Crunchy or smooth, peanut butter has long been a favorite snack in all our 'healthy' diets. Whether spread on toast, blended into a smoothie, or mixed into oatmeal, it’s a go-to comfort food, especially if you got into fitness for the gains. But for those looking to lose weight, peanut butter often raises concerns due to its high calorie and fat content. However, research suggests that incorporating peanut butter into a balanced diet may actually support weight loss—if consumed correctly.

A study in the October 2018 issue of the European Journal of Nutrition looked at almost 375,000 individuals and concluded that those who habitually consumed peanuts or other nuts packed on fewer pounds after five years than those who didn't. In a few instances, even nut-eaters lost weight. Kids who ate peanuts and peanut butter were found to have lower body weights and improved overall diet by a 2013 Nutrition Research study.

Peanut butter is rich in fiber, healthy fats, and protein—three essential nutrients that suppress hunger, increase satiety, and fuel metabolism. Yet, there are some pitfalls individuals take when introducing peanut butter into their diets that may ruin their weight-loss plan.

Why Peanut Butter Can Be Good for Weight Loss?

Nutrient-rich and extremely versatile, peanut butter is a food far more than its delicious spread suggests. It contains a wealth of essential vitamins, minerals, and macronutrients, so it is a highly desirable part of a balanced diet. In 100 grams of peanut butter, there is:

• Calories: 588
• Protein: 21.9 grams
• Fats: 49.5 grams (predominantly monounsaturated and polyunsaturated fats)
• Carbohydrates: 24 grams
• Dietary Fiber: 5.7 grams

In addition to these macronutrients, peanut butter is also a rich source of magnesium, phosphorus, zinc, niacin, and vitamin B6, all of which are essential to metabolism, immune function, and overall health. Notably, although it is rich in fat, most of the fat content is composed of heart-healthy unsaturated fats that are able to lower cholesterol levels and maintain heart health.

Common Mistakes That Ruin Your Weight Loss While Eating Peanut Butter

Though peanut butter may be a helpful tool in the management of weight, using it to commit some of these very common mistakes could cause unwanted weight gain instead of weight loss.

Mistake 1: Using Peanut Butter with Added Salt and Sugar

Not all peanut butter is the same. Most commercial brands have added sugar and salt, which can be detrimental to weight loss. Excessive sodium can cause water retention and bloating, and too much sugar adds unnecessary calories and increases cravings.

What to do instead: Use natural peanut butter with few ingredients—preferably only peanuts (and perhaps a little salt). Steer clear of versions containing added hydrogenated oils, sugars, and artificial preservatives.

Mistake 2: Eating It Straight From the Jar

We've all been there—taking a spoonful (or three) of peanut butter right out of the jar. But it's all too easy to overestimate how much you're taking in. Two tablespoons is a typical serving, which has approximately 190 calories. When you eat it right out of the jar, it's all too easy to take several servings and add a huge number of calories to your diet.

What to do instead: Measure your portions carefully. Stick to two tablespoons per serving and use a spoon rather than eating straight from the container.

Mistake 3: Always Pairing Peanut Butter With Jelly or Chocolate

Traditional peanut butter combinations such as PB&J sandwiches or chocolate and peanut butter can be tasty, but they are full of secret sugars. Regular jelly is full of added sugars, and chocolate-flavored peanut butter snacks can easily transform a nutritious snack into a calorie-laden treat.

What to do instead: Combine peanut butter with better options such as fresh fruit, whole-grain bread, or Greek yogurt. You can also experiment by combining it with other savory foods like soy sauce, lime juice, and ginger as a healthy salad dressing.

How to Add Peanut Butter Into a Healthy Diet?

To maximize the weight-loss benefits of peanut butter, patience and restraint are important. Here are some intelligent ways to have it without ruining your progress:

• Make it a protein boost: Spread peanut butter on whole-grain bread or add it to oatmeal to satisfy you longer.
• Create a high-protein dip: Combine peanut butter with Greek yogurt for a nutrient-rich fruit dip.
• Boost your smoothies: Mix peanut butter with banana, spinach, and almond milk to make a nutritious smoothie.
• Mix with homemade energy bites: Mix peanut butter with oats, chia seeds, and honey for a snack that is good for you.
• Add to the top of meals: Spread a thin layer on rice cakes, or drizzle over roasted vegetables for a flavor boost.

Is Peanut Butter Good for Muscle Building and Weight Maintenance?

