Well, who here isn’t a fan of peanut butter. It is the lip-smacking and appetizing food that is a favorite snack of people of all age groups. Peanut butter and jelly sandwiches are a staple food for many. Especially those who are tired of rich and full of carbohydrate diet can find the perfect refugee in this nutty spread.
People are aware of the addictive nature of this healthy treat but they might not be that much aligned with peanut butter benefits.
Fans can rejoice now as here is your complete guide to peanut butter benefits.
Table of Contents
Nutritional Profile of Peanut Butter
Given below is the nutritional value in two tablespoons of this nutty delight so that you can have a better look at peanut butter benefits.
| Calories | 188 |
| Protein | 7.02 g |
| Saturated Fats | 3.05 g |
| Carbohydrates | 7.67 g |
| Monounsaturated Fats | 6.63 g |
| Polyunsaturated Fats | 3.63 g |
| Fiber | 1.80 g |
| Sugars | 2.08 g |
| Calcium | 17 mg |
| Vitamin B-6 | 0.18 mg |
| Vitamin E | 1.90 mg |
| Niacin | 4.21 mg |
| Zinc | 0.85 mg |
| Iron | 0.69 mg |
| Magnesium | 57 mg |
| Phosphorus | 107 mg |
| Potassium | 189 mg |
| Sodium | 152 mg |
Peanut Butter Benefits
Peanut butter health benefits are many. Let us have a look at some of them in detail.
Weight Loss
Peanut butter has the right amount of healthy fats, dietary fibers, and proteins. All of these compounds are nothing but healthy and give a boost to your metabolism. Furthermore, peanuts are popular nuts that promote a sense of satiety. This is what you call feeling full. And that’s the main reason why eating peanut butter is good for weight loss.
This claim is further strengthened by various researchers who claim that eating peanut butter can reduce a chance of a person becoming obese or overweight. Add this fiber-rich food to your diet and lose those pounds!
Improved Cardiac Health
Another peanut butter health benefit is that it improves heart health. We have previously discussed the nutritional profile of peanut butter and the balance of unsaturated fats to saturated ones is what enhances cardiac health. This fat ratio of peanut butter is somewhat similar to olive oil which is one of the healthiest food options on earth.
Moreover, consuming peanut butter also improves blood lipid profiles and also ensures a low mortality rate. But as this is a high-calorie food that is why you have to be very careful with the portions of your consumption. Such as do not be greedy and eating too much peanut butter at a time because it will increase the fats in your body which is not favorable for your heart.
Reduces the Risk of Diabetes
Yes, yes, it is okay to raise an eyebrow on this point but let us finish first. Although peanut butter is addictively sweet, one of peanut butter benefits is that they have a low glycemic index. That is why it is very rare for you to get a sugar rush because of peanut butter.
This low glycemic index is also helpful in reducing the chances of diabetes. If anything, peanut butter possesses high amounts of magnesium which is beneficial for regulating blood sugar levels.
FYI: THE GLYCEMIC INDEX OF PEANUT BUTTER IS JUST 14.
Necessary for Bone Health
Peanut butter have high amounts of iron and calcium. The presence of these minerals is good for your optimum bone health. Calcium is pertinent for stronger bones and teeth and iron is necessary for the overall body’s development. Thus one of the premium peanut butter benefits is that it is good for bone health.
During Pregnancy
Pregnancy is a crucial time in a women’s life and high protein consumption is often recommended. Peanut butter benefits in pregnancy are that it is rich in heart-healthy fats and is good for the overall growth of the body. But make sure to consult with your doctors. They will educate you properly on the healthy portions so that you can enjoy this nutty snack properly.
Keep Your Spirits High
Well most of us prefer to eat peanut butter toast in the morning. I don’t know about you but I definitely have this for the breakfast. When you wake up in the morning, your body is low on energy and that is why there is a need for something that will instantly wake you up.
Moreover, most of you are wondering what is the best time to eat peanut butter. The answer is breakfast. If you are consuming peanut butter in the morning, you are promising your body the necessary dose of energy that will keep you running throughout the day. You can consume it as a milkshake or in your toasts. Because the peanut butter benefits with milk are highly promising.
For Glowing Skin
Peanut butter benefits for the skin are many. This nutty delight is rich in vitamin E and antioxidants. Both of these compounds are what make the dream of glowing skin one step closer. This is because vitamin E provides the first line of defense against the effect of free radicals on the skin. And the presence of monosaturated fats will keep the skin radiant.
For Healthy Hair
Peanut butter has the right balance of vitamin E and Biotin in it. Biotin is a key ingredient to stimulate hair growth and thus reduces the chances of hair loss. And vitamin e is primary for the proper health and nourishment of the scalp. All this results in the shiny locks of hair for days!
How to Take Peanut Butter?
In order to make the most out of peanut butter benefits, it is important to know how to eat it. Well if you are curious that how to eat peanut butter then we are here to help you. Get over the fact that spreading peanut butter is the only way you can consume it. There are several mouth-watering recipes that one can make by using them.
Peanut Butter Milkshake
- Milk – one cup
- Frozen banana – one cup
- Peanut butter – half cup
Recipe
- Mix all the ingredients in a blender
- Blend until all the ingredients are smooth
- Pour into glasses with ice and enjoy!
Peanut Butter Toast
- Bread slices
- Peanut butter – quarter cup
- Egg – one
- Salt – to your taste
- Skimmed milk – quarter cup
Recipe
- Spread peanut butter on one side of the bread
- Take milk, eggs, and salt in a bowl and whisk them.
- Dip both sides of bread into the mixture
- Melt butter in a pan
- Grill the slices for two to three minutes until the sides of the bread are golden
- Peanut butter toasts are ready
Peanut Butter Benefits; A Healthy Snack To Much On
Peanut butter is a tasty and nutritious food option that is loaded with lots of healthy nutrients such as proteins, fibers, and minerals. And it is a testament that food can be healthy and tasty at the same time.
But it stays as a healthy food option as long as it is being consumed in the right proportions. Because an excess of everything is bad. You need to consult with nutritionists to have a clear idea of how much is too much Furthermore, people who have allergies to peanuts should avoid it at all costs.
