It is well known among gym-goers that the peanut butter be considered a must have in fit nutrition, but why?
Although it is rich in protein, this food is also very fat and caloric and certainly not the first thing you think about when you want to start a diet to lose weight, yet ...
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Peanut butter and the gym: does it help in weight loss?
There are several scientific evidences and researches that show that if eaten in moderation, Peanut Butter May Actually Promote Weight Loss!
This process occurs in two ways:
- Help control appetite: eat snacks based on nuts before a meal it contributes to a greater sense of fullness.
- Helps the glycemic response: Peanut butter has a low index glicemico and eating it helps burn fat, protein and fiber without sending sugar levels haywire.
What's the best peanut butter?
There are many types of peanut butter on the market; always be very careful to check the nutritional labels because the most commercial ones contain many added sugars, salt and preservatives.
Natural and organic peanut butter brands are the best. We can find this food in a creamy or crunchy form; the crunchy one contains more fiber and folate, both of which are essential for health, while the creamy one usually contains more protein.
You can also make it at home by chopping natural unsalted peanuts and adjusting the consistency with water o milk unsweetened almond.
How Much Peanut Butter to Eat?
The answer to this question is not unique; as with all foods the key is moderation.
Those who do sports certainly have a higher calorie expenditure so they can afford a higher calorie intake, but it all depends on the characteristics and objectives of the individual.
Generally 1 spoon of peanut butter a day, perhaps for breakfast over 2 slices of toast, with fruit and Greek yogurt, is the recommended dose.
Benefits
Peanut butter doesn't just aid in weight loss; consuming peanuts also brings other benefits:
- Help the recovery after training
- It can reduce the risk of diabetes
- It is rich in vitamins and minerals: copper, folate, B vitamins, manganese
- It can reduce the risk of heart disease, cancer, and respiratory diseases
Peanut butter and sports
Peanut butter is an affordable substitute for expensive fitness supplements; contains about 30 essential vitamins and minerals, is rich in proteins (useful for muscle growth and recovery), fiber and good fats and does not contain cholesterol.
It also contains a good dose of calories, useful for the growth of muscle mass good for those who train.
In conclusion
Peanut butter can be part of a healthy program weight loss, but remember this won't happen just because you eat it.
Burning more calories than ingested by eating consciously and exercising is the proven formula for weight loss.
Eating a small daily portion of peanut butter could give you the incentive you need to turn down other fatty, sugar-rich foods in favor of healthier options.
How much peanut butter do you eat and when? Let us know in the comments and follow us on our Telegram channel
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