{"id":4269,"date":"2023-03-24T07:04:58","date_gmt":"2023-03-24T07:04:58","guid":{"rendered":"https:\/\/dofasting.com\/blog\/?p=4269"},"modified":"2023-06-07T10:08:58","modified_gmt":"2023-06-07T10:08:58","slug":"peanut-butter-for-weight-loss","status":"publish","type":"post","link":"https:\/\/dofasting.com\/blog\/peanut-butter-for-weight-loss\/","title":{"rendered":"Is Peanut Butter Good for Weight Loss? Everything You Need To Consider"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_46 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dofasting.com\/blog\/peanut-butter-for-weight-loss\/#Can_Peanut_Butter_Help_With_Weight_Loss\" title=\"Can Peanut Butter Help With Weight Loss?\">Can Peanut Butter Help With Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dofasting.com\/blog\/peanut-butter-for-weight-loss\/#How_Does_Peanut_Butter_Support_Weight_Loss\" title=\"How Does Peanut Butter Support Weight Loss?\">How Does Peanut Butter Support Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dofasting.com\/blog\/peanut-butter-for-weight-loss\/#Other_Nutritional_Benefits_of_Peanut_Butter\" title=\"Other Nutritional Benefits of Peanut Butter\">Other Nutritional Benefits of Peanut Butter<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dofasting.com\/blog\/peanut-butter-for-weight-loss\/#Consider_These_Drawbacks_Before_Adding_Peanut_Butter_to_Your_Diet\" title=\"Consider These Drawbacks Before Adding Peanut Butter to Your Diet\">Consider These Drawbacks Before Adding Peanut Butter to Your Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dofasting.com\/blog\/peanut-butter-for-weight-loss\/#Ways_To_Include_Peanut_Butter_in_a_Weight_Loss_Diet\" title=\"Ways To Include Peanut Butter in a Weight Loss Diet\">Ways To Include Peanut Butter in a Weight Loss Diet<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2><span class=\"ez-toc-section\" id=\"Can_Peanut_Butter_Help_With_Weight_Loss\"><\/span>Can Peanut Butter Help With Weight Loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>In short, yes\u2014peanut butter can help with losing weight. Let\u2019s take a look at the nutritional value of <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172470\/nutrients\">2 tablespoons of peanut butter<\/a>:<\/p>\n<ul>\n<li aria-level=\"1\">Calories \u2014 188<\/li>\n<li aria-level=\"1\">Fat \u2014\u00a0 16 grams<\/li>\n<li aria-level=\"1\">Carbs \u2014 7 grams<\/li>\n<li aria-level=\"1\">Fiber \u2014 3 grams<\/li>\n<li aria-level=\"1\">Protein \u2014 8 grams<\/li>\n<li aria-level=\"1\">Manganese \u2014 29% of the Reference Daily Intake (RDI)<\/li>\n<li aria-level=\"1\">Magnesium \u2014 13% of the RDI<\/li>\n<li aria-level=\"1\">Phosphorus \u2014 10% of the RDI<\/li>\n<li aria-level=\"1\">Potassium \u2014 7% of the RDI<\/li>\n<li aria-level=\"1\">Vitamin E \u2014 10% of the RDI<\/li>\n<li aria-level=\"1\">Vitamin B3 (niacin) \u2014\u00a022% of the RDI<\/li>\n<li aria-level=\"1\">Vitamin B6 \u2014 7% of the RDI<\/li>\n<li aria-level=\"1\">Vitamin B9 (folate) \u2014 7% of the RDI<\/li>\n<\/ul>\n<p>A single serving (about 2 tablespoons) of peanut butter provides approximately 10% of your daily fiber needs. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15797686\/\">Fiber is an important factor in weight loss<\/a> and has been shown to be linked to lower body mass index (BMI).<\/p>\n<p>Peanut butter can contribute to weight loss or weight management by <strong>reducing feelings of hunger<\/strong>. In fact, one study reported that people who add peanut butter to their breakfast <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23122211\/\">feel more satiated<\/a> than those who don\u2019t.<\/p>\n<p>This might be because of the critical component in peanut butter, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23107521\/\">protein<\/a>, which is known to promote satiety.<\/p>\n<p>In addition, peanut butter doesn\u2019t contain added sugars in its pure, 100% peanut variants, making it a healthy choice that can be added to any balanced diet.<\/p>\n<p>However, don\u2019t forget that sustainable weight loss requires a combination of a balanced diet and regular exercise\u2014peanut butter, on its own, will not lead to weight loss.