No matter your age, gender, size or country, there is one thing everyone universally agrees on there is no barrier that can restrict anyone from indulging in peanut butter! It is an anytime snacking option with a high nutritional value and gives your tastebuds something to cheer about. Natural peanut butter contains carbohydrates, fibre, fat and high protein content, making it an excellent choice for fitness addicts as well as people who want a quick boost of energy on a busy day.
Healthy peanut butter options have become a popular choice because of the changing nature of how people are treating their food habits and bodies. Natural peanut butter is a great alternative to regular butter which contains sodium and even hydrogenated oils.
While experts on fitness websites have recommended peanut butter for all kinds of fitness related goals, here are a few surprising peanut butter nutrition facts and benefits for you.
Health Benefits of Peanut Butter
- No Saturated Fats
One of the top health benefits of natural peanut butter is that it contains zero saturated fats which ensure that your heart is safe, strong, and pumping blood normally. The fat content in peanut butter is equal to that found in olive oil, which adds to its attractiveness as a healthy option. Presence of unsaturated fats helps lower bad cholesterol in the body too. The Butternut Co. has a wide range of peanut butters packed with the goodness of organic nutrients, without the side-effects of preservatives and unhealthy processing.
- High in Potassium and Magnesium
Potassium is a heart-friendly element found in high quantity in peanut butter. It acts as an electrolyte in the bloodstream and balances fluids in the body. It is essential to maintain a smooth flow of fluids without pressurizing the heart, unlike sodium. Magnesium helps control blood sugar levels, blood pressure levels as well as aids in muscle, immunity and bone development in humans.
- Reduces Chances of Gallstones
Natural peanut butter benefits also include the reduced risk of gallstones in the body, especially for women. Gallstones are caused due to a faulty diet, lack of fluid intake, hormonal pills, obesity and certain types of cholesterol-related drugs. Gallstones are a painful condition that can be avoided with an appropriate intake of peanut butter.
- Prevents Cancer
Perhaps one of the greatest discoveries related to peanut butter nutrition is its ability to prevent many kinds of cancers in humans, especially colon, breast, and prostate cancer. Peanut butter contains Beta-sitosterol, a substance that is known to control the formation and spread of cancerous cells, according to multiple studies. Healthy peanut butter usage like peanut butter and banana milkshake, peanut butter and jelly sandwich, etc. can help in a big way in the fight against cancer. We have a lot to thank the humble peanut for making our strolls on the beach, picnic baskets and movie outings, a lot more enjoyable.
- Lowers the Risk of Diabetes
Peanut butter is especially a good choice for people suffering from type-2 diabetes as it is low in carbohydrates. Also, research suggests that individual can reduce the risk of developing diabetes by 30% just by eating 2 tablespoons of peanut butter for five days (in a week).
- Weight Loss
While peanut butter does have a high-calorie count per serving, it does help with weight loss as it keeps you satiated for a longer time. It contains fiber and protein, which helps you maintain weight and control overeating. Plus, it helps suppress appetite that ensures less calorie intake in a day, which further promotes weight loss.
Just ensure that you consume peanut butter in moderation. And, try out healthy peanut butter recipes to make your meals more flavoursome.
- Promotes Strong Bones
Peanut butter is a good source of iron, magnesium and calcium which helps promote stronger and healthier bones. The healthy protein in peanut butter also prevents muscle cramps and fatigue. Plus, fat-soluble vitamin K in peanut butter helps absorb essential nutrients and facilitates smoother transportation of calcium throughout the body. Thus, if you want to improve your bone health, then include natural peanut butter in your diet.
- Aids in Body Building
As a rich source of protein, peanut butter is a great snacking option for bodybuilders. When you look at the natural peanut butter nutrition per serving, then even a two-tablespoon serving provides you with 8 grams of protein and other nutrients like vitamin B3, B6, magnesium, fiber, and omega-3 fatty acids. This help strengthens bones and promotes body & muscle growth. It also contains potassium which helps relieve muscle soreness and cramping.
- Helps Curb Sugar Cravings
Peanut butter can help you to kick your sugar cravings as it has a slightly sweet as well as salty flavours. You can use peanut butter instead of sugar to make various healthy dishes such as peanut butter besan ladoos or peanut butter banana muffins. Also, it keeps you fuller for a longer period as it is high in healthy fats.
- Improves Sleep and Mood
As an ideal mid-night snack, peanut butter helps improves your sleep as it contains amino acid tryptophan which helps regulate the sleep hormones serotonin and melatonin. Likewise, eating a tablespoon of peanut butter can help improve your mood as it helps boost the production of serotonin – which is known as the ‘happy hormone.’
- Boosts Energy and Productivity
A healthy breakfast that includes peanut butter can help you to kick-start your day on a high note as it provides you with essential nutrients. The nutritional benefits of peanut butter include protein, healthy fat and fiber which gives you the energy boost that you need. Plus, it will help stabilize your blood sugar levels and keep afternoon cravings away. A peanut butter smoothie is also a great afternoon snack that will help you to boost productivity and ward-off lethargy.
- Manage Blood Sugar Levels
One of the other benefits of organic peanut butter with no added sugar is that it helps you to manage your blood sugar levels throughout the day. It has low carbohydrate and is a good source of magnesium that helps control the insulin spike of higher GI (glycemic index) foods.
- Antioxidant Properties
Apart from essential vitamins and nutrients, peanut butter also contains antioxidants like niacin, folate, riboflavin, thiamin, pantothenic acid and resveratrol. Niacin, also known as vitamin B3, helps lower cholesterol levels, aids in digestion and nerves function. Resveratrol can help you to control chronic diseases. Whereas, riboflavin (Vitamin B2) helps turn food into energy and absorbs essential nutrients which helps boost your overall health.
- Rich in Dietary Fiber
Peanut butter is rich in dietary fiber which helps prevent issues such as constipation, obesity, and stroke. It also helps lower the risk of heart diseases and improves blood cholesterol levels.
These are just a few of the peanut butter advantages that you can obtain by including peanut butter in your diet. Peanuts are a healthy snack and a great alternative to junk foods. Plus, being a versatile food item, you can use peanut butter in different ways, which makes it a healthy food choice.
Also, as a parent, businessman or working professional, the demands of daily life are unrelenting. So, give yourself the advantage with peanut butter – a superfood – that provides you with a healthy dose of energy which lasts throughout the day. A charger for the battery of your body if you will!