Peanut Butter: Kill Your Low-fat Diet?
 

I've heard alot of conflicting information on this subject, and I need some opinions... will the high fat in peanut butter hurt your diet? Or help you?

While I know that most of the fats in peanut butter are good fats, they're still fats. What I'm trying to figure out is if consuming a tablespoon or two when I'm craving will overly hurt my diet. I've found that eating a tablespoon in between lunch and dinner usually keeps me going, so when I'm hungry or craving something salty, I reach for the peanut butter. But I'm afraid this might be hurting my chances of losing the last 5 pounds I want to.

So has anyone else been anywhere near my situation? Or do you use this method also, and it's working well for you? Or making it worse, and need guidance as well?

Ya, I got a peanut butter weakness and I use it for a snack or spread it on a piece of wheat toast for breakfast.
Obviously moderation is the key.....
Get the natural PB, check the ingredients on the other "reduced" fat PB- they contain hydrogenated oils :mad:

"Reduced fat" pb is also full of sugar. I'm better off killing a craving with whole nuts, it's just too easy for me to go overboard on the peanut butter. LOVE it! lol

It is high in fat but it is also extremely high in protein so if you're working out, it will help you build muscle and raise your metabolism. If you don't get much exercise than it probably isn't a good idea but if you are building muscle and keeping track of your fat intake you should be fine a little peanut butter! :D

what do you call a little??

One serving size per the nutrition label.

I usually spread some on wheat toast as a mid-afternoon snack. I actually measure it, because like you, I LOVE peanut butter. :) So I'll only use a tablespoon, which is half of the actual serving size.

And yes, I workout frequently. I do cardio between 5-6 days a week, with weight lifting between 3-4 of those days, depending on how busy I am. I gotta go with what time allows. :) I've been keeping my protein as high as I possibly can, around 70-80 grams a day, by eating eggs, lean meats, and whole grains. But I'd have to say eating regular roasted peanuts are even worse for me, because I can eat an entire can without realizing it! :D

as long as calorie expenditure > calorie consumption you will be fine, just because something is high in fat doesn't mean you will get fat.

I love peanut butter. It is totally a stable of my diet and hasn't killed it. The fat in peanuts is monounsaturated, the "good kind". It is caloric, so I eat half a serving which gives me about 100 calories and 9 grams of fat.

When I eat foods that are higher in fat it helps control my blood sugar, helps me feel fuller longer and gives me more energy. I eat oatmeal with peanut butter and honey before I run.

Peanut butter is soooo delicious and satisfying! I could eat the whole jar! Your best bet is to switch to natural (check label should read peanuts ONLY) if you check the labels most have surgar added and have hydrogenated oils NOT GOOD. Also moderation is key of course. I try saving it for a treat ;)

It is not fat that makes you fat but sugar is the evil one.
Just as long as you avoid hydrogenated fats you will be fine.
Use all natural peanut butter, almond butter is yummy too.
Just keep track of your calories.
I avoid all sugars of any form, white flour products, deep fried foods, and hydrogenated fats.

I'm also a huge fan of the PB! My morning protein shake consists of a cup of nonfat milk, 2tbl PB, chocolate protein powder (maybe a tsp of sugar free cocoa powder for some extra chocolately taste), and about half a banana (sliced and frozen). It's absolutely delicious! I get the smooth creaminess of the PB, plus the chocolatey flavor, and there's the banana too (frozen fruit helps make it thicker). I feel like I'm having a regular milkshake for breakfast. I get PB and don't feel like I'm missing out on sweet things.

But as for PB killing my diet, as others have said...moderation is the key. And I can't ever just sit with the jar, I have to measure it out and put the thing away.

I prefer the all natural almond butter myself but the peanut butter that lists peanuts as the only ingredient is the way to go! One tablespoon spread on apple slices is a great mid-afternoon snack.

I eat a tablespoon or two or peanut butter periodically myself with no ill effects, I don't think that little pb is going to make a dent in your diet no matter where you stand and what your goals are. Like many here I am also a fan of pb.

What I will say is avoid reduced-fat or low-fat pb. a) It's more processed and therefore less natural no matter what the label says and b) per bottle they use fewer peanuts (check the label: it's probably reduced/low-protein too! :mad:) and compensate with more sugar/starch/gums. So it's actually probably worse for you than plain ol' reg'lar peanut butter.

Has anyone tried making their own PB? More and more I'm trying to make the foods I enjoy the most (salsa, hummus, soups, you get the picture) and I do love PB so I'm thinking of making it myself. Especially because the healthiest PBs are expensive and don't come in economy sizes! Just wondering if anyone has tried and had any success.

I would like to know if anyone makes almond butter, and if so, how that's done. I was looking at a jar in the store the other day in the organic aisle and it was $8.99!

Almond Butter is as tasty as PB and higher in fiber. It's also higher in calories, but calories in < calories out = Win.