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2><span class=\"ez-toc-section\" id=\"How_Does_Peanut_Butter_Support_Weight_Loss\"><\/span>How Does Peanut Butter Support Weight Loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Peanut butter is rich in various nutrients, but how does this spread work for weight loss?<\/p>\n<h3>High protein content<\/h3>\n<p>With approximately 8 grams of protein in 2 tablespoons, peanut butter is considered to be a protein-rich spread.<\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18469287\/#:~:text=Potential%20beneficial%20outcomes%20associated%20with,2)%20increased%20thermogenesis%2D%2Dhigher%2D\">Protein increases the feelings of fullness<\/a> more than other macronutrients like carbs or fat. Moreover, eating enough protein can reduce cravings or the risk of overeating, <strong>reducing your overall calorie intake.<\/strong><\/p>\n<p>Protein can also boost the generation of <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/22283-glucagon#:~:text=Glucagon%20is%20a%20hormone%20that,hormone%2C%20decreases%20blood%20sugar%20levels.\">glucagon<\/a>, growth hormone, and other hormones that regulate metabolism, which can help with weight loss.<\/p>\n<p>Lastly, your body uses more energy to digest protein, which increases the number of calories burned during digestion and can promote weight change.<\/p>\n<p>Bear in mind that the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK56068\/table\/summarytables.t4\/?report=objectonly\">recommended daily protein intake<\/a> is 46 grams for women and 56 grams for men, although this may vary depending on age and activity levels.<\/p>\n<h3>Reduction of appetite<\/h3>\n<p>Managing one&#8217;s appetite is crucial when attempting to lose weight. Being energy-dense and satiating, tree nuts and peanuts can lead to considerable adaptive dietary responses.<\/p>\n<p>A scientific study has suggested that peanut butter may enhance sensations of <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23122211\/\">fullness<\/a>. The study involved 15 obese women who consumed 3 tablespoons of peanut butter for breakfast, and they demonstrated a <strong>reduced need for calorie intake<\/strong> compared to those who did not include peanut butter in their morning meal.<\/p>\n<p>However, more research is needed to draw accurate conclusions about whether or not peanut butter can 100% help reduce your appetite.<\/p>\n<h3>Improved metabolism<\/h3>\n<p>Peanut butter is rich in <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0261561404000263#:~:text=A%20recent%20multicenter%20study%20(KANWU,does%20not%20affect%20insulin%20sensitivity.\">dietary fat<\/a> (one of the healthy fats needed for the correct functioning of the body), which is shown to improve insulin sensitivity and can also have a positive effect on metabolism.<\/p>\n<p>Moreover, the spread is abundant in protein, healthy fats, and fiber, which can help you feel full and satisfied for more time. <strong>This can result in eating fewer calories and increasing your metabolic rate.<\/strong><\/p>\n<p>Nonetheless, it is important to acknowledge that there is limited evidence supporting the notion that peanut butter can enhance your metabolism.<\/p>\n<h3>Stable blood sugar levels<\/h3>\n<p>Peanuts, other nuts, and peanut butter are considered low glycemic index (GI) foods, with a<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4711439\/\"> GI score of 14<\/a>. This means they are unlikely to cause significant blood sugar spikes, making them a good choice for people with diabetes or those looking to manage their blood sugar levels.<\/p>\n<p>Moreover, one research suggests that eating peanuts and nuts can help people with type 2 diabetes lose weight and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30360498\/\">improve their blood sugar levels<\/a>.<\/p>\n<p>Another <a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/07315724.2018.1519404?journalCode=uacn20\">study featuring healthy adults<\/a> revealed that eating 2 tablespoons of peanut butter with white bread and apple juice resulted in a significantly lower glucose spike compared to taking only bread and juice.