The Best Nut Butters for Keto & Weight Loss
peanut butter is the quintessential north american sandwich spread but is eating peanut butter good for weight loss or is it just gonna cause weight gain hi i’m dr brian young a naturopathic doctor in toronto let’s talk about peanut butter and help you decide whether you should be eating it on your weight loss diet [Music] peanut butter is made by grinding up roasted peanuts and sometimes adding additional ingredients like emulsifiers salt and sugar to create a delicious paste the exact proportions depend heavily on the manufacturer so a peanut butter from one brand might have a different nutritional profile than another peanuts as well as other nuts are packed full of good nutrition and including them appropriately into your diet might help to reduce the risks of cancer cardiovascular disease and other chronic issues peanut butter versus other nut butters other nut butters like almond butter are made in a similar fashion to peanut butter and generally speaking different types of nut butters have pretty similar macronutrient densities and contain about the same amount of protein fat carbohydrate and calories for example peanut butter tends to be the highest in protein and walnut butter tends to be the highest in fat but if you’re only having like one to two tablespoons per day the difference is somewhat minimal there are some differences between specific nutrients however for example almond and walnut butter tend to have more omega-3 fats sunflower butter has higher amounts of vitamin e and sesame butter and tahini tend to have a larger variety of other micronutrients so choosing which nut butter you eat should largely depend on which nutrients you want and which taste you prefer sweet spreads like nutella or other chocolatey spreads don’t count as nut butters in my opinion real nut butters should be mostly made of nuts with small amounts of sugar nutella is mostly made of sugar with small amounts of nuts i suggest avoiding these sweet chocolatey spreads as they have more in common with dessert icings than nut butters whole peanuts versus peanut butter eating whole peanuts will have slightly more protein and fiber and slightly less calories and carbohydrate than peanut butter as a result some studies suggest that eating whole nuts will be better than eating nut butters in terms of weight control and health since whole nuts have less sugar are less refined and retain more of their fiber and protein content this might be the case especially if too much sugar salt or fat is added to the peanut butter so if you prefer to have whole peanuts have the whole peanut naturally by itself and make sure you avoid peanuts that have been heavily flavored or coated with sugar or chocolate is peanut butter keto friendly if eaten in moderate amounts peanut butter and other nut butters can be eaten on keto it has a pretty high fat content which makes it a good keto food however it does contain a few grams of carbohydrate per tablespoon something you might need to take into account if you’re counting carbs on your keto diet just keep in mind that the type of peanut butter that’s keto friendly are the unsweetened and natural peanut butters sweet peanut butter spreads treats and candies are not considered keto friendly since the added sugar could potentially break ketosis is peanut butter inflammatory peanuts and peanut butter are high in omega-6 fatty acids omega-6 is a fat that’s used as a part of the inflammatory pathway and is a nutrient that helps activate the immune system some studies also observe that people with high intakes of omega-6 fat compared to omega-3 fat appear to have an increased risk of a number of diseases as a result some people automatically assume that peanut and peanut butters are going to be highly inflammatory however we don’t have good evidence to support this assumption the mere fact that peanuts contain more omega-6 doesn’t mean that it will cause inflammation or increase health risks indeed research suggests that dietary intake of more plant-based oils from all kinds of nuts including peanuts have been observed to reduce inflammation and the risks of various diseases even then some clinicians are hesitant to recommend peanut butter because they’re afraid some patients will then believe it’s okay to eat any type of peanut butter like reese’s peanut butter cups or think it’s okay to eat peanut butter treats that are too high in sugar salt or fat and too many of these treats might be problematic but more so due to their high sugar salt or fat content rather than their peanut content regardless unless you’re actually sensitive or allergic to peanuts having a little bit of unsweetened and natural peanut butter is not likely gonna cause any inflammation so now let’s take a look at the strengths and weaknesses of eating peanut butter on your weight loss diet strength high in protein and fat peanut butter is chock full of fat and protein which is why it’s often recommended on low carbohydrate or ketogenic diets the large amount of fat make peanut butter quite filling which can help you to manage hunger and appetite weakness high calorie density because peanut butter is so high in fats it tends to be quite high in overall calories one tablespoon of peanut butter has more calories than one large egg peanut butter has more calories per weight than bacon so if you’re blending peanut butter into a smoothie you’ll need to watch how much you’re adding especially if you tend to haphazardly add a few tablespoons into a pre-workout smoothie or something a few tablespoons of peanut butter could easily add up to a few hundred calories if you’re not careful summary peanut butter is a good way to increase plant-based fats and protein into your diet as well as improve the fullness of any meal or snack for example you could add peanut butter to a smoothie or fruit snack so that it keeps you fuller for longer or you could eat it straight up as well if you’re having peanut butter as a snack try to have it so it’ll prevent you from snacking on other sugary treats or use it as a way to reduce your hunger when lunch or dinner comes around and hopefully have a smaller overall meal aim for unsweetened and natural peanut butter and remember that the fullness from fats and proteins takes some time to take effect so eat slowly and give yourself some time to enjoy it don’t stuff yourself do you have peanut butter on your weight loss diet or do you prefer another nut butter let me know in the comments down below and if you found this video helpful please subscribe to the channel and leave me a like hit the notification bell if you want to stay up to date and share this video with someone you know can use the help you
???????????????????????????????????????????? The World’s Only Slimming Crystal Water Bottles! The unique combination of crystals is so powerful that it has been used for decades by crystal healing experts to help thousands of men and women change their lives for the better ➯➱ ➫ ➪➬ ???????????????????????????????????????????? [Official] ᵘᵖᵗᵒ ⁷⁰% ᵒᶠᶠ ᵗᵒᵈᵃʸ! As Slim Crystal products are in high demand, the SlimCrystal is one of the best and most affordable weight loss products that’s available on the market. Grab your SlimCrystal bottle now!
