Slim down by eating peanut butter. While you may know that peanut butter is an excellent source of protein, you may be off the supermarket list when you want to lose a few pounds.
Given that two tablespoons contain 188 calories, 144 of which come from fat, this is not what most of us would call “dietary food”.
And yet recent research by Harvard University’s School of Public Health published in the journal BMJ, comes to deny us, arguing that pistachios in all their forms – including pistachio butter – can not only help us get rid of it but also maintain it in the long run.
What the research says
In 2010, reviewing the literature available to evaluate the effects of nuts consumption on obesity, the researchers concluded that increased nut consumption was associated with a reduced risk of metabolic syndrome. The medical term “metabolic syndrome” describes the accumulation of symptoms, such as hypertension and high cholesterol, which together increase the risk of cardiovascular disease, stroke, and type 2 diabetes.
What they found was that peanuts and nuts do not raise the glycemic index after meals, while providing the body with the necessary fiber to bring about a sense of satiety.
According to a study by the Harvard University School of Public Health, frequent consumption of nuts or peanut butter (2 times a week) is associated with less weight gain over 8 years.
How to include peanut butter in your diet
To get the benefits of nutritious peanut butter while losing weight, you need to limit your daily intake to one serving with two tablespoons. Some people prefer to eat peanut butter just before a meal to alleviate their hunger. Others enjoy it at breakfast to increase its fiber and protein content.
If you have high blood pressure, prefer salt-free peanut butter and additives.
Some ideas to enjoy
- Dip apple slices in peanut butter
- Replace the croutons in your salad with unsalted peanuts
- Add peanut butter to dried fruit
- Sprinkle peanut butter on rice sticks
- Pour a tablespoon of yogurt into the soup
- Add the peanut butter to a low-fat smoothie
- Mix the peanut butter in a bowl of oats
Make homemade peanut butter
To avoid extra fats and sugars, you should make your own peanut butter.
What you will need:
- 1 cup roasted peanuts
- 2 tablespoons olive oil
- 1 pinch of salt
- 1 pinch of black sugar
How to make it:
- Beat in a bowl of roasted peanuts until thickened.
- Add 2 tablespoons olive oil, 1 pinch of salt and 1 black sugar. Continue working until the mixture takes the form of a thick paste.
- Your peanut butter is ready!
Slim down by eating peanut butter
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