<\/p>\n<p>This can mean that peanut butter might help <strong>slow down the absorption of carbohydrates<\/strong> from other foods and help maintain <a href=\"https:\/\/dofasting.com\/blog\/how-to-lower-blood-sugar\/\">stable blood sugar levels<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Other_Nutritional_Benefits_of_Peanut_Butter\"><\/span>Other Nutritional Benefits of Peanut Butter<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>As mentioned above, peanut butter packs a powerful punch of essential vitamins and minerals, which can unleash other potential health benefits.<\/p>\n<h3>Good for heart health<\/h3>\n<p>Heart disease refers to a group of conditions affecting the heart, such as coronary artery disease, heart attack, and store. Excessive blood pressure, high cholesterol, and other variables can contribute to these disorders.<\/p>\n<p>Peanut butter can improve your heart health for a few reasons:<\/p>\n<ul>\n<li aria-level=\"1\"><strong>Rich in dietary fiber<\/strong> \u2014\u00a0fiber-rich foods have been demonstrated to lower blood pressure, inflammation, and total blood cholesterol levels, all of which are <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983#:~:text=Soluble%20fiber%20found%20in%20beans,reducing%20blood%20pressure%20and%20inflammation.\">beneficial for heart health<\/a>.<\/li>\n<li aria-level=\"1\"><strong>Rich in vitamins E, magnesium, and potassium<\/strong> \u2014\u00a0vitamin E is a fat-soluble antioxidant that helps <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3735930\/#:~:text=Vitamin%20E%20is%20a%20naturally,against%20cardiovascular%20(CV)%20events.\">avoid cardiovascular disease<\/a>. Magnesium and potassium help <a href=\"https:\/\/www.health.harvard.edu\/heart-health\/key-minerals-to-help-control-blood-pressure\">regulate your blood pressure<\/a>.<\/li>\n<li aria-level=\"1\"><strong>Rich in plant-based protein<\/strong> \u2014\u00a0plant proteins include amino acids that <a href=\"https:\/\/www.lifespan.org\/lifespan-living\/plant-based-diets-and-your-heart-health#:~:text=Overall%2C%20the%20mechanisms%20for%20the,vascular%20function%20through%20nitric%20oxide.\">improve vascular function<\/a>.<\/li>\n<li aria-level=\"1\"><strong>Rich in unsaturated fats<\/strong> \u2014 unsaturated fats can help <a href=\"https:\/\/www.heartfoundation.org.au\/bundles\/healthy-living-and-eating\/fats-oils-and-heart-health#:~:text=Unsaturated%20fats%20can%20help%20improve,your%20risk%20of%20heart%20disease.\">improve cholesterol levels<\/a> by decreasing \u201cbad\u201d cholesterol (LDL) and increasing \u201cgood\u201d cholesterol (HDL).<\/li>\n<\/ul>\n<h3>Has anti-inflammatory properties<\/h3>\n<p>Inflammation is the immune system&#8217;s normal reaction to damage or infection, but chronic inflammation has been related to a variety of disorders, including heart disease, diabetes, and cancer.<\/p>\n<p>Peanut butter contains <a href=\"https:\/\/www.ospecialists.com\/news\/osteoarthritis---eat-this-not-that#:~:text=Peanut%20Butter%20%2D%20Vitamin%20B3%2C%20found,improving%20flexibility%20and%20reducing%20inflammation.\">vitamin B3<\/a>, often known as niacin, which is essential for energy metabolism in the body. Vitamin B3 has been found to have anti-inflammatory properties in addition to its metabolic actions.<\/p>\n<p>Additionally, peanuts include <a href=\"https:\/\/www.hsph.harvard.edu\/news\/hsph-in-the-news\/peanuts-can-be-healthy\/#:~:text=Peanuts%20contain%20mostly%20mono%2D%20and,they%20contain%20anti%2Dinflammatory%20polyphenols.\">polyphenols<\/a>, which are natural substances present in various plant-based meals such as <a href=\"https:\/\/dofasting.com\/blog\/low-calorie-fruits\/\">fruits<\/a>, vegetables, and nuts. Peanut skin mainly contains polyphenols, which have <a href=\"https:\/\/dofasting.com\/blog\/antioxidant-foods\/\">antioxidant<\/a> and anti-inflammatory effects.<\/p>\n<p>Antioxidants help safeguard the body from free radical damage, which can help avoid chronic illnesses.<\/p>\n<h3>May support healthy brain function<\/h3>\n<p>There is evidence to support the idea that peanuts and peanut butter are one of the healthiest foods for <a href=\"https:\/\/dofasting.com\/blog\/what-does-fasting-do-to-the-brain\/\">brain function<\/a>. Peanuts include a natural form of various elements that benefit brain function, <strong>including vitamin E, folate, and magnesium.