quality of that protein. On average animal proteins are complete proteins and plant proteins are almost always not complete proteins . To solve this you need a wide variety of protein from plant sources to get enough essential amino acids.
Some foods that are high in quality protein include:
Peanut Butter Is Easy To Consume
Peanut butter is extremely easy to consume and it can be easily incorporated into a meal or snack to increase the calories, which can be beneficial when were bulking.
Peanut butter is very easy to consume which can be a benefit when were bulking and we need to consume more calories than we typically would.
It helps to have foods that are easy to consume in larger quantities, especially when were not particularly wanting to eat.
Finding foods that are easy to consume can make bulking or maintaining our weight a much more enjoyable process.
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Moderation Is Key With Peanut Butter
Too much of a good thing is bad, which is true for peanut butter. Remember that this tasty, nutritious food is loaded with saturated fats, sodium, and calories.
- Saturated fats: Consumption of fats is linked to the development of GERD and acid reflux.
- Sodium: Excessive sodium consumption may put you at risk of developing high blood pressure, kidney stones, enlarged heart muscles, and heart failure.
- Calories: Your body converts the calories you consume into energy. Excess calories that arent burned are stored as fat. Over time, too many calories may lead to obesity and chronic health issues.
Which Peanut Butter Is Best
When selecting a peanut butter product, look for one that contains just peanuts and few or no other ingredients.
Some peanut butter brands will contain other ingredients, such as sugar, salt, and added oils. Avoid these where possible. Try adding a little honey to peanut butter dishes as a sweetener instead.
It is normal for pure peanut butter to separate into solid and liquid form. Stir the contents thoroughly, and the consistency will return to normal.
To stop the peanut butter going off, store it in the refrigerator.
Eating more peanut butter is easy. Sometimes, it can be too easy so be sure to be mindful of your intake to avoid eating more calories than you may need in a day. Remember 2 tbsp of peanut butter is close to 200 calories.
People can include peanut butter in their diets by:
- Making a classic peanut butter and jelly sandwich, using whole fruit, low sugar jelly, and whole-grain bread.
- Spreading peanut butter on rice cakes and top with banana slices.
- Whipping up a Thai peanut dressing for salads, using lime juice, rice vinegar, soy sauce, and honey.
- Adding a spoonful of the nut butter to smoothies to make them more filling.
- Dipping apple and pear slices into peanut butter for an easy snack.
- Stirring peanut butter into yogurts or warm oatmeal.
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Orgain Organic Peanut Butter Protein Powder
If youre on a health kick, then youll be drawn to Orgain Organic Peanut Butter Protein Powder. This vegan product has 21 grams of plant protein per two scoops, as well as low net carbs and no gluten. Theres only one gram of sugar for every two scoops of protein powder!
You can buy this protein powder with either a peanut butter flavour or you can treat yourself and get the chocolate peanut butter kind.
May Help Reduce Risk Of Heart Disease
Evidence that peanuts or peanut butter can reduce the risk of heart disease is mixed. For example, the FDA noted that eating 1.5 ounces of nuts per day may be beneficial to the heart, but not that it could prevent heart disease.
Some scientists disagree. A 2016 review of studies from France suggested that an antioxidant in peanuts, known as resveratrol, can reduce cardiovascular inflammation and relax blood vessels, increasing circulation and lowering blood pressure.
Resveratrol has also been shown to decrease LDL oxidation, which contributes to the development of atherosclerosis and coronary artery disease.
Consuming 2 ounces of nuts per week may have a cardioprotective effect if used as part of a low-fat diet with routine exercise.
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May Help In Muscle Building
Magnesium is a critical nutrient in muscle management and strength building. A single serving of peanut butter contains anywhere from 14% to 16% of magnesium, making the food a beneficial dietary addition for a strength routine. Protein is also important in muscle-building, and peanut butter provides that too.
The Problems Of Too Much Protein
Despite its many health benefits, consuming too much protein will be detrimental to your wellness. Here are some reasons why youd always stay within the recommended amount of protein consumption:
- Kidney stress: Consuming too much protein will strain your kidneys, which can only process so much at any given time. The amount they cant process builds up and causes complications. This will put you at risk of developing kidney stones.
- Liver stress: Too much protein may be too hard for your liver to handle, which can make you feel more impatient and irritable. Chronic health problems may eventually arise.
- Increased risk for colon cancer and heart disease: The strain experienced by your kidneys and liver may very well affect your other vital organs.
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