Stop gorging on peanut butter right now
Peanut butter was a relatively new commodity in India till a decade back with only a few vendors selling this American favorite in India. But in the last few years, Peanut butter has caught the fancy of people in India.
It is widely used as a sandwich spread, to prepare shakes and smoothies, and as well as preparing various kinds of desserts. Its unique taste and chunky texture have made it a favorite with people of all ages.
Nutrition experts have long debated this question due to the high-fat content present in peanut butter.
Since the time it was first introduced at the 1904 World’s Fair in St. Louis, Americans have relished peanut butter. It’s delicious, affordable, and versatile. But is it healthy? Taking into consideration that the base of peanut butter is grounded peanuts, you are more likely to believe so.
However, not all kinds of peanut butter are created in the same manner. Many peanut kinds of butter can be an easy option to add protein, and healthy fats to a meal or snack, and other varieties move more into the categbutters junk food.
How peanut butter is made
Let us first understand how peanut butter is made.
Peanut butter can be considered a relatively unprocessed food when compared to other processed foods. It is peanuts roasted and ground up till they form a thick gooey paste. But this is the natural peanut butter, not the commercially processed ones.
The commercially available peanut butter contains various added ingredients, such as sugar, vegetable oils, and even trans fat, and eating high amounts of sugar and trans fats lead to heart disease majorly.
Real peanut butter should contain nothing else other than salt.
Nutrients that we get from peanut butter
Peanut butter is a great nutrition source as it has all the three macro-nutrients consisting of proteins, fats, and carbohydrates and has a lot of micronutrients consisting of vitamins and minerals. A 100-gram serving consists of;
- 25 grams of protein which constitutes 15% calories
- 14 grams of carbohydrates which constitutes 20% calories
- 50 grams of fat which constitutes 72% calories
- 6 grams of fiber
- Vitamin E constitutes 45% of the RDA
- Vitamin B3 constitutes 67% of the RDA
- Vitamin B6 constitutes 27% of the RDA
- Folate constitutes 18% of the RDA
- Magnesium constitutes 39% of the RDA
- Copper constitutes 24% of the RDA
- Manganese constitutes 73% of the RDA
This makes peanut butter an excellent source of plant-based protein and low-carb diet food. As they have fewer carbohydrates that means they have less sugar which is good for people who want to reduce their weight and are on a low carb diet. Low sugar also means it is suitable for consumption for people who have type 2 diabetes.
Peanut butter has a high-fat content. This results in a 100-gram serving having 588 calories packed in it. Most of this fat in peanut butter is made of oleic acid and linoleic acid. Oleic acid is a healthy monosaturated fat and is good for the body as it has benefits like insulin sensitivity. Linoleic acid is an omega-six fatty acid that is essential for the body.
Thus, a small amount of intake of peanut butter will not do any harm due to its fat content. Peanuts are also a rich source of vitamins and minerals. There are a lot of these micronutrients present in peanut butter which are essential for humans.
It is one of the most abundant dietary sources of biotin, which plays a vital role during pregnancy. Copper and manganese are dietary trace minerals that are present in peanuts and copper deficiency may have adverse effects on heart health.
Niacin (Vitamin B3) in peanut butter helps improve cardiovascular health and performs various other vital functions in the body. Peanut butter is also rich in Vitamin E and Vitamin B9, which perform a variety of essential functions in the body and are especially beneficial for pregnant women.
Vitamin B1 in peanut butter helps essential for the proper functioning of the heart, muscles, and nervous system. Peanuts are also rich in antioxidants like isoflavones which can reduce heart health risks.
All these properties make peanut butter a great choice of food for people suffering from heart ailments to prevent heart disease and people wanting to lose weight.
Why you need to be cautious while consuming peanut butter
Peanut butter is nutritious, also has some toxic properties which necessitate its consumption to be done in moderation.
- – Out of the eight common allergens, the peanut is one of them. Many people suffer from peanut allergies which can cause severe swelling to the parts coming in contact with peanuts. This can even be life-threatening for people having a peanut allergy.
- – Contamination due to a specific mold Aspergillus flavus causes peanuts to produce a toxic substance called aflatoxin. It is a highly dangerous compound that can lead to symptoms such as discoloration of the eyes, loss of appetite, and reduced liver functioning. Too much aflatoxin poisoning can lead to liver failure and also turn into liver cancer.