<\/strong><\/p>\n<p>Additionally, some research suggests eating peanut butter may help improve <a href=\"https:\/\/www.hsph.harvard.edu\/news\/hsph-in-the-news\/peanuts-heart-disease-cognitive-decline\/\">memory and cognitive function<\/a>. This is probably because of the abundance of antioxidant and anti-inflammatory compounds known as <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5055983\/#:~:text=Polyphenols%20are%20compounds%20with%20various,applications%20in%20different%20pathological%20situations.\">polyphenols<\/a>.<\/p>\n<p>These substances may assist in protecting the brain against free radical and inflammatory damage, both of which are known to contribute to the development of Alzheimer&#8217;s disease.<\/p>\n<p>Eating peanut butter may also improve your mood and emotional well-being. One study indicated that people who eat peanut butter showcased reduced levels of <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34656952\/\">anxiety and depression<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Consider_These_Drawbacks_Before_Adding_Peanut_Butter_to_Your_Diet\"><\/span>Consider These Drawbacks Before Adding Peanut Butter to Your Diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Unfortunately, it is possible (and very easy) to eat too much peanut butter. Here are some reasons to try and limit your intake of this tasty spread:<\/p>\n<ul>\n<li><strong>High in calories<\/strong> \u2014 peanut butter is high in calories, which can lead to weight gain if consumed in excess.<\/li>\n<li aria-level=\"1\"><strong>High in fat<\/strong> \u2014\u00a0saturated fat present in peanuts can lead to heart problems if consumed in excess. Portion size is essential when eating peanut butter to avoid exceeding your daily needs for fat.<\/li>\n<li aria-level=\"1\"><strong>Peanut allergies or sensitivities<\/strong> \u2014\u00a0peanut butter can be fatal for people with peanut allergies.<\/li>\n<li aria-level=\"1\"><strong>Can interfere with specific mineral absorption<\/strong> \u2014\u00a0peanuts have a high phosphorus content that can interfere with your body\u2019s <a href=\"https:\/\/academic.oup.com\/advances\/article\/5\/1\/92\/4558032\">ability to absorb other minerals<\/a>, like iron and zinc.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Ways_To_Include_Peanut_Butter_in_a_Weight_Loss_Diet\"><\/span>Ways To Include Peanut Butter in a Weight Loss Diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Savor the nutty goodness of peanut butter while keeping your diet well-rounded and nutritious with these easy tips:<\/p>\n<ul>\n<li aria-level=\"1\"><strong>Measure your portions<\/strong> \u2014 portion control is essential when trying to lose weight or boost fat loss. Remember that peanut butter is high in calories, and one serving of peanut butter is approximately 2 tablespoons.<\/li>\n<li aria-level=\"1\"><strong>Use natural peanut butter<\/strong> \u2014 grab the peanut butter with no added sugar, preservatives, or oils. Or, take time to prepare your own homemade peanut butter by blending some peanuts in a food processor.<\/li>\n<li aria-level=\"1\"><strong>Use it in sauces and dressings<\/strong> \u2014 its creamy texture can be an excellent base for various sauces and dressings.<\/li>\n<li aria-level=\"1\"><strong>Use it in oatmeal, yogurt, and smoothies<\/strong> \u2014\u00a0this will make your meal more filling and provide a good source of protein.<\/li>\n<li aria-level=\"1\"><strong>Use it as a dip for fruit slices<\/strong> \u2014 slice some apples, carrots, bananas, or even celery and dip them in peanut butter to add flavor and protein.<\/li>\n<\/ul>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h3>Healthy peanut butter recipes for weight loss<\/h3>\n<p>The <a href=\"https:\/\/dofasting.com\/\">DoFasting app<\/a> is an app that helps you reach your <a href=\"https:\/\/dofasting.com\/blog\/intermittent-fasting-for-weight-loss\/\">weight loss goals<\/a>. It includes over 5000 healthy, easy-to-make, well-balanced recipes, so you never run out of ideas.