It’s a question on all of our minds, “Can I Eat Peanut Butter While Cutting?”
I’m sure you have absolutely no problem shovelling down heaps of peanut butter when you’re bulking.
In fact, it’s literally like heaven on a tablespoon.
However, when it comes to restricting calories and a cutting phase, you often think that peanut butter has to be the first thing to go.
But is this actually the case?
Allow me to explain the ins-and-outs of eating peanut butter while cutting.
Can I Eat Peanut Butter While Cutting?
It’s absolutely fine to eat peanut butter while cutting as long as it fits in with your daily calories and macros. You should be in a caloric deficit while cutting. So, as long as you can maintain this while eating peanut butter there is no problem. Natural peanut butter contains essential fats which the body requires for biological processes. Furthermore, you’ll typically miss many foods while cutting, so peanut butter may be the ideal snack to control your food cravings.
1. Does it Fit in With Your Calories & Macros?
I would hazard a guess the main issue that you have with eating peanut butter while cutting is the fat content.
However, it’s important to remember that peanut butter contains “good” fat (more on this in a moment).
Additionally, peanut butter also has a high calorie content at approximately 100 calories per tablespoon.
So, I can completely understand your initial trepidation.
You’re trying to cut, which obviously means that you have to be wary of fats and calories.
With that being said, as long as whatever you’re eating fits in with your daily calories and macronutrient profile then there isn’t a problem.
Realistically, peanut butter is absolutely great whether you’re bulking or cutting.
You just have to ensure that you moderate your portion sizes to comply with your specific calorie intake.
So, whereas you may be eating half a tub of peanut butter daily when you’re bulking, this simply isn’t appropriate when you’re cutting.
However, you definitely shouldn’t fear peanut butter when you’re trying to eat at a calorie deficit.
There’s a great deal of good nutrients in peanut butter and it certainly serves a purpose in a healthy diet.
As I say, as long as your peanut butter consumption stays in line with your daily calories and macros you’re good to go.
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2. You Need the Right Type of Fat
So, as I’ve mentioned, the main issue that you probably have with peanut butter while cutting is the fat content (and the calories too).
However, consuming fat is an essential part of eating a healthy diet.
This is especially true of the essential fatty acids that the body is unable to produce by itself.
Basically, there are certain fats that the body requires to aid various biological processes.
Fat happens to be a major source of energy, it supports cell function, balances hormones and blood sugar, as well as keeping the metabolism ticking over.
All of these things are required for a fit and healthy body.
Fat also helps the body to absorb Vitamins A, D, and E.
So, it’s great for your brain, eyes, and the heart.
With that being said, there are “good” fats and “bad” fats.
You’ll generally want to avoid the bad fats whether you’re cutting or not.
Bad fats are typically the industrial made trans fats and hydrogenated fats.
But, natural peanut butter does not contain any of these.
It does however contain around 20% of saturated fat per serving.
Saturated fat falls somewhere in between good fats and bad fats.
With that being said, 80% of peanut butter contains monounsaturated and polyunsaturated fatty acids.
These are the good fats.
In fact, 50% of the fat content of peanut butter is made up of oleic acid, which provides various health benefits.
One of these happens to be improved insulin sensitivity.
This is ideal for anyone looking to lose weight or cut body fat.
So, perfect if you’re cutting.
3. Not All Peanut Butters Were Created Equal
I’ve spoken of “natural” peanut butter so far.
And the reason for this is that not every peanut butter you buy off the shelf is good for you.
In fact, there are varieties of peanut butter that are full of trans and hydrogenated fat, as well as many other “extra” ingredients.
With some of these varieties you may as well be eating spoonfuls of sugar.
So, be wary of the type of peanut butter that you’re consuming.
It’s typically a good thing if you see the words “Organic” or “Natural” on the tub.
Furthermore, always check the list of ingredients on the label.
The best advice I can give here is that the fewer ingredients you find, the better the contents will be for you.
So, if you’re used to consuming a variety of peanut butter that is ladened with fat and sugar, you’re best of avoiding this while cutting.
Avoid These 2 Types of Peanut Butter
4. Peanut Butter Can Stop You Snacking
Something else to consider while cutting is the snacks that you consume.
Let’s face facts, cutting can be extremely hard on you mentally.
It takes a special type of person with a great degree of self-control to see through a successful cutting phase.
Realistically, good training and nutrition is just as much a battle in the mind as it is physically.
You know as well as me that there will be times that you’re craving certain foods.
You’re having to be extremely strict with yourself, but your mind is a constant whir of pizza, burgers, fries, and ice cream.
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Peanut butter can actually provide the perfect solution in this scenario.
A quick tablespoon when your mind is going food haywire could be just the thing to satisfy those cravings.
Plus, it can also help to satiate you and see you through to that next meal.
Obviously, once again, you have to ensure that your peanut butter consumption fits in with your daily calories and macros.
However, it can be the perfect snack.
5. Are You in Control?
I’ve just spoken of how you’re typically having to battle the mind when you’re in a cutting phase.
This is also where peanut butter can be a curse.
If you’re someone who is used to eating peanut butter regularly during a bulking phase or “normal” nutrition, then it’s going to be harder to control your consumption while cutting.
It’s all well and good being told that you simply have to eat certain things and control your cravings, but that’s easier said than done.
So, if you happen to be someone who simply can’t put the spoon down once you’ve tasted that first mouthful of peanut butter, you’re probably better off avoiding it altogether.
A cutting phase can often be difficult enough, so you really don’t want to torture yourself.
If you know that there’s a tub of peanut butter in the pantry it’ll be constantly in your mind.
Remove the temptation completely and it’s problem solved.
How I Stopped Binge-Eating Peanut Butter
So, I hope you understand that it’s perfectly fine to eat peanut butter while cutting.
As long as your peanut butter consumption fits in with your daily calories and macros then there is no problem whatsoever.
Yes, peanut butter is high in calories and fat content, but remember that it’s mainly the good type of fat.
With that being said, not all brands of peanut butter contain just the “good” ingredients.
You should be eating peanut butter labelled “Natural” or “Organic, and the fewer ingredients on the label the better.
Peanut butter also happens to be great for a snack.
However, if you’re someone who typically consumes a lot of peanut butter and could be easily swayed while cutting it’s best to avoid the temptation.
Hi, I’m Partha, the founder of My Bodyweight Exercises. I’m someone who’s been passionate about exercise and nutrition for more years than I care to remember. I’ve studied, researched, and honed my skills for a number of decades now. So, I’ve created this website to hopefully share my knowledge with you. Whether your goal is to lose weight, burn fat, get fitter, or build muscle and strength, I’ve got you covered.