Peanut butter spread is one of the most loved food items but considered unhealthy and full of fat. In this article we will be talking about some of the lesser known health benefits of the peanut butter spread. But before we start with the peanut butter benefits, let’s just shed some light on what exactly peanut butter is. Basically, peanut butter is an unprocessed food item. Roasted peanuts are also used to make peanut butter. These a ground to turn them into a paste known as the peanut butter.
This composition of peanut butter can be different depending on the different commercial brands. These commercial brands of peanut butter use added ingredients like sugar, Trans fat, vegetable oil etc. These added ingredients are often the main reason behind various health problems which people think are caused by over consumption of peanut butter. So, let’s start with 10 Peanut butter benefits for your health.
- Peanut Butter Benefits
- Final Words
Peanut Butter Benefits
1. Contains Monounsaturated Fat
Peanut butter is full of healthy and nutritious elements like vitamins, proteins, fiber and monounsaturated fat. Monounsaturated fat is a kind of dietary fat. It is also considered to be one of the healthy fats like polyunsaturated fat. There are 24 grams of monounsaturated fat in every 100 grams of peanut butter. Monounsaturated fat remains in a liquid state at room temperature and freezes when chilled.
2. Good Source of Protein
Peanut butter is a fairly energy-rich food item. It supplies the human body with all the three main macronutrients. Every 100 grams of peanut butter contains 20 grams of carbs, 25 grams of protein and 50 grams of fat. This makes up to 72% of peanut butter calories. Clearly, you cannot completely rely on peanuts nutrition for your protein needs. Though using peanut butter also benefits your health.
3. Contains Fiber
Peanuts nutrition includes an ample amount of fiber for the human body. Nuts are traditionally considered to be a good source of fiber. Proper intake of fiber-rich food items also keeps the digestive system healthy. Every 2 tablespoons of peanut butter contain approximately 2 grams of fiber. Other than controlling the bowel moments fiber also plays a significant role in maintaining blood sugar level. It also helps in keeping a track of the cholesterol level.
4. Contains Potassium
There is 649mg of potassium present in every 100 grams of peanut butter. Being a rich source of potassium peanut butter helps your kidneys to filter blood efficiently. This also helps in keeping the central nervous system of a human body in perfect order. The presence of potassium is also beneficial in maintaining blood pressure.
5. Protection from Diabetes
According to a study by the Journal of the American Medical Association, peanut butter is beneficial in fighting diabetes. The study proved that consuming 2 tablespoons of peanut butter for around five days a week can reduce the chances of getting diabetic. The study showed that the consumption of peanut butter can also reduce the chances of diabetes by almost 30 per cent.
6. Bone Health
Another benefit of peanut butter is that it also contributes to healthy bones. This is because of the magnesium found in peanut butter. Every 100 grams of peanut butter contains 154 mg of magnesium. Apart from contributing to bone health, magnesium is also beneficial for maintaining mental health and bone building.
7. Rich source of Vitamins & Minerals
Peanut butter is also rich source vitamins and minerals. Every 100 grams of peanut butter contains 45% of vitamin E, 67% of vitamin B3, 27% of vitamin B6, 18% of Folate, 39% of magnesium, 24% of copper and 73% of manganese. Apart from all this peanut butter nutrition also contains significant amounts of biotin, vitamin B5, iron, potassium, zinc and selenium.
8. Low on carbs
It is evident that peanut butter calories count 588 per 100 grams. At the same time, pure peanut butter also contains only 20 per cent of carbs. This makes it a low carb diet. It causes only a little rise in blood sugar levels making it a perfect food option for people with type 2 diabetes. The oleic acid found in peanuts nutrition is responsible for this benefit.
9. Prevents Gallstones
Chances of having a gallstone can be reduced by 25-30 percent as per an independent study. This can be achieved by the consuming about five servings of peanut butter in a week. Formation of gallstone in your gallbladder can be really harmful.
Apart from all these peanut butter benefits, calories can be a reason for restraint in the extra consumption of it. The peanuts nutrition value still stands out in spite of it being a high-calorie food item.
10. Prevents Cancer
Peanut butter prevents several types of cancers in humans, particularly colon, breast, and prostate cancer, is perhaps one of the most important discoveries. Peanut butter includes beta-sitosterol, a chemical that inhibits the creation and spread of cancer cells. Healthy peanut butter consumption, such as a peanut butter and banana milkshake or a peanut butter and jelly sandwich, can significantly aid in cancer prevention.
11. Weight Loss
While peanut butter has a high calorie content per serving, it aids in weight loss by keeping you full for longer periods of time. This results in lower calorie intake keeping you full throughout the day. It is high in fiber and protein, which helps with weight management and the control of overeating.
12. Improves Sleep and Mood
Peanut butter is an excellent late-night snack because it includes the amino acid tryptophan, which aids in the regulation of the sleep chemicals serotonin and melatonin. Similarly, consuming a tablespoon of peanut butter can make you feel better by increasing the synthesis of serotonin, also known as the “happy hormone.”
These are some of the benefits of peanut butter that you may get while including it in your diet. Peanuts are a nutritious snack and a fantastic substitute for junk food. Peanut butter is versatile and you can use it in many ways as you want.
It’s difficult to handle the pressures of daily life, whether as a parent, businessperson, or working professional. So give yourself an advantage by eating peanut butter, a superfood that gives that can help you in not only losing weight but also keep you energized all day long. So, do yourself a favor, eat peanut butter!
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also read: 30 Top Benefits of green tea For Healthy Skin, Body And Hair!