<\/p>\n<p>Here are a few recipes with peanut butter from the app:<\/p>\n<h4>Peanut butter, banana, and oat smoothie<\/h4>\n<p>Nutritional value:<\/p>\n<ul>\n<li aria-level=\"1\"><strong>Energy<\/strong> \u2014 366 kcal<\/li>\n<li aria-level=\"1\"><strong>Fat<\/strong> \u2014 15.8 g<\/li>\n<li aria-level=\"1\"><strong>Carbs<\/strong> \u2014 45.8 g<\/li>\n<li aria-level=\"1\"><strong>Protein<\/strong> \u2014\u00a010.1 g<\/li>\n<\/ul>\n<p>Ingredients:<\/p>\n<ul>\n<li><strong>Almond milk, unsweetened<\/strong> \u2014\u00a01 cup<\/li>\n<li><strong>Banana, ripe<\/strong> \u2014\u00a01 medium<\/li>\n<li><strong>Peanut butter<\/strong> \u2014 1 \u00bd tbsp<\/li>\n<li><strong>Oats, dry<\/strong> \u2014\u00a02 tbsp<\/li>\n<li><strong>Ground cinnamon<\/strong><\/li>\n<\/ul>\n<p>Instructions:<\/p>\n<ul>\n<li aria-level=\"1\">Put all the ingredients in a blender and blend until smooth.<\/li>\n<li aria-level=\"1\">Pour the smoothie into a glass.<\/li>\n<\/ul>\n<h4>Coconut banana pancakes with peanut butter<\/h4>\n<p>Nutritional value:<\/p>\n<ul>\n<li aria-level=\"1\"><strong>Energy<\/strong> \u2014 277 kcal<\/li>\n<li aria-level=\"1\"><strong>Fat<\/strong> \u2014 9.9 g<\/li>\n<li aria-level=\"1\"><strong>Carbs<\/strong> \u2014\u00a033.3 g<\/li>\n<li aria-level=\"1\"><strong>Protein<\/strong> \u2014 13.9 g<\/li>\n<\/ul>\n<p>Ingredients:<\/p>\n<ul>\n<li><strong>Coconut milk, unsweetened<\/strong> \u2014\u00a01\/3 cup<\/li>\n<li><strong>Egg white<\/strong> \u2014\u00a02 medium eggs<\/li>\n<li><strong>Banana, ripe<\/strong> \u2014 \u00bd small<\/li>\n<li><strong>Oat Flour<\/strong> \u2014\u00a01\/4 cup<\/li>\n<li><strong>Peanut butter<\/strong> \u2014 2 tsp<\/li>\n<li><strong>Baking powder<\/strong> \u2014\u00a01\/2 tsp<\/li>\n<li><strong>Stevia liquid<\/strong><\/li>\n<li><strong>Salt<\/strong><\/li>\n<\/ul>\n<p>Instructions:<\/p>\n<ul>\n<li aria-level=\"1\">Add the flour, baking powder, stevia, and a pinch of salt into a mixing bowl. Mix until all the ingredients are combined.<\/li>\n<li aria-level=\"1\">In a separate bowl, mash the banana with a fork. Add the mashed banana into the mixing bowl and mix to combine. Add more milk or flour if the batter is too thick or too runny.<\/li>\n<li aria-level=\"1\">Pour the coconut milk and egg white into the mixing bowl. Whisk actively. Stir the milk slowly into the flour mixture to make a smooth batter.<\/li>\n<li aria-level=\"1\">Heat a frying pan. Drop the batter into the hot pan and form circles. Cover and cook for about 2 min until bubbles start to form.<\/li>\n<li aria-level=\"1\">Flip and cook for another 1-2 min until browned on the other side. Repeat with the rest of the batter.<\/li>\n<li aria-level=\"1\">Spread the pancakes with peanut butter.<\/li>\n<\/ul>\n<p>You can access more healthy recipes by downloading the <a href=\"https:\/\/dofasting.com\/\">DoFasting app<\/a>.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2>Final Thoughts<\/h2>\n<p>Peanut butter is a tasty, high-calorie spread that can provide several health benefits when included in a balanced diet. It&#8217;s a good source of protein, healthy fats, fiber, and various vitamins and minerals, making it a nutrient-dense food that can promote weight loss and overall good health.<\/p>\n<p>However, too much peanut butter can lead to weight gain. Hence, it is advisable to limit your intake to two tablespoons a day. Also, by preparing homemade peanut butter, you can ensure a healthier version that is free from added sugars and preservatives, which are often found in store-bought peanut butter varieties.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Can Peanut Butter Help With Weight Loss? In short, yes\u2014peanut butter can help with losing weight. Let\u2019s take a look at the nutritional value of 2 tablespoons of peanut butter: Calories \u2014 188 Fat \u2014\u00a0 16 grams Carbs \u2014 7 grams Fiber \u2014 3 grams Protein \u2014 8 grams Manganese \u2014 29% of the Reference [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[33,99],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is Peanut Butter Good for Weight Loss: Answered<\/title>\n<meta name=\"description\" content=\"Is peanut butter good for weight loss? 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