Across social media, food and fitness trends often turn everyday snacks into supposed “superfoods.” Nutrition coach Justin Gichaba recently sparked discussion with an Instagram post claiming that several popular “high-protein” foods, such as peanut butter, beans, quinoa, nuts, and granola , may not be as effective for fat loss as people assume. The statement drew wide attention because these foods are frequently promoted as healthy protein sources. However, peer-reviewed research paints a more complex picture. Studies published in leading journals including Elsevier, The Journal of Nutrition and Metabolism, and The American Journal of Clinical Nutrition suggest that while these foods differ in their nutrient composition, they can still play distinct roles in maintaining overall health and weight balance.
Foods that seem healthy but may not help you lose weight
1. Peanut butter
Gichaba described peanut butter as high in fat and calories, implying that its energy density outweighs its protein benefit. Yet, scientific evidence does not fully support the idea that peanut butter consumption leads to weight gain. A large prospective study published by Elsevier examined healthy middle-aged women over eight years and found that frequent nut and peanut butter consumption was not associated with increased body weight. In fact, participants who regularly ate nuts showed a tendency toward slightly less weight gain.
Researchers attributed this to several biological mechanisms. Nuts and peanuts contain protein and dietary fibre that enhance satiety and may reduce subsequent calorie intake . Their fats are predominantly unsaturated, which are more readily oxidised than saturated fats, meaning they are less likely to be stored as body fat. Some studies even show that incomplete digestion of whole nuts leads to mild fat loss through reduced energy absorption. Although peanut butter is calorie dense, evidence suggests that moderate intake, particularly when used to replace less healthy snacks, can support weight maintenance rather than promote fat accumulation.
2. Beans
In his post, Gichaba argued that beans are not ideal protein sources due to their high carbohydrate content. However, research indicates that beans and legumes may be beneficial for body composition. A study in the Journal of Nutrition and Metabolism investigated the relationship between bean consumption and body fat percentage among women. It found a clear inverse relationship: higher bean intake was associated with lower levels of body fat and smaller waist circumference.
This finding may be explained by several nutritional factors. Beans are naturally low in fat and have a low glycaemic index, meaning they produce smaller increases in blood sugar levels after eating. They are also high in fibre, which slows digestion and promotes feelings of fullness. Moreover, beans provide plant-based protein, combining the benefits of a vegetable and a protein food. Studies have shown that diets rich in fibre and plant protein improve satiety and may reduce overall calorie consumption. The authors of the study noted that frequent bean consumers tended to have healthier weights, though they cautioned that lifestyle and dietary habits could also contribute to these effects.
3. Quinoa
Gichaba suggested that quinoa is mostly carbohydrate and not a reliable protein source. While it is true that quinoa is higher in carbohydrates compared to animal proteins, scientific research points to its broader nutritional benefits. A study published in Frontiers in Nutrition observed that substituting quinoa for traditional grains during lunch improved markers related to weight management, insulin resistance, and cholesterol levels in participants with non-alcoholic fatty liver syndrome.
These outcomes suggest that quinoa’s advantages may extend beyond protein content alone. The grain contains essential amino acids, fibre, and bioactive compounds that collectively influence metabolism. Though it may not rival animal-based protein foods gram-for-gram, quinoa can still contribute to a balanced diet and support metabolic health when used as part of a diversified meal plan.
4. Nuts
Nuts were another food highlighted in Gichaba’s post as being high in fat and therefore unsuitable as a primary protein source. Yet, numerous long-term studies present a different narrative. Research published in The American Journal of Clinical Nutrition found that higher nut consumption was linked to lower weight gain and reduced risk of type 2 diabetes, particularly among women.
Scientists suggest that nuts promote satiety through their combination of protein, fibre, and unsaturated fats. These nutrients together enhance thermogenesis, the process by which the body burns calories for heat, and may slightly raise resting energy expenditure. Moreover, nuts are rich in micronutrients and antioxidants that contribute to metabolic health. Even though they are energy dense, regular nut eaters tend to consume fewer refined carbohydrates and less red meat, which could partly explain their healthier weight profiles. Public health researchers recommend small daily servings, around 28 grams, as part of a balanced diet for weight control and chronic disease prevention.
5. Granola
Finally, Gichaba claimed that granola, even when marketed as “high protein,” is not an effective protein source. While this is largely accurate from a compositional perspective, studies show that granola can still support balanced nutrition when eaten appropriately. Research published in Children reported that adding granola snacks to children’s breakfasts improved the overall nutritional quality of their morning meals and positively influenced lifestyle habits such as sleep and digestion.
However, the study also implies that granola’s benefits depend on portion control and dietary context. Commercial granolas often contain added sugars and fats, which can increase calorie intake. When consumed in moderation alongside nutrient-rich foods such as milk or yoghurt, granola can enhance dietary variety and support healthy energy levels, though it remains a supplementary rather than primary protein source.
Making food choices that genuinely support weight loss
Justin Gichaba’s post reflects a broader pattern in nutrition communication, where foods are often labelled as “good” or “bad” based on single nutrients rather than overall dietary balance. Scientific evidence reveals a more nuanced reality. Peanut butter and nuts are calorie dense but not inherently fattening. Beans offer protein and fibre that promote satiety. Quinoa contributes to metabolic regulation, and granola can play a role in nutritional balance when consumed wisely. Collectively, these findings emphasise that the value of a food cannot be determined by macronutrient content alone, but rather by how it fits into an individual’s total diet and lifestyle.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.