If your aim is to gain muscle weight instead of weight loss, peanut butter can still be an important part of your diet. It delivers a healthy amount of protein—eight grams per two-tablespoon serving—albeit not as dense as others such as chicken, fish, or protein bars. Its calorie density, though, does make it a suitable choice for when one is required to take more in without taking on large quantities of food.

For athletes and bodybuilders, peanut butter is a great source of energy. The mix of protein, good fats, and carbohydrates gives the body sustained fuel for exercise and muscle repair.

Peanut butter can be a great help in weight reduction, muscle development, and health overall—if taken properly. Opting for the right kind, keeping portion control in check, and combining it with nutrient foods are key to getting the best out of it.

Losing weight is often associated with calorie counting, grueling workouts, and complex meal plans. But for Angelina Marie, a 30-year-old mother of two from Mississippi, shedding 60 pounds in six months came from doing the exact opposite of conventional weight-loss advice. She embraced the controversial carnivore diet—a meal plan that eliminates everything except animal products and water—and never stepped on a treadmill.

Her journey, initially met with skepticism, led to an astonishing transformation. Today, Angelina is healthier, leaner, and more confident than ever—all without a single cardio session.

Angelina’s weight had steadily climbed to 209lbs after years of struggling with processed foods and carb-heavy meals. Feeling desperate, she stumbled upon the carnivore diet while researching online. Unlike conventional wisdom, which promotes balance and variety, the carnivore diet eliminates fruits, vegetables, grains, and legumes entirely, focusing solely on meat, seafood, eggs, and dairy.

Determined to try something new, Angelina stocked her fridge with steaks and bacon, cutting out carbs overnight. Within just seven days, she had already lost 11lbs—a result that left her stunned. As weeks passed, the pounds continued to melt away.

"I couldn't believe the scale," she recalls. "It felt like my body was resetting itself."

Unlike traditional weight-loss programs that emphasize portion control and calorie counting, Angelina followed a simple yet structured eating plan:

Fasting until midday: Her first meal of the day usually consisted of scrambled eggs with bacon or scallops wrapped in bacon.

Dinner around 6 PM: This typically included a ribeye steak, pork chops, or chicken wings.

Snacking when hungry: She opted for beef jerky or meat sticks instead of carb-heavy snacks.

Hydration: Drinking ample water was crucial, and she also included high-quality electrolytes to prevent deficiencies.

No Exercise, Just Results

Contrary to popular belief, Angelina didn’t rely on intense workouts to achieve her transformation. In fact, she actively avoided exercise at the start of her weight-loss journey. Only after reaching her goal weight did she incorporate weightlifting—but solely to build muscle, not to lose more fat.

Interestingly, as she started strength training, she even gained a few pounds due to muscle mass increase, reinforcing that her initial weight loss was purely diet-driven.

Adopting an all-meat diet wasn’t entirely smooth sailing. Angelina warned her followers about the ‘carnivore flu’, a temporary condition experienced when the body adjusts to an extreme shift in diet.

"Your body isn't used to running on just fats and proteins while completely eliminating carbs," she explains. "Headaches, nausea, and diarrhea can happen, but they go away."

To counter these effects, she emphasized the importance of red meat over lean cuts, stating that fattier meats provide essential nutrients that help the body adjust more quickly.

Beyond shedding 62 pounds, Angelina experienced several unexpected health improvements:

1. Reduced bloating: She no longer felt sluggish or bloated after meals.
2. Clearer skin: Her complexion improved significantly.
3. Better relationship with food: She learned to eat intuitively—only when hungry and stopping when full.
4. Mental clarity and energy: Many carnivore diet followers report enhanced focus and stable energy levels.

Carnivore Diet: Is It Safe?

The carnivore diet is an extreme form of the ketogenic diet (keto), which forces the body into ketosis—a metabolic state where fat, rather than carbohydrates, becomes the primary energy source.

While advocates praise its benefits, research presents a mixed picture. Studies suggest that excessive consumption of red meat could increase risks of:

Heart disease: A study from Oxford University found that every additional 50 grams of red meat per day increases heart disease risk by 18%.

Type 2 diabetes: Harvard researchers found that people consuming two servings of red meat per week had a 62% higher risk of developing diabetes over time.

High cholesterol levels: Extreme cases have shown cholesterol so high that it physically leaked from the skin.

Nutritional deficiencies: The lack of fiber and vitamin C in an all-meat diet can lead to conditions like scurvy and gut health issues.

