Peanut butter is nutrient-rich, packed with healthy monounsaturated fats, and is one of the favorite weight-loss foods. There are several health benefits of consuming peanut butter, some of which include muscle building, weight loss, controlled sugar levels, and reduction of heart disease. Peanuts contain a collection of vitamins and minerals that consist of potassium, magnesium, zinc, and iron, along with Vitamin B and Vitamin E.
Although being healthy, it should be kept in mind that peanut butter should be consumed in moderation as it is high in calories and fat. Saying this, let us look into the nutrient profile and portion size of this nut butter.
The Nutrient Profile and Portion Size of Peanut Butter
High in fat, peanut butter contains around 115 calories in just one tablespoon. Peanuts are rich in unsaturated fat, which are healthy; however, it does contain some saturated fat but only 5% in one tablespoon, which is an adult’s daily recommended intake of saturated fat.
Peanut butter is commercially made by roasting, blanching and grinding peanuts into a paste. Other flavors, oils, or components are added, to add a twist to its taste and texture. You can purchase smooth or crunchy as there is no nutritional difference between the two.
When eaten as part of a diverse and balanced diet, around two tablespoons of peanut butter are a good portion size. Peanut butter is abundant in fat, calories, fiber, and protein, so it helps you stay full for longer. Let us have a profound look into the benefits of this butter as to why you should add peanut butter in your monthly cart other than being the cheapest nut butter on the shelf.
1. Lower Heart Disease Risk
Researchers suggest that people who are healthy or even have a risk of a heart attack can cut out their danger by consuming a healthy diet that includes peanut butter. Eating peanut butter may help in:
- Lowering your LDL or “bad” cholesterol as well as triglyceride level. Bad cholesterol is accountable for the buildup of plaques deposits in your arteries.
- Builds strength of the lining of the arteries
- Improves inflammation levels related to heart disease
- Reduces growth of blood clots that can lead to a heart attack and can even be fatal
2. It Helps you Reduce Weight
Peanut butter is hyped-up with protein (7 grams in 2 tablespoons) and fiber content that helps to stay full longer. Even if you need to restrict your calories, studies show that nuts in moderation are great for you. Snacking on peanut butter would help you in eating less later in the day. There are various ways you can add peanut butter to your weight loss regime :
- Add peanut butter with bananas topped with chia seeds for breakfast
- Peanut butter sandwich for lunch with tyrannized or fresh berries
- Snacking on peanut butter and apple can prevent overeating afterward
- Peanut butter topped with fruits for dessert
While on a calorie-restricted diet, make sure that you don’t exceed the daily recommended saturated fat dose.
3. Reduce Diabetic Risk
Studies show that a low carbohydrate diet and replacing them with nuts, including peanuts and peanut butter can help in weight reduction, improve blood sugar levels, and regulate blood lipids in people with type 2 diabetes. Natural peanut butter has a low glycemic index, which means that consuming them does not give a sudden rise in their blood sugar levels.
Peanuts have high magnesium levels, and food high in magnesium prove beneficial against diabetes as many people with diabetes show lower levels of this mineral in their bodies. Let us put some light on how this mineral, along with some fiber helps in offering protection against type 2 diabetes:
- Improves insulin sensitivity
- Oxidative stress reduction
- Helps to prevent inflammation of the system
- Improves digestion and problems related to
4. Builds Muscles and Helps in Muscle Recovery
More than three hundred biochemical reactions are powered by magnesium in our bodies. This nutrient helps combat headaches, muscle twitches, and tiredness. Peanut butter is proved as a good origin of magnesium that contains 15% of your recommended dietary allowance in just two-tablespoons serving. Magnesium contributes to the temperature regulation of your body, detoxification, production of energy, robust bones, and teeth along with keeping a healthful nervous system.
Potassium in peanuts plays an important role in muscle health and its recovery after a workout or weight lifting. Two tablespoons of peanut butter have a respectable amount of 179 milligrams of this essential mineral, which can aid in getting rid of muscle cramps and soreness.
5. Reduces Stress and Improves Brain Health
Studies show that monounsaturated fats that are found in foods like olive oil, nuts, and nut butter are defensive against brain functioning and health. Their anti-inflammatory and antioxidative properties help in reducing stress and anxiety to the brain. Peanut butter comprises a herbal sterol called beta-sitosterol, which helps in lowering levels of cortisol and get them back on track with additional hormones during stressful times. It also helps in boosting and improving immunity.
Peanuts are one of the superfoods as they also contain niacin at high levels and are a reasonable source of Vitamin. Both these nutrients are well known to protect against Alzheimer’s and dementia diseases and even age-related cognitive deterioration.
6. Boosts Immunity
Your favorite childhood spread is building up your immune system strong. PB is packed with flu-fighting antioxidants and Vitamins, which makes it a must on the go-to grocery list in winters. It helps fight off bacteria and microbes and hence prevents colds. The healthy fat in PB also helps in absorbing Vitamin E in the body.
7. Prevent Peanut Allergy
Having a tablespoon or two every day during your pregnancy can help prevent the risk of peanut allergy in your child. “If you don’t have a peanut allergy, a scoop a day might keep a food allergy away!” says McDaniel. A recent study also reveals that mothers who are not allergic to peanuts and consuming nut butter five times a week are less likely to have a baby with a nut allergy. “Mothers don’t need to avoid any of these allergic foods,” adds, MD, professor of pediatrics at the University of Wisconsin, Frank R. Greer.
8. Lowers your Mortality Rate
According to a study at Vanderbilt University study, consuming nuts every day is connected to a lower death rate. Nuts are rich in health-promoting and protective nutrients. McDaniel says “Nuts have a healthy fat profile—including mono- and polyunsaturated fats—are rich in antioxidants, contain nutrients like potassium that help maintain healthy blood pressure, are rich in fiber and contain heart-healthy plant phytosterols,” due to reduction in levels of LDL and triglycerides, peanut butter helps in lowering the dangers of metabolic syndrome, type 2 diabetes, and heart disease.
Intake of peanuts and peanut butter should be increased to your daily heart-healthy lifestyle. It should be replaced by unhealthy snacks like sweets, candies, and sugary drinks.
9. Boost in Energy
Peanut butter gives a boost in your energy levels hence making it ideal for breakfast. The protein, healthy fat, and fiber in PB gives you the lift you want to start off your day. This food as a low glycemic index hence keeps your blood sugar stable and thus prevents cravings and unwanted hunger during the day.
Potassium is helpful in muscle contraction; on the other hand, it also helps in controlling blood pressure. This keeps you productive, relieves your stress, keeping you fresh and energetic throughout the day.
10. Improves Skin Health
You have repeatedly read that peanut butter is packed with Vitamin E along with healthy fats absorbing fat-soluble vitamins for your body. Two tablespoons of serving contain 2.9 milligrams or 15 % of your everyday value of Vitamin E, which is crucial for your skin health. Vitamin E also aids in preventing heart desires, eye ailments, and mental deterioration.
Most importantly, Vitamin E helps to safeguard your skin from the negative effects of free radicals from UV disclosure. Also, PB will help your skin be flexible and radiant due to unsaturated fats in it.
Peanuts and peanut butter are packed with healthy fats, protein, fiber, and 19 types of various Vitamins and Minerals. It is a true superfood and is a must pantry shopping item every time you visit your grocery.