Nutrition for Weight Loss Peanut Butter for Weight Loss How 2 Tablespoons Can Keep a Diet on Track By Jennifer R. Scott Jennifer R. Scott is a weight loss writer. She designed her own successful weight loss plan, which helped her safely lose 50 pounds in about a year. Learn about our editorial process Jennifer R. Scott Reviewed by Reviewed by Mia Syn, MS, RDN on October 29, 2020 instagram Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Review Board Mia Syn, MS, RDN on October 29, 2020 Print Verywell / Alexandra Shytsman Most people are aware that peanut butter is an excellent source of protein and nutrition but will cross it off the list when it comes to a weight-loss diet plan. Considering that two tablespoons pack 188 calories, 144 of which come from fat, it is not what most of us would call "diet food." Think again. New research suggests that peanuts in all their forms—including peanut butter—may not only help you shed weight but keep it off over the long term. What the Research Says In 2010 review of available literature assessing the effects of nut consumption on obesity, researchers concluded that an increased intake of nuts was associated with a decreased risk of metabolic syndrome (a disorder characterized by excess abdominal girth and high cholesterol levels). What they found was that peanuts and tree nuts reduced the post-prandial glycemic response (changes in blood sugar after eating) while providing the dietary fiber needed to make a person feel full. A study from the Harvard School of Public Health found that frequent nut or peanut butter consumption (twice weekly) was associated with less weight gain over an eight-year period. Of the types and preparations consumed, peanuts and peanut butter were the most common. Adding Peanut Butter to Your Diet To get the full benefits of peanut butter in a weight-loss plan, you need to limit your daily intake to a single serving, or two tablespoons. Some people will consume peanut butter shortly before a meal to temper their hunger. Others will add peanut butter to a reduced-calorie meal to increase the dietary fiber and protein content. If you are counting calories, don't mistake a heaping spoonful for a tablespoon. Instead, fill a proper measuring spoon with peanut butter and level it off with the back of a knife. If you have high blood pressure, find a low-salt brand or a natural peanut butter with no added ingredients. On the other hand, if you prefer peanuts over peanut butter, limit yourself to a third of a cup per day. Opt for dry-roasted, unsalted peanuts which have no added fat. Besides a good, old-fashioned peanut butter and jelly sandwich, here are other diet-friendly ideas to consider: Dip apple slices or celery stalks into peanut butter.Replace croutons in your salad with peanuts.Make your own trail mix with dried fruit.Spread peanut butter onto rice or popcorn cakes.Swirl a tablespoon of peanut butter into fat-free yogurt.Mix chopped peanuts in with low-fat microwave popcorn.Add peanut butter to a low-fat vanilla shake or smoothie.Stir peanut butter into a bowl of oatmeal or cream of wheat. Peanut Butter Nutritional Facts Tips and Suggestions To eliminate added fats and sugars, try making fresh peanut butter. Some health food stores provide customers with a grinder and bulk peanuts to make a fresh supply in-store. Once home, you can add salt and a sweetener if desired. When compared to store-bought peanut butter, natural peanut butter is smoother and mixes well in smoothies. The fat will tend to separate but can be easily reincorporated with a little stir. With a little moderation and creativity, peanut butter may not only help quell your appetite but keep your diet firmly on track. Peanut Butter in a Weight Loss Diet Plan Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Salas-Salvadó J, Guasch-Ferré M, Bulló M, Sabaté J. Nuts in the prevention and treatment of metabolic syndrome. Am J Clin Nutr. 2014;100 Suppl 1:399S - 407S. doi:10.3945/ajcn.113.071530 Bes-Rastrollo M, Wedick NM, Martinez-Gonzalez MA, Li TY, Sampson L, Hu FB. Prospective study of nut consumption, long-term weight change, and obesity risk in women. Am J Clin Nutr. 2009;89(6):1913-1919. doi:10.3945/ajcn.2008.27276 Additional Reading Bes-Rastrollo, M.; Wedick, N., Martinez-Gonzalez, M. et al. Prospective study of nut consumption, long-term weight change, and obesity risk in women. Amer J Clin Nutrition. 2009;89(6):1913-1919. DOI: 10.3945/ajcn.2008.27276. Flores-Mateo.G.; Rojas-Rueda, D.; Basora, J. et al. Nut intake and adiposity: meta-analysis of clinical trials. Amer J Clin Nutrition. 2013;97(6):1346-1355. DOI: 10.3945/ajcn.111.031484. Jordi Salas-SalvadóMarta, J.; Guasch-Ferré, M.; Bulló, M. et al. Nuts in the prevention and treatment of metabolic syndrome. Amer J Clin Nutrition. 2014;100(Suppl 1);399-407. DOI: 10.3945/ajcn.113.071530. Mattes, R.; Kris-Etherton, P.; and Foster, G. Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in Adults. J Nutrition. 2008;9(1):1741-45. DOI: 10.1093/jn/138.9.1741S. Tan. S.; Dhillon, J.; and Mattes, R. A review of the effects of nuts on appetite, food intake, metabolism, and body weight. Amer J Clin Nutrition. 2014;100(Supp1). DOI: 10.3945/ajcn.113.071456.