Did you know that adding just a small amount of peanut butter into your diet can help you curb cravings?? Let me explain.
We all know that when you eat breakfast, you’re able to help keep your appetite under control throughout the day. If you add peanuts or peanut butter into your breakfast regime, you can actually help control your cravings for up to TWELVE hours afterwards!
The British Journal of Nutrition just published a study done at top international universities, where 15 obese women were put through 3 different experiments. In the first experiment, each woman ate 1.5 oz of peanuts, along with their orange juice and cream of wheat cereal. In the second experiment, the same women ate 3 tablespoons of peanut butter instead of just peanuts, along with their regular orange juice and cream of wheat cereal. In the last experiment, the women only had their orange juice and cereal, no peanuts or peanut butter. It is important to note, however, that researchers adjusted the portion sizes so that the caloric amounts stayed the same during all 3 phases.
After each experiment, the researchers took blood samples from the women, and asked each of them to rate their appetite levels. The women who ate peanuts in the morning said that they felt fuller 8-12 hours after breakfast. Peanut butter had an even stronger appetite-suppressing effect! Interesting enough, it wasn’t just the additional protein that helped these women. As it turns out, people who eat peanuts have higher levels of peptide YY, which is a hormone that makes you feel full after eating. Peanut butter contains higher levels of this peptide YY, which is why the peanut butter had an even stronger effect!
What’s also interesting to learn is that the women who ate peanuts or peanut butter with breakfast actually had LESS of a blood sugar spike after eating a carb-heavy lunch. This means that even an entire meal later, having peanuts or peanut butter can help to keep your blood sugar at a more even level.
Remember though, that although peanut butter and peanuts clearly have a TON of benefits and great nutrients like magnesium, zinc, and vitamin E, they also have a high calorie and fat count. Even if it is considered a “healthy fat”, it is still fat. My suggestion? Make sure you are still getting these incredible benefits but not overdoing it in the calorie and fat, by eating just 2 tablespoons of peanut butter with your breakfast!