It all goes back to what other fats are you eating? If you are limiting the fatty foods enough to squeeze it into your meal plan then go for it. Most specialist recommend to limit fat to 30% daily. For me that's around 40 grams and you better believe that if I'm craving PB I will fit it into those 40 grams. Look at ingredients too, make sure that you are not buying something just because it says fat free or reduced. Read the ingredients...... make sure that you aren't getting the surprise ingredient.

I am addicted to Trader Joes natural Almond butter w/ Sea salt. No sugar. Sooo good. :)

Its really stupid im only suppose to eat so many fat grams and i cant even eat penuts because if i enter them in the log it takes up like 1 third of my fat intake, there should be a place to write in good fats because they shouldnt count? any tips

Its really stupid im only suppose to eat so many fat grams and i cant even eat penuts because if i enter them in the log it takes up like 1 third of my fat intake, there should be a place to write in good fats because they shouldnt count? any tips

I get this at Trader Joes. Good stuff.

Better 'n Peanut Butter | Home

It's all Calories in VS Calories out. You can eat whatever you want and lose weight as long as you're eating in a deficit. If you're inactive, eat healthy fats, and if you're active eat a combo of fats/carbs.

Try not to complicate things too much.

The fact that you should eat differently whether you're active or sedentary proves that it's not simply a matter of in vs. out. That hypothesis has been disproven over and over again in the literature, but it's one that for some reason dieticians love to cling onto.

"good fats" are still fats, and they typically have similar fates in the body as the "bad fats." All fat has the potential to be stored as body fat if you have an accompanying insulin response. You can just as easily pack on fat if you eat bread with too many avocados as you can by eating bread with too much butter.

Seems like there's truth in both points above. In theory, "Calories in vs. Calories out" makes perfect sense and it's not a bad principle to follow for anyone just beginning to take control of their nutrition. You will lose 'weight' if you create a calorie deficit. But a person whose usual caloric intake of 1,600, all made up of twinkies, peanuts, and nachos will DEFINITELY NOT look, feel, or be as healthy as one whose caloric intake of 1,600 is made up of veggies, fruits, lean proteins, some whole grains and healthy fats.

But there truly is no one-size-fits-all plan, as Tandoori mentioned. Monitor your energy levels throughout the day to see whether your macronutrient choices and portions give you a boost or make you want to crawl up on the sofa. For me, that's a great indicator to know if what I'm eating causes me to thrive or dive. Oh yes, don't forget your water:)

How does changing your eating habits if you're sedentary disprove the calories in vs calories out notion? Carbs are energy, if you're not using the energy provided by them they're completely useless. You feel more full if you eat food with higher fat content.

I could lose weight every week eating all beef and ice cream as long as I am in a calorie deficit. Not to say I am going to be healthy, I'm just saying I could if I wanted to.

I promote healthy eating: vege's, fruits, meats, occasional treats, etc. I hope no one takes it as I'm anti-healthy eating!

Hi Nedo! I kind of figured you weren't advocating junk food, but there are some who only count calories and their nutrition is seriously lacking. Speaking for myself only, my concern is that even if I were inactive (which I would hate), the micronutrients, fiber, and antioxidants in carbs such as fruit and veg are required for optimum functioning in most humans--active or not. I would, though, be very strict with starchy carbs if I was inactive. Usually I try to watch starchy carbs anyways and reserve them for high energy requirements.

I realize that their nutrition is sorely lacking, but if they've been heavy their whole lives and they've eaten junk food their whole lives it would be very hard to change their eating habits. There are people whom are below average weight/average weight that are unhealthy due to their eating habits, I realize this.

People that go on health kicks always figure they need to eat 100% clean foods and that is what sets them up for failure. The all or nothing mentality we carry really destroys us long-term because not very many people can eat 100% clean for the rest of their lives.

If the peanut butter this person was consuming fits into their calorie deficit/macros they have nothing to worry about in their weight loss journey. You don't need to eat under 15g of fat to lose weight.

Life is all about moderation.

This is why I don't follow South Beach or Atkins, even though for me personally, I feel much better when I eat a high protein diet. On days I feel really well-lots of energy, good mood-consistently I'm well above 200% my RDA for protein. But Atkins and South Beach both have a lot of other rules that, quite frankly, I don't have the time or energy to deal with. I need to keep it simple if I'm going to stay the course. I try to eat 2 fruits and 3 veggies a day and be mindful of the junk food, but if it's my son's birthday and I want a cupcake, I'm gonna have one.

Nutrition is very complex. You could spend your whole life studying it and still not know everything. The concept of calorie deficit is a good place to start. Running may burn more calories than a leisurely stroll, but ANY activity is better than no activity. Before I started FitDay, I logged my calories in a notebook and did fairly well, but that became cumbersome and I gave it up. Gained it all back too. Having the RDA graphs and macronutrient pie chart and calories over time reports (besides appealing to the nerd in me) really do help you develop a good grasp of your own nutrition, what works for you, and what doesn't.

