Today things might get a little sticky. But that’s only because we’re talking about peanut butter benefits.
That delicious spread which makes up one half of the perfect pairing knows as the PB and J. If you’re allergic to peanuts, then you probably won’t like this article because we’re talking about all the peanut butter benefits.
Is it perfect for you? Can it help you lose weight? We’re talking all that and more! Just before we get into the good stuff, when we say peanut butter, we’re talking about organic, basically non-processed PB. Often you’ll find commercial brands have added sugar and oils that help prevent separation and can make them pretty unhealthy. Always read the label, the only thing that should be in your peanut butter is, well.peanuts!
1. Source Of Protein
It’s A Source Of Protein You’ve heard us talk about protein in our other blogs also, but you need protein for virtually every body part and tissue in your body. It’s a crucial part of any diet, and peanuts are just one of the many plant-based sources. Because peanut butter is about 25% protein it can help keep you full for longer, it’s rich in vitamins and minerals and is also rich in dietary fibre. You should try and get your protein, from as many different sources as possible to make sure you’re getting all the different combinations of amino acids and essential amino acids (which are the ones that come from food) your body needs. Especially important if you’re a vegetarian. You can also get plant-based protein from other things like legumes, whole grains, and many vegetables like corn, brussels sprouts and broccoli.
If you’re trying to be more environmentally conscious, as we all should be, you can get most of your protein from plants, fish or poultry and limit red meat and cheese as the impact on the planet is pretty staggering when it comes to red meat. The protein and fibre content in peanut butter can help keep you feeling full for a more extended period so that must mean it can also help in losing weight.
2. Help With Weight loss
Peanut butter can help you feel fuller for a long time, which is excellent when it comes to losing weight. In 2018 researchers that compared diet and lifestyle data for over 370 thousand people, it found that eating peanuts (and other types of nuts) could reduce the risk of being overweight or obese. Another study gathered data on over 51 thousand women showed that those who were eating nuts twice a week gained slightly less weight than women who rarely ate nuts over eight years. However, this is another scenario where moderation is key. One tablespoon of all-natural peanut butter (just the nuts and nothing else) is about 90 calories and seven grams of fat. So it can add up quickly if you’re eating it straight from the jar.
Here’s how it breaks down: The average woman needs around 2000 calories a day to maintain her weight, while the average man needs about 2500 per day. If you want to lose weight, you have to eat less than that amount depending on your lifestyle. If you’re active, you can have more calories in a day, and if you have a habit of sitting all the time, then you’ll need even less.
So having a few tablespoons of PB could affect your calorie count quickly if you’re not active. Remember proper diet and exercise should be your go-to if you’re trying to lose weight healthily.
3. Prevention from diabetes
A Good Choice For Those With Diabetes Because Peanut butter (remember the kind with no added sugar, salt or oils) is a low carb food that has fibre, protein and a right amount of fat it won’t spike your glucose levels and can be a healthy choice for those with diabetes. Half of the fat in peanut butter made up of oleic acid, which is a type of monounsaturated fat. Monounsaturated fat is a “healthy fat” because it can lower your bad (LDL) cholesterol. Oleic acid is excellent for the body and has many health benefits, like improving your insulin sensitivity. Not to mention, peanut butter also has lots of Magnesium which is an essential nutrient for those with diabetes. Low Magnesium has linked to prediabetes and type two diabetes. Magnesium is too high for muscle recovery, your mental health and for building strong bones.
4. Great for your Heart
Show your heart a little love and give it some peanut butter! Research shows that eating nuts has many health benefits and can reduce your risk of heart disease. Peanut butter is a source of vitamin E which can be hard to get in a regular diet. Peanut butter is a lot like olive oil when you are talking about a balance of unsaturated fats to saturated fats, and olive oil is a heart-healthy option, so that means peanut butter is too. A bag of mixed nuts can also be expensive, but peanut butter is a cost-effective way to improve your heart health. Other heart-healthy foods in the same camp as peanut butter are olive oil, wheat germ and tofu.
5. Rich in Antioxidants
If you’re trying to eat a healthy diet, you want to stick to whole, unprocessed foods. That’s where peanut butter comes in. If you get the kind that made up of just peanuts, you’re getting more than just the minimum vitamins and minerals. You understand all the other health benefits nature intended, like antioxidants. Antioxidants protect your body’s cells from damage caused by free radicals. Free radicals play a role in things like heart disease, cancer and other illnesses.
6. Rich in vitamins and minerals
Peanut Butter Is Full of Great Stuff We’re talking about vitamins and minerals. When you eat whole foods that haven’t been processed or minimally processed, you’re keeping all the nutritious elements intact. A 100g serving of peanut butter contains 45% of your daily Vitamin E, 67% Of your vitamin B3, 73% Manganese, and 39% of your daily Magnesium. Not to mention, there are decent amounts of Copper, Folate, Iron, potassium, zinc and selenium.
7. Can Decrease the Risk of Breast Cancer
You can thank your parents if they started giving you peanut butter at a young age because one study shows that eating peanut butter can lower the risk of benign breast disease or BBD, which increases the risk of developing breast cancer later on—eating peanut butter when your young can reduce the risk of developing BBD before the age of 30. It’s also believed that those who have a family history of breast cancer should eat peanut butter more often because it can lower the risk of developing it significantly.
Ok, all pretty great health benefits but how do you pick the right peanut butter? We get it, and there are a million and one options when it comes to the type of peanut butter you can choose at your local supermarket. To get any of the health benefits, we talked about earlier, and you need to look at the ingredients and make sure the only thing listed is peanuts. This type of peanut butter will likely have separated, and that’s normal. While it can be a little annoying to mix in the beginning, the benefits are worth it. You can store it in the fridge to keep it from separating again and to make it last longer, too.
You can try this healthy peanut butter smoothie for breakfast for a boost of protein: Blend ⅓ cup of oats in a blender for a few seconds, then add two frozen bananas, one tablespoon of peanut butter and a pinch of salt. Cover the mixture with some almond milk and blend until smooth.
Speaking of breakfast, you can also add a spoonful of peanut butter to some warm oatmeal. You can add peanut butter to a healthy snack like apples, bananas, or rice cakes.
Remember peanut butter can be high in calories, saturated fat and sodium. If you’re eating it by the spoonful out of the jar, chances are you’re overdoing it. So eat it mindfully because portion control is the key and overdoing anything is not suitable for health.
Hope you find this article-” Peanut butter benefits” helpful. Share it with your friends and family to create awareness regarding the benefits of peanut butter.