Is Peanut Butter Healthy? What are the Health benefits and Nutrition facts

What is peanut butter?

Is Peanut Butter Healthy? What are the Health benefits and Nutrition facts. Peanut butter is the Paste made from dry roasted peanuts. It is generally used as a spread on toast, pieces of bread,and sandwiches. 

It also used in many types of dishes such as smoothies, cookies, brownies, and many more. Peanuts are a type of ground nuts belongs to the family of Fabaceae. 

It contain no saturated fats and can be consumed regularly. They only contain unsaturated fats which used to lose weight. 

Natural Peanut butter is the healthiest food that is full of nutrition which consists of :

Protein, carbohydrates, monosaturated fatty acid, zinc, iron, copper, selenium, calcium, manganese, magnesium, phosphorus, sodium, vitamin A, vitamin C, vitamin E, thiamin, riboflavin, pyridoxine, pantothenic acid, folate.

Peanuts are low-cost nuts that offer similar benefits like other costlier nuts such as cashew nuts, almond nuts, and walnuts.

Is Peanut Butter Healthy? What are the Health benefits and Nutrition facts

Following are the Health benefits-

• Rich in dietary fiber –

Peanuts and peanut butter are high in dietary fiber. 

100gm of peanuts contain 9gm of dietary fiber while that of 100gm of peanut butter contains 16 gm of dietary fiber 

Digestive health and regular bowel movements can be improved by adding dietary fiber to your diet. Fiber also keeps you feel fuller for a longer time, can improve cholesterol and blood sugar levels 

• Good source of protein –

It contains a high amount of protein. 100gm of peanut butter contains approx 25-30gm of protein. 

Proteins that we eat are broken down into amino acids which are then used for building and repairing muscles. 

This helps to increase muscle mass, reduce appetite and hunger level, and helps maintain weight loss. 

• Prevents Diabetes –

It contains unsaturated fats which help to improve insulin sensitivity. Peanuts and peanut butter in your diet are like a secret weapon because they taste great, but don’t cause blood glucose to spike. 

Peanuts and peanut butter have a low GI(glycemic index) which means they don’t raise sugar level. 

Glycemic index (GI) is a measure of how quickly the blood sugar rises after eating a specific amount of food, as compared to a control food – the lower the glycemic index number, the lower the impact on blood glucose. 

Consuming a good amount of peanut butter and other nuts daily can also be beneficial in reducing the risk of type2 diabetes. 

Controlling diabetes needs nutritious eating and having a healthy weight, as well as monitoring blood sugar and taking prescriptions as prescribed.   

• Regulates blood sugar level –

Peanut butter plays an important role in controlling blood sugar. 

It is a good source of magnesium (170mg/100gm) which makes 42% of the daily recommended value of magnesium. 

Magnesium makes an important role in the development of muscle, bone, and immunity and also helps in blood sugar level and blood pressure. 

• Lower cholesterol level –

To maintain good health, people need to reduce the risk of other diseases.  Incorporating foods that improve promote heart health, including peanuts, is an essential part of nutritious eating

Peanuts are an excellent source of compounds like phytosterols, resveratrol, phenolic acid, and flavonoids that completely stop the absorption of cholesterol from the diet. 

It contain poly-unsaturated fats and mono-unsaturated as these fats are not saturated they are safe to consume without risking heart. 

Peanut butter helps to lower the bad cholesterol level LDL(low-density lipoprotein) and promotes the circulation of good cholesterol HDL(high-density lipoprotein). 

Peanuts can be part of a heart-healthy diet.

• Antioxidant properties –

It contains antioxidants properties due to the presence of thiamin, riboflavin, pyridoxine, pantothenic acid, and folate. 

One of the anti-oxidant found in it is resveratrol which is an antioxidant that may help in controlling chronic diseases. 

Antioxidants like p-coumaric acid, which may reduce arthritis are high in peanut butter.

• Good source of vitamins –

It includes many vitamins that are beneficial for our body to work properly. Vitamin A founds in it is good for eyesight while vitamin C helps to boost the immune system and heals simple ulcers faster and on the other hand, vitamin E is an important micronutrient needed by our body to resolve complex fatty acid structures and fat blockages in arteries. 

but it’s also a great source of vitamin B3, vitamin B6, folate, magnesium, copper, and manganese. 

• Prevents cancer –

It contains B-sitosterol a phytosterol that has a great property of fighting against cancer especially colon, and breast cancer. 

Peanuts and its products such as peanut butter and peanut oil are the ideal sources of phytosterol. 

It is a great source of vitamin E eating a vitamin E rich diet lowers the risk of stomach, colon, lung, liver, and other cancer. 

• Good source of potassium –

It is high in potassium that is (70mg/100gm). Potassium is one of the most essential minerals in the body. Which is helpful in regulating fluid balance, muscle contractions, and nerve signals. 

By consuming potassium-rich foods can help lower blood pressure by eliminating excess levels of sodium in the body.

Potassium is a heart-friendly element which is present in peanut butter 

* The % Daily Value (DV) shows you how much a nutrient in a serving of food provides to a daily diet. It is always advisable to include 2,000 calories a day in your diet to maintain weight.

Is Peanut Butter Healthy or It is bad for you?

It depends on how much peanut butter and what kind of peanut butter you are taking. Well, there are many misconceptions regarding peanut butter. 

Real peanut butter is a relatively unprocessed food that is made from roasted peanuts without any additives. However, many brands of peanut butter have loads of vegetable oil, sugar, and other ingredients added. These are not good for you. So, always prefer natural peanut butter which has no additives. 

About  30% of fats in peanut butter are omega-6 fatty acids. Excessive omega-6 in the diet are associated with inflammation and an increased risk of cardiovascular disease. Most people are already eating too many omega-6s and too few omega-3s. 

While commercial peanut butter has vegetable oil which adds even more omega-6s. 

Overall peanut butter is rich in nutrients and fiber and a good source of protein however it is high in omega-6 fatty. If you eat in less amount then it’s good for your health but if you eat a lot then it’s a habit you have to change. 

Consult your doctor or dietitian if you’re not sure how much Peanut butter you should eat, but a good general rule of thumb is around one to two tablespoons a day.

Overall peanut butter is rich in nutrients and fiber and a good source of protein if taken as per recommendation.