Despite these concerns, some experts argue that not all meat is created equal. Many studies fail to distinguish between processed meats (sausages, deli meats) and whole-food options like steak and fresh fish, which may not carry the same risks.

Should You Try the Carnivore Diet?

Health professionals remain divided on the long-term sustainability of the carnivore diet. While it may deliver rapid weight loss, experts strongly recommend incorporating nutrient-dense foods like vegetables and whole grains for overall well-being.

However, for individuals struggling with obesity, food cravings, or insulin resistance, a short-term carnivore diet could act as a reset before transitioning to a more balanced plan.

Angelina’s success story challenges traditional weight-loss norms. While the carnivore diet may not be for everyone, her journey highlights the importance of finding what works for your body—even if it contradicts mainstream advice.

"Now, I eat when I'm hungry, stop when I'm full, and focus on how I feel rather than what the scale says," she says. "This diet gave me my life back."

As the debate on the carnivore diet continues, one thing remains clear—what works for one person may not work for another. Before making drastic dietary changes, consulting a healthcare professional is always advised.

You are what you eat. This is something we have always emphasized on. We also grew up listening to this from our family. This is because our gut plays a crucial role in our overall health. It helps with digestion, nutrient absorption, and immune system regulation. Recently on X, formerly Twitter, Craig Brockie highlighted the significance of gut health, citing insights from celebrity doctor Steven Grundy.

Grundy has been widely recognized for his work in gut health and in providing strategies to optimize digestive wellness.

The Gut-Health Connection

Your gut is often called your body's second brain. At the core of this relationship lies the enteric nervous system (ENS), often called the second brain. This vast network of neurons embedded in the walls of the gastrointestinal tract sends signals to the brain through the vagus nerve. When we experience "butterflies" before an important event or mood swings after skipping meals, it's a direct result of this communication system in action. One of the most profound discoveries in gut-brain research is that nearly 95% of the body's serotonin—a key neurotransmitter for happiness and emotional balance—is produced in the gut. A healthy digestive system, rich in fiber, probiotics, and whole foods, optimizes serotonin levels, whereas a poor diet can disrupt its production, leading to mood imbalances.

Your gut microbiome is a microscopic world within your body. There are trillions of microorganisms that lives in the environment, some of which also live in your digestive system, which is known as gut microbiome.

It is an ecosystem characterized by its environment and inhabitants. It includes microorganisms like bacteria, as well as viruses, fungi and parasites. Babies for the first time inherit their first gut microbes during vaginal delivery or breastfeeding, which is why it is also important for mothers to take care of their biomes.

Your gut influences many aspects of your health, include the health of your child if you are a new mother. This means we must take care of the food we eat to ensure a symbiotic relationship between gut health and rest of the mental, emotional and physical health.

Gut microbiome can help with digestions, absorb important nutrients, can train your immune system to tell apart from the unhelpful and pathogenic contents, affects your nervous system, secrete hormones through the interaction with endocrine cells, and can in fact cure Hepatic encephalopathy (HE).

Brockie shared that about 70–80% of immune cells are located in the gut, making gut health a key factor in immunity. Dr. Gundry stresses that a healthy gut microbiome can help manage chronic conditions such as:

• Leaky Gut
• Autoimmune Diseases
• Heart Disease

Dr Grundy's Top Strategies For Gut Health

Berberine for Gut Support

Berberine is a well-known supplement for gut health. It aids in:

• Weight management
• Carbohydrate metabolism
• Gut microbiome balance

Dr. Gundry recommends Berberine, particularly for aging individuals, as it helps maintain overall health and metabolic function.

Avoiding Lectins

Lectins are plant proteins that can create microscopic tears in the stomach lining, potentially leading to leaky gut. These proteins also contribute to harmful bacterial growth and digestive discomfort. Dr. Gundry advises avoiding high-lectin foods, including:

• Legumes (e.g., kidney beans, black beans)
• Nightshades (e.g., tomatoes, potatoes)
• Soy products (e.g., tofu, soy sauce)
• Processed foods with added sugars and unhealthy fats

Instead, he suggests consuming fermented foods like yogurt, which are rich in probiotics and beneficial for digestion and overall gut health.

Intermittent Fasting

Dr. Gundry emphasizes the advantages of intermittent fasting, which can:

• Enhance fat-burning
• Boost cellular energy
• Extend lifespan and improve health span

He advises prioritizing nutrient-dense foods during eating windows, such as:

• Vegetables
• Avocados
• High-quality meats

By reducing processed food intake, the body can receive essential nutrients that support digestion and immune function.