I use to eat 750g of all natural peanut in 3 days when I was initially losing weight and the weight came off fine. :)

Lizzy, I hear ya--if it's working, no need to fix it. At times, the KISS principle (keep it simple sweetheart) is best for most of us, and any "plan" I can't sustain over the long haul is doomed. On the other hand, I try to keep an open mind and stay teachable.:)

Nedo, a few years ago some "experts" were promoting the peanut butter diet. Really. Fortunately for me peanut butter upsets my stomach...which is good since I could eat half a jar in one sitting. Anyways we can all agree that moderation in all things is usually the wisest course of action.:D

I wholeheartedly agree, Lizzy, Nedo and Beth! You can find anything to support almost any position on the internet somewhere and I think that somewhere along the line, we fall victims to too much information. Although it's really comforting to go somewhere and get answers, it can be overwhelming. There is no right answer.

That's part of what I love about this site...recording everything really helps me see the balance...if not over the day, then over a couple days or a week. It takes away the stress of "going over" or "going under" at any one particular point in time.

I love when I'm surrounded by common sense :D.

SECRET TO LOSING WEIGHT IS IN....!!!



























1) Eat adequate protein to maintain muscle mass - .75 - 1g per LBM
2) Take a good multi-vitamin, fish oils
3) Lift heavy weights 3-4 times a week
4) Create a 500-1000 calorie deficit (500= 1 lb a week, 1000 = 2 lb a week)

Other then that, be creative and have fun during your weight loss journey and remember that it's a long-term journey and not some phase to get ready for your wedding or for a vacation.

Start losing weight now and not 4 weeks before your wedding/vacation!!! If you start now you won't get depressed when you enjoy that nice slice of pizza, cake, or simply have a drink after work with your co-workers!

I think this pretty much sums up my overall approach to good health/fitness. :)

Once you reach your goal it's alright to be 100-200 calories in deficit anyways. A few new studies are out demonstrating a possible connection between slight calorie restriction and longevity.

Can anyone recommend a good natural peanut butter brand?
 

I am attempting to add "good fats" like natural peanut butter, avocados, nuts etc back into my diet. I have lost 60 lbs and have hit a plateau for the past 10 weeks. Any suggestions are more than welcome! :D

Congrats on the 60 lb weight loss!!! That's wonderful! It's good that you're trying new things to get out of this plateau.

For good fats, I love avocado, olive oil, walnuts or almonds, and salmon (fresh or canned).

My absolute favorite peanut butter is PB2 Powdered Peanut butter. You mix two Tbsp powder with one Tbsp water for a serving. The nutrition facts per serving are:

Cals: 53.2
Total fat: 1.87 g
Sat. fat: 0.34 g
Sodium: 77.6 mg
Total carbs: 3.4 g
Fiber: 0.48 g
Sugars: 1.66 g
Protein: 5.65 g

It's obviously not high in fat so it might not be what you're looking for, but I thought I'd share it because I love it so much! I love that it's low cal, low fat, low sugar and sodium, and high in protein. It's awesome on a PB&J sandwich or on an apple. Yum!

(Now I feel like I should be getting paid by this company, lol)

Best of luck!

Oh, and I forgot to mention that it is natural: the only ingredients are peanuts, sugar, and salt!!!

The only one I use is Maple Grove Farms I get at my local Shop Rite
ingredients peanuts:)
Here are the ingredients:

Nutrition Facts
Amount Per Serving
Calories 190.0
Calories from Fat 135.0

Fat 15.0 g 23 %
Saturated Fat 2.0 g 10 %
Polyunsaturated Fat 4.5 g
Monounsaturated Fat 7.0 g
Cholesterol 0.0 mg 0 %
Sodium 15.0 mg 1 %
Potassium 0.0 mg 0 %
Carbohydrate 6.0 g 2 %
Dietary Fiber 2.0 g 8 %
Protein 8.0 g 16 %
Alcohol 0.0 g


Vitamin A 0 %
Calcium 0 %
Vitamin D 0 %
Thiamin 0 %
Niacin 0 %
Vitamin B6 0 %
Phosphorus 0 %
Selenium 0 %
Vitamin C 0 %
Iron 0 %
Vitamin E 0 %
Riboflavin 0 %
Vitamin B12 0 %
Manganese 0 %
Copper 0 %
Magnesium 0 %
Zinc 0 %

Brand doesn't matter so much as the ingredient list...the fewer the better! I've found that these types might not taste as good necessarily (less sugars and oils and all that stuff that makes PB more paletable), but when eaten with apples and fruit, the natural sugars in the fruit make all the difference.

I like the Whole Foods center where you grind your own. Just. Peanuts. It is an acqured taste, as wannabefitgirl alludes to, but you know there isn't any artificial junk in there.

They also have cashew butter and almond butter; I've tried the almond and it is great. Haven't tried cashew yet but there is also a peanut butter-chocolate chip one that sounds awesome!