- Peanut butter has a lot of nutritious value with some harmful content. It’s a high source of proteins and is loaded with fibers, carbs, many vitamins, and good fats that make it an integral element of your diet plan for weight loss, heart patients, and people who have type 2 diabetes.
On the other hand, it has an aflatoxin present which can harm your liver severely in the long run and also causes allergy.
Thus, peanut butter should not be used as the go-to food source but it is okay to eat it in moderation. Moderation is the key to healthy living. Using it sporadically will allow you to avail of the various health benefits that it possesses, but overconsumption can lead to severe health conditions.
Advantages of Organic Peanut Butter For Health
It’s commonplace that people craving peanut butter, especially athletes. This real food is among the favorites of many people. Fortunately, this food is beneficial to our health with loads of natural ingredients and benefits.
There’s no need to worry and the reasons that can stop you from eating this favorite real food. It can either make wonderful spice in many typical dishes or tasty eating alone.
While it is among your favorites, you should take a look at what it does to your health in many beneficial ways.
Peanut butter Gallstone Prevention
This is one of the most typical health benefits that peanut butter can bring. It is scientifically proven that women who eat peanut butter daily have 20 % lower chances of suffering from a gallstone in a 20 year-long research.
This only gives you only one more reason to eat peanut butter in your daily meal or your snack during break time.
Peanut butter for Heart Health
The important ingredient in maintaining heart health is antioxidants ingredients. Fortunately, they are abundant in peanut butter, which is scientifically proven. Kidney Beans are also good for heart health.
According to the Iowa Women’s Health Study, people who consume peanuts regularly have fewer chances of suffering from cardiovascular diseases. Besides, in other scientific researchers, peanut and heart diseases have a close connection.
To be more specific, people who eat peanut several times a day has 37% lower chances of having heart diseases than those who did not.
Peanut butter for Stroke Prevention
It is the high presence of resveratrol in peanuts that keeps stroke at bay. Similar to grapefruits or red wine, peanut butter works just well as a brilliant tool in dealing with stroke. Along with that, they can also stimulate blood circulation, especially to many body parts including your brain.
You are highly recommended to consume peanut butter regularly or even several times a day.
Peanut butter for Alzheimer’s Disease
Alzheimer’s disease is a common health problem that happens mostly to the old due to the reduction of capacity in memorizing things. It is undeniable fact that we cannot prevent aging as a natural process, however, we can minimize its consequences.
One of the most effective ways is consuming more peanut butter. Since this ingredient has a high concentration of niacin, a key element that can trigger harmful bacteria and cells causing Alzheimer’s disease. Alternatively, peanut butter is a brilliant tool to protect people from cognitive decline.
Peanut butter for Weight Control
Using peanut butter to control our weight might come as a surprise as most of us think of peanut butter as a fatty ingredient. It may not help much in reducing weight. On the other hand, it can effectively help us to control our weight as it is loaded with natural vitamins and nutrients. You can also control your weight with Sugarcane Juice.
If you are struggling to shed some pounds, however, you are recommended to eat peanut butter only once or twice a week. Normally, you can include peanut butter on your breakfast or replace your snack during break time.
Peanut butter for Colon Cancer
Along with natural vitamins and minerals, peanut butter is also rich in folic acids and resveratrol. These are all key elements that are supposed to prevent heatstroke and keep cancer at bay, especially colon cancer.
Similar to other health benefits, women who eat 2 teaspoons of peanuts per day daily are less likely to suffer from colon cancer up to 58%.
It is highly suggested that you consume peanuts at least 2 a day or more if possible to stay away from colon cancer.
Peanut butter for Depression
Most people don’t know the real reason that triggers depression, which is lacking serotonin in the body. Therefore, the best way to deal with depression is to provide your body with more serotonin.
Logically, we find this nutrient in some foods or ingredients that are rich in serotonin to deal with the problem. Fortunately, peanuts are among the great sources that are easy to find.
I hope you will like this article. This article is written by TusharSekhon, General Physician & Medical Consultant at Credihealth.
Useful links
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711439/
- https://www.health.harvard.edu/press_releases/is-peanut-butter-healthy
- https://nationalpeanutboard.org/more/peanut-butter/eat-peanuts-but-dont-forget-peanut-butter-too.htm
- https://www.researchgate.net/publication/236189437_Selection_of_groundnut_variety_for_making_a_good_quality_peanut_butter
- https://www.cabi.org/gara/FullTextPDF/2019/20193133176.pdf