Boosting Immunity Through Nutrition

Dr. Gundry promotes the idea that proper nutrition strengthens the immune system. He suggests a four-day gut-soothing meal plan featuring:

• Turmeric root
• Onions
• Garlic
• Black pepper
• Cabbage

Cabbage, in particular, is known to activate gut receptors that calm the immune system, helping the body relax and recover.

Incorporating Healthy Fats

Healthy fats are crucial for gut and overall wellness. Dr. Gundry recommends:

• Olive oil, which is nutrient-dense and promotes satiety
• Avocados, which provide healthy fats and fiber for prolonged fullness

High blood pressure may not raise alarm for many, but it does put your heart at great risk of diseases and strokes. According to Center of Disease Control and Prevention (CDC), high blood pressure was one of the primary contributors of 685,875 deaths in US in 2022. The World Health Organization explains that hypertension is when the pressure on your blood vessels is too high, and while it is common, it can be serious if not treated.

Our diet plays a huge role when it comes to managing high blood pressure. Certain foods help our blood pressure stay normal, while others make it worse. According to MedlinePlus making healthy changes to your diet is a proven way of controlling high blood pressure. There are many habits that you should adopt as well like exercising to avoid weight gain, no smoking etc. There are also some foods that naturally help you lower your high blood pressure and one of the most accessible ones are juices. These juices are made with heart healthy vegetables and fruits that have fiber, antioxidants, fats and anti-inflammatory compounds.

Healthy Juices You Can Drink To Lower Your High Blood Pressure

Known as the “silent killer”, there are many ways high blood pressure can affect your health. According to the Heart Organization, untreated hypertension can lead to heart attacks, strokes, brain aneurysm, vision problems, sexual dysfunction and kidney disease/failure. Keeping blood pressure in check needs a combined effort. Eating right and choosing healthy drinks are also very important to manage and prevent high blood pressure issues. Adding these to your daily routine can be a simple way to support your heart health.

Beetroot Juice

According to National Council on Aging (NCOA) beet juice has nitrates, which turn into nitric oxide in your body. This gas helps blood vessels relax and widen, lowering your blood pressure. Drinking beet juice daily can noticeably reduce your blood pressure numbers. Remember to talk to your doctor, especially if you take blood pressure medicine.

Pomegranate Juice

Pomegranate juice might help lower a protein called ACE, which controls blood vessel size. This can help lower blood pressure. According to a study published in the Advanced Biomedical Research 2012, it can also reduce the thickness of arteries, which is good for your heart. Both animal and human studies indicate that regular consumption helps.

Carrot Juice

Carrot juice is full of potassium, which helps your body get rid of extra salt, lowering blood pressure. It also has antioxidants that reduce stress on your blood vessels. According to a 2021 study published in the Nutrients, drinking carrot juice can help keep your arteries healthy and reduce overall blood pressure numbers.

Tomato Juice

Tomatoes have lycopene, a strong antioxidant that fights inflammation. Regularly eating tomatoes or drinking unsalted tomato juice can help lower your blood pressure. In a study published in the European Journal of Preventive Cardiology 2023, researchers saw a 36% decrease in hypertension risk in patients who had heart health issues, diabetes, smokers etc.

Apple Juice

According to the NOAC drinking apple juice in moderation could be good for your heart. It contains antioxidants and polyphenols that can lower cholesterol and reduce inflammation in your blood vessels. Since high cholesterol and high blood pressure are related, this could help your blood pressure too.

Orange Juice

Orange juice offers potassium, vitamin C, and other healthy substances that can help lower blood pressure. Potassium helps widen blood vessels and remove extra salt. According to Cleveland Clinic Health Essentials drinking orange juice regularly can support your heart health and reduce the risk of heart problems.

Cranberry Juice

Cranberry juice has antioxidants called anthocyanins, which can help keep arteries clear. According to American Heart Association Journal, it also has polyphenols, which are good for blood pressure. Drinking cranberry juice can help lower blood pressure and improve cholesterol levels, which supports your heart health.

Celery Juice

In a 2019 study showcased on the 5 International Conference on Public Health, researchers explored the benefits of celery juice on hypertension. They gave celery juice to 24 people and measured their blood pressure before and after. The study found that after drinking celery juice, the numbers of their blood pressure were lower. This means celery juice might help lower blood pressure in people with mild high blood pressure