Is Peanut Butter PCOS Friendly?
Nuts are one of my favourite go-to snacks for PCOS, but I often get asked if peanut butter is ok to eat if you have PCOS? In this blog post I’m going to break down the pros & considerations when it comes to including peanut butter in your PCOS diet.
Benefits of peanuts for PCOS
Let’s start with taking a look at some of the benefits of peanuts for PCOS
1. Peanuts are a good source of protein
Peanuts have one of the highest amounts of protein per 100g, compared to other nuts. Peanuts contain around 24.7g protein per 100g.
Eating enough protein helps to control your appetite & keep you feeling nice & full.
Research also shows that including plant based proteins, such as nuts, in your diet can lower your risk of anovulatory infertility
2. Peanuts are an excellent source of monounsaturated fats
Foods rich in monounsaturated fats can help your body use insulin more effectively. Improving insulin sensitivity is crucial if you have insulin resistance. Insulin resistance impacts up to 75%- 95% of people with PCOS & is responsible for frustrating symptoms such as fatigue, irregular periods & weight gain.
3. Peanuts are high in fibre
Peanuts are an excellent source of fibre. Fibre has so many health benefits for people with PCOS! Diets high in fibre can help support healthy insulin & blood glucose levels in your blood Fibre is also important for a healthy digestive system & diverse gut microbiome. Dysbiosis & the presence of certain bacteria can increase inflammation in the body. PCOS is an inflammatory condition, so it’s important to take steps to reduce chronic inflammation whenever possible.
Is eating peanut butter better than eating whole nuts if you have PCOS?
If you’re wondering if you should be eating peanut’s whole or as peanut butter, like most things in the world of nutrition….it depends!
If you’re struggling with your weight, eating nuts whole may be a better choice. Studies show that people who ate peanuts whole rather than as peanut butter, oil or flour, appeared to absorb fewer calories. If weight management is one of your goals, you don’t need to cut out peanut butter completely, just be mindful of the amount that you eat & how often you’re eating it.
On the flip side, if you need to gain weight, peanut butter may be a better choice for you as it appears more calories are available in peanut butter vs whole peanuts!
What should I look for when choosing a peanut butter for PCOS
If you want to include peanut butter in your PCOS diet, here is my number one tip when choosing a PCOS friendly peanut butter: look for a peanut butter with minimal ingredients.
Peanut butter can have added sugar & oils which can really bump up the calories of the product. Peanut butter can also be high in added salt which isn’t great for your heart health. Always check the ingredient list to see exactly what is included in your peanut butter!
How to eat peanut butter if you have PCOS
1. Eat your peanut butter with some fruit or vegetables.
Next time you feel like some peanut butter, use it as an opportunity to get more fruit & vegetables in your diet. Think celery sticks & peanut butter or apple slices & peanut butter (yum!) or using peanut butter as part of a tasty salad dressing. The fibre from the fruit & vegetables combined with the healthy fats & protein from the peanut butter will help to balance your blood sugar levels, keep you feeling full & help your veggies taste delicious!
2. Watch your portion sizes
If weight management is one of your goals, be mindful that the amount of peanut butter & how often you eat it is aligned with your individual health goals.
3. Mix it up!
Variety is the spice of life! I recommend including both peanut butter & whole peanuts in your PCOS diet, that way you will be getting the best of both worlds! I also recommend mixing up the different types of nuts & nut butters that you eat to get a wide range of nutrients.
Looking for a personalised & sustainable nutrition plan to help you reduce your symptoms & thrive with PCOS? Book a free clarity call with expert PCOS Dietitian Ebony Crameri (APD) HERE