Peanut Butter Nutrition, Health benefits, Side effects
Whether it’s for adults or children, peanut butter is a favourite. Many people wonder about the health
benefits of peanut butter, nutrition values, side effects, and what to look for when buying peanut butter. Peanut butter is a popular protein-rich spread around the world. Peanut butter is made up of 90% peanuts, with the remaining 10% consisting of vegetable oil, salts, dextrose, and corn syrup to
increase flavour and smoothness.
Peanut butter is a delectable and nutrient-dense spread that is consumed all over the world. Because of
its low calorie and high protein retention, it can also be used as a milk substitute. It’s served with
sandwiches, salads, biscuits, and a variety of other dishes.
Peanut butter nutrition values
2 tablespoons of peanut butter provide the following nutrients
- 207 calories
- 9 grams of protein
- 18 grams of fat
- 6 grams of carbohydrates
- 3 grams of fibre
- 1 gram sugar
However, consuming excessive amounts of peanut butter has nutritional consequences. Peanut butter is calorie-dense, high in saturated fats, and high in sodium.
1. Better heart health
Oleic acid is one of the most important fats in peanut butter. Oleic acid has been demonstrated to help
maintain normal cholesterol, blood sugar, and blood pressure when it is substituted for other fats in the
diet. Controlling these levels in your body can help you avoid heart disease. Resveratrol, an antioxidant
found in peanuts, has been shown to reduce cardiovascular inflammation, lower blood pressure, improve circulation, and relax blood vessels.
2. Weight loss support
Peanut butter contains monounsaturated and polyunsaturated fatty acids, which are beneficial. When eaten as part of a healthy diet, these fats are linked to a lower risk of weight gain and obesity. Foods high in healthy fats, proteins, and fibre take longer for our bodies to digest, keeping us satisfied for longer and reducing the risk of overeating. While a balanced diet and lifestyle are essential for weight
loss and management, evidence suggests eating peanuts can help.
3. Protein-dense source
Peanut butter (100 grams) could have high protein content (25–30 grams). We break down proteins in our diet into amino acids, which are then used by our cells to repair and create them.
4. Dietary fiber-dense
Peanuts and peanut butter both have high dietary fibre content. Peanuts and peanut butter each have 12 g and 20 g of dietary fibre per cup (about 125 g). Dietary fibre is one of the most important components of our diet, as a lack of it can lead to a variety of health issues and diseases, including
constipation, diabetes, high cholesterol, and other heart ailments.
5. Best for fitness enthusiasts
To gain muscle mass, many dieticians recommend taking 1.2-1.7 grams of protein per kilogram of body
weight. As a result, peanut butter, which contains necessary amino acids, becomes a source of protein.
Peanut butter is used by fitness enthusiasts and bodybuilders to improve calorie and unsaturated fat
intake. Amino acids, according to studies, help the body’s muscle regeneration system. As a result,
peanut butter can help you meet your daily protein requirements while also increasing muscle mass.
Potential side effects of peanut butter:
- In addition to being high in protein, vitamins, and minerals, peanut butter is also high in calories
and fat. Although peanut butter contains healthful fats, it should be consumed in moderation toavoid unwanted weight gain and other health issues. - Some people are allergic to peanuts, which can be fatal in some cases. If you have a peanut allergy, avoid all peanut products.
- Peanuts contain a lot of phosphorus, which can interfere with your body’s absorption of other minerals like zinc and iron. If you are deficient in these minerals, a high-phosphorus diet can aggravate your condition.
When buying peanut butter, there are a few things to keep in mind
- There are two types of peanut butter available in the market: smooth and crunchy. Small pieces
of crushed nuts can be found in crunchy peanut butter. - The greatest option is peanut butter which just has one ingredient: peanuts. The oil will rise to the top of the jar if the peanut butter is comprised entirely of nuts. Every time you use it, reinsert the oil. It also helps to turn the jar upside down to redistribute the oils.
- “Natural” peanut butter usually signifies that it is produced entirely of nuts.
- Peanut butter that is “light” (reduced in fat) is available.
- Compare all brands to find the best deal.
- Larger containers are frequently a better investment. Make sure you check the price.
When buying peanut butter, there are a few things to keep in mind
Peanut butter can be a healthy choice when consumed as part of a balanced diet. In addition to its high
protein content, it is high in magnesium; two nutrients that may help protect the heart and maintain
blood sugar balance. Too much peanut butter, on the other hand, can raise a person’s daily saturated fat, salt, and calorie intake. Peanut butter should be avoided by anyone with a peanut allergy because it can cause a life-threatening reaction.