Peanut butter isn’t just for school lunches. This versatile spread is surprisingly good for your health. The high protein and healthy oils help in several interesting ways, one would've never imagined.
No food is perfect, though. so there are some cautions with peanuts. Hopefully, you are not part of the 1 percent of the population that is highly allergic to peanuts!
First of all, what is it made of?
Peanut butter is a relatively unprocessed food.
It's basically just peanuts, often roasted, that are ground until they turn into a paste.
However, this doesn’t apply to many commercial brands of peanut butter that contain various added ingredients, such as sugar, vegetable oils and even trans fat.
Eating too much added sugar and trans fat has been linked to various health problems, such as heart disease.
Rather than buying junk food, choose real peanut butter. It should contain nothing but peanuts and maybe a bit of salt.
It is a good source of protein
Peanut butter is a fairly balanced energy source that supplies all of the three macronutrients. A 100g portion of peanut butter contains :
- Carbohydrate: 20 grams of carbs (13% of calories), 6 of which are fiber.
- Protein: 25 grams of protein (15% of calories), which is quite a lot compared to most other plant foods.
- Fat: 50 grams of fat, totaling about 72% of calories.
Even though peanut butter is fairly protein rich, it’s low in the essential amino acid methionine.
Now here are 8 interesting healthy benefits of Peanut Butter that you might be interested in knowing.
1. Suppresses Hunger For Weight Loss
Eating peanuts and peanut butter helps control hunger without leading to weight gain.
2. Your Heart Loves Peanuts
Studies found peanuts lowered the risk of cardiovascular and coronary heart disease.
3. Lowers Colon Cancer
Eating peanuts and peanut butter may reduce colon cancer in women.
4. Helps Protect Against Alzheimer’s Disease and Memory Impairment
A study found that those getting the most niacin from foods were 70 percent less likely to develop Alzheimer’s disease. Peanuts are one of the foods highest in niacin.
5. Prevent Gallstones
In two studies, individuals eating five or more servings of nuts per week had a 25 percent to 30 percent lower risk of getting gallstones compared to those who rarely or never ate nuts. Although peanuts are technically classified as a legume, they were considered nuts for these experiments, so peanuts are actually the most commonly consumed ‘nut’ in the world.
6. Full of Healthy Fat
All of the fat in peanut butter is heart-healthy monounsaturated fat. A study found that insulin-resistant adults who ate a diet high in mono-saturated fat had less belly fat than people who ate more carbohydrates or saturated fat.
7. Lowers Type 2 Diabetes
Eating peanuts can reduce the risk of diabetes according to a study published in the Journal of the American Medical Association.
8. High in Valuable Nutrition
Peanut butter has protein as well as potassium — which lowers the risk of high blood pressure, stroke and heart disease. It also contains fiber for your bowel health, healthy fats, magnesium to fortify your bones and muscles, Vitamin E and antioxidants.