Also Read | How can consuming dairy products cause cancer? The shocking link scientists can’t ignore
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Foods that seem healthy but may not help you lose weight
1. Peanut butter
Gichaba described peanut butter as high in fat and calories, implying that its energy density outweighs its protein benefit. Yet, scientific evidence does not fully support the idea that peanut butter consumption leads to weight gain. A large prospective study published by Elsevier examined healthy middle-aged women over eight years and found that frequent nut and peanut butter consumption was not associated with increased body weight. In fact, participants who regularly ate nuts showed a tendency toward slightly less weight gain.
Researchers attributed this to several biological mechanisms. Nuts and peanuts contain protein and dietary fibre that enhance satiety and may reduce subsequent calorie intake . Their fats are predominantly unsaturated, which are more readily oxidised than saturated fats, meaning they are less likely to be stored as body fat. Some studies even show that incomplete digestion of whole nuts leads to mild fat loss through reduced energy absorption. Although peanut butter is calorie dense, evidence suggests that moderate intake, particularly when used to replace less healthy snacks, can support weight maintenance rather than promote fat accumulation.
2. Beans
In his post, Gichaba argued that beans are not ideal protein sources due to their high carbohydrate content. However, research indicates that beans and legumes may be beneficial for body composition. A study in the Journal of Nutrition and Metabolism investigated the relationship between bean consumption and body fat percentage among women. It found a clear inverse relationship: higher bean intake was associated with lower levels of body fat and smaller waist circumference.
This finding may be explained by several nutritional factors. Beans are naturally low in fat and have a low glycaemic index, meaning they produce smaller increases in blood sugar levels after eating. They are also high in fibre, which slows digestion and promotes feelings of fullness. Moreover, beans provide plant-based protein, combining the benefits of a vegetable and a protein food. Studies have shown that diets rich in fibre and plant protein improve satiety and may reduce overall calorie consumption. The authors of the study noted that frequent bean consumers tended to have healthier weights, though they cautioned that lifestyle and dietary habits could also contribute to these effects.
3. Quinoa
Gichaba suggested that quinoa is mostly carbohydrate and not a reliable protein source. While it is true that quinoa is higher in carbohydrates compared to animal proteins, scientific research points to its broader nutritional benefits. A study published in Frontiers in Nutrition observed that substituting quinoa for traditional grains during lunch improved markers related to weight management, insulin resistance, and cholesterol levels in participants with non-alcoholic fatty liver syndrome.
These outcomes suggest that quinoa’s advantages may extend beyond protein content alone. The grain contains essential amino acids, fibre, and bioactive compounds that collectively influence metabolism. Though it may not rival animal-based protein foods gram-for-gram, quinoa can still contribute to a balanced diet and support metabolic health when used as part of a diversified meal plan.
4. Nuts
Nuts were another food highlighted in Gichaba’s post as being high in fat and therefore unsuitable as a primary protein source. Yet, numerous long-term studies present a different narrative. Research published in The American Journal of Clinical Nutrition found that higher nut consumption was linked to lower weight gain and reduced risk of type 2 diabetes, particularly among women.
Scientists suggest that nuts promote satiety through their combination of protein, fibre, and unsaturated fats. These nutrients together enhance thermogenesis, the process by which the body burns calories for heat, and may slightly raise resting energy expenditure. Moreover, nuts are rich in micronutrients and antioxidants that contribute to metabolic health. Even though they are energy dense, regular nut eaters tend to consume fewer refined carbohydrates and less red meat, which could partly explain their healthier weight profiles. Public health researchers recommend small daily servings, around 28 grams, as part of a balanced diet for weight control and chronic disease prevention.
5. Granola
Finally, Gichaba claimed that granola, even when marketed as “high protein,” is not an effective protein source. While this is largely accurate from a compositional perspective, studies show that granola can still support balanced nutrition when eaten appropriately. Research published in Children reported that adding granola snacks to children’s breakfasts improved the overall nutritional quality of their morning meals and positively influenced lifestyle habits such as sleep and digestion.
However, the study also implies that granola’s benefits depend on portion control and dietary context. Commercial granolas often contain added sugars and fats, which can increase calorie intake. When consumed in moderation alongside nutrient-rich foods such as milk or yoghurt, granola can enhance dietary variety and support healthy energy levels, though it remains a supplementary rather than primary protein source.
Making food choices that genuinely support weight loss
Justin Gichaba’s post reflects a broader pattern in nutrition communication, where foods are often labelled as “good” or “bad” based on single nutrients rather than overall dietary balance. Scientific evidence reveals a more nuanced reality. Peanut butter and nuts are calorie dense but not inherently fattening. Beans offer protein and fibre that promote satiety. Quinoa contributes to metabolic regulation, and granola can play a role in nutritional balance when consumed wisely. Collectively, these findings emphasise that the value of a food cannot be determined by macronutrient content alone, but rather by how it fits into an individual’s total diet and lifestyle.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.
Also Read | How can consuming dairy products cause cancer? The shocking link scientists can’t ignore
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