The Healthy Peanut Butter Snack That Can Help You Lose Weight

Are you trying to manage your weight? Want to shed extra pounds over the coming months? You might assume that peanut butter is off the menu. Not so. There's a peanut butter snack that's perfect for you, even if you're trying to get fitter.

What's this delicious delight? It's none other than the tried-and-true combination of apples and peanut butter that you loved as a child.

From a purely taste palate perspective, apples and peanut butter go a long way toward satisfying your desire for something a little salty, a bit sweet, and just a tad indulgent. Apples bring with them a pleasant crunch, too, which offsets the rich smoothness of peanut butter's consistency. And you're not exactly losing out on nutritional benefits when you slather apple slices with peanut butter.

Apples are high in vitamin C, potassium, and vitamin K, as well as antioxidants. Peanut butter isn't exactly bad for you, either. Yes, it has a high fat content, but peanut butter contains a notable amount of vitamin E, vitamin B6, and copper.  Best of all, if keeping your scale's numbers from going up is one of your primary health goals, you'll appreciate two other nutrients that apples and peanut butter offer: fiber and protein.

Think of fiber as a weight management ally. A 2023 study showed that adults who took fiber supplements, as well as cut calories, experienced faster weight loss than those who just restricted their caloric intake.

Both apples and peanut butter are fiber-filled. According to the U.S. Department of Agriculture (USDA), a single medium-sized apple with its skin intact contains 4.37 grams of fiber. Figures from the USDA note that the fiber content in one tablespoon of peanut butter is 0.768 grams. This means a snack of one apple and one tablespoon peanut butter gives you more than 5 grams of fiber. That's good for both your health and your waistline.

The Mayo Clinic suggests that for every 1,000 calories you consume each day, you should take in 14 grams of fiber. Therefore, if 2,000 calories daily was your objective, you'd want to eat at least 28 grams of fiber to avoid being overly hungry and meet the suggested intake. The 5 grams from an apple and tablespoon of peanut butter would be nearly one-fifth of that target, making it a perfect little fiber-filled snack.

Is one of your biggest health concerns that you feel hungry too soon after meals, and then reach for sugary or nutrient-deficient foods? Say goodbye to some of those temptations and hello to the protein in peanut butter.

What is it about protein that makes it an asset for anyone looking for weight maintenance or loss? As Healthline explains, protein can encourage your body to burn more calories. Additionally, protein has been shown to keep the hormones that control your hunger responses from getting out of control.

A 2020 piece from the Journal of Obesity & Metabolic Syndrome explored the efficacy of high-protein diets on people interested in losing weight. The authors evaluated the findings from several clinical trials and concluded that consuming high quantities of protein helped bring down overall body mass. In their summary, they added that high protein consumption led to increased satiety. In other words, taking in higher amounts of protein from foods like peanut butter could keep your appetite in check.

How much protein can you expect from a modest amount of peanut butter? The USDA indicates that a two tablespoon serving of peanut butter has 7.1 grams of protein. That's a good start toward loading up on protein to combat early-onset hunger pains.

There's just one problem you might run into if you adopt a daily peanut butter and apples snacking habit: Eating the same foods every day can be less than satisfying. Even if you're seeing weight-related progress, you may get tired of your go-to treat.

To keep you from getting bored, mix things up now and then with your apples and peanut butter snacking. Try experimenting with different types of apples. Or, vary the brands of peanut butter you purchase from time to time.

For instance, you could swap your current peanut butter for a healthier peanut butter, like an all-natural, organic peanut butter. That way, you'll be able to indulge in new flavors and textures. Not sure where to start? Check out recommendations from trusted dietitians. The nutritionist team at Healthline conducted a taste test among peanut butters with two or fewer ingredients. They found five that met their high standards and didn't contain palm oil, preservatives, or sweeteners.

You could also switch up the way you prepare your apples and peanut butter. Try cubing your apples or slicing them thin and then slightly warming up your peanut butter to drizzle on top. Anything is game, especially if it keeps you from getting bored. As the Mayo Clinic points out, the duller your diet, the more tempted you'll be to stray from it. Therefore, feel free to get creative in the kitchen to satisfy your mouth, your mind, and your midsection.