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 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
Contains Monounsaturated Fat
Peanut butter is full of healthy and nutritious elements like vitamins, proteins, fibre and monounsaturated fat. Monounsaturated fat is a kind of dietary fat. It is 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.
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 benefits your health.
Peanuts nutrition includes an ample amount of fibre for the human body. Nuts are traditionally considered to be a good source of fibre. Proper intake of fibre-rich food items keeps the digestive system healthy. Every 2 tablespoons of peanut butter contain approximately 2 grams of fibre. Other than controlling the bowel moments fibre also plays a significant role in maintaining blood sugar level. It also helps in keeping a track of the cholesterol level.
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 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.
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 reduce the chances of diabetes by almost 30 per cent.
Another benefit of peanut butter is that it 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.
Rich source of Vitamins & Minerals
Peanut butter is 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.
Low on carbs
It is evident that peanut butter calories count 588 per 100 grams. At the same time, pure peanut butter 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.
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.
These were the 10 peanut butter benefits for your health. Please share your opinion about this article in the comment section. Also, don’t forget to rate this article and share it with your friends.