Peanut butter is a protein-packed superfood which provides essential nutrients to the body to get you going all day. People of every age group love this creamy spread because of the health benefits it brings along with it. Peanut butter boosts health by keeping a check on weight management, promoting heart health, preventing diabetes, and many more to be added to the list, as the peanut butter benefits are not limited. Keep reading this blog to learn more about its benefits, nutrition & side effects.
6 Peanut Butter Benefits
Peanut butter is flavoursome and is a perfect breakfast choice. It is a good source of nutrition. You might be tempted to try it out yourself! However, it’s essential to know what you’re getting when grabbing that slice of toast! So, Let’s look at the benefits of peanut butter
1. Peanut Butter for Weight Loss
Peanut butter is rich in healthy fats and dietary fiber. These compounds may increase metabolic activity in the body. Additionally, fiber will keep you feeling full for longer, making you shed those extra pounds!
- 100g of peanut butter has a dietary fiber content of 6g ( 24% of DV)
- 100g of peanut butter has about 50g of fats (786% of DV)
2. Improved Heart Health
This nutty spread is rich in heart-healthy compounds like p-coumaric acid, and oleic acid. Oleic acid can regulate blood sugar & blood pressure. Additionally, it can also increase the “good cholesterol”.p-coumaric acid is a powerful antioxidant that guards the heart against free radical damage.
The oleic acid content makes up more than 80% of the fat content in peanut butter.
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3. Keep Gallstones Away!
It is rich in antioxidants (phytosterols) and magnesium. Phytosterols may inhibit cholesterol absorption. Additionally, magnesium may improve insulin sensitivity. It ultimately may prevent gallstone formation.
- 100g of smooth peanut butter has a magnesium content of 154mg
- 100g of chunky peanut butter has a magnesium content of 160 mg.
4. Reduce the Risk of Diabetes
While being addictively sweet, they have a low glycemic index. So ultimately, eating peanut butter will not spike your blood sugar, thereby reducing any risk of diabetes. Furthermore, its rich magnesium content can help regular blood sugar.
The Glycemic Index (GI) of peanut butter is just 14! Now, that’s surprisingly low!
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5. Good For Strong Bones
This toothsome spread’s rich iron and calcium content will make your bones stronger. Additionally, Iron is essential for the body’s development. At the same time, calcium is quintessential for the growth & development of the bones and teeth.
- Both100g of smooth & chunky peanut butter contains about 1.9mg of Iron.
- 100 of smooth peanut butter has 43mg of calcium.
- 100 chunky peanut butter has around 45mg of calcium.
6. Perfect Energy Booster
Eating a peanut butter toast is a perfect way to start your day! This delectable sandwich spread is loaded with fats, fibre, calcium, essential vitamins, and minerals. Therefore, this healthy snack will keep you energetic throughout the day. One can bring health on track with this butter, and to get benefitted, getting Peanut butter online will let you discover a wide range of it, and that too at ease and Hassel-free.
7. Good For Bodybuilding
Eating carbs and proteins is essential for bodybuilding. Carbs provide the necessary energy that is required for the workout. Moreover, proteins are vital in muscle building. So, why not grab a peanut butter sandwich before your workout?
- 100g of peanut butter has about 26g of proteins.
- For proper muscle building & development, it’s essential to consume about 1.2-1.7 grams of protein per kilogram of body weight per day.
8. Peanut Butter Benefits for Skin
Yes, you can get the skin of your dreams just by eating this crunchy spread! Peanut butter is loaded with vitamin E and antioxidants. These healthy compounds will work wonders for your skin.
- 100g of peanut butter contains about 60% DV of vitamin E
9. Helps to Improve Your Mood & Sleep
Eating peanut butter can be good for your mood and your sleep. It is rich in tryptophan, which is essential for serotonin production. Serotonin is vital for better sleep and mood. So, grab your peanut butter sandwich now.
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- Two tablespoons of peanut butter contain 7mg of tryptophan.
10. PEanut Butter Good For Hair
Peanut butter contains biotin and vitamin E. Biotin can prevent hair loss and stimulate hair growth. Moreover, vitamin E provides essential nourishment to your scalp. Thereby, making your hair long and shiny!
- 100g of peanut butter contains about 60% DV of vitamin E!
- 20g of smooth Peanut butter slice has a biotin content of around 18.8 mg
Peanut Butter Nutrition Facts & Value of (Two Tablespoon (32g))
| Peanut Butter Calories | 190 |
| Zinc | 0.85mg |
| Fiber | 2g |
| Carbohydrates | 8g |
| Peanut Butter Protein | 8g |
| Fat | 16g |
| Sodium | 140mg |
| Phosphorus | 107mg |
| Sugar | 3g |
| Vitamin B6 | 0.17g |
Side Effects of Peanut Butter
While peanut butter is delicious and has many beautiful benefits. However, eating too much peanut butter can cause some side effects. Let’s understand some side effects of Peanut Butter that one should know about.
1. Cause Weight Gain
Peanut butter is very high in calories, therefore, excessive eating of peanut butter may result in unwanted weight gain. Thus, it is best to eat this delicious spread in moderation.
- Peanut butter (smooth) calories per 100g are about 588 kcal
- Peanut butter (Chunky) calories per 100g are about 589 kcal
2. Cause Allergies
The main ingredient in peanut butter is peanut. Unfortunately, many people are severely allergic to peanuts. Therefore, if you are allergic to peanuts, then it is best to avoid peanut butter altogether.
Also Read: Almond Butter Benefits
3. Eating May Cause Inflammation
Peanut butter is rich in omega 3 and omega 6. In moderation, they are excellent for the body’s health. Regrettably, too much omega 3 and omega 6 can cause inflammatory reactions in the body.
Tip – Some signs to look out for are headaches, fever, pain, swelling, etc.
4. Risk Of Developing Heart Disease
Peanut butter contains some amount of saturated fats. These saturated fats might raise the level of LDL cholesterol, leading to an increased risk of developing heart issues or stroke.
5. Cause Neurological Disorders
Some peanuts if stored incorrectly might develop mycotoxin. These compounds can be detrimental to your nervous system and might lead to severe neurological problems like ADHD, Dementia, or Parkison’s.
6. Cause Stomach Issues
Peanut butter is a good source of fibre. Although fibre is excellent for maintaining digestive health, excessive eating may cause stomach problems. Excessive fibre intake may cause bloating, gas, constipation, stomach cramps, diarrhoea, etc.
- 100g of Smooth peanut butter has a fibre content of 6 g
- 100g of Chunky-style peanut butter has a fibre content of 8g.
I hope now you don’t need to wonder whether peanut butter is beneficial or harmful. You can easily find good-quality peanut butter online. In fact, Peanut butter’s health benefits are so many that you won’t stop yourself from buying it.
FAQs
Generally, 100 grams of peanut butter contains 25 grams of protein. It can be said that peanut butter is an excellent source of protein.
100 grams of peanut butter contains 588 grams of calories. There are nearly 100 calories in each spoon of peanut butter.
Peanut butter does not help in gaining weight when consumed as a part of a balanced diet. Overeating peanut butter may aid in weight gain, but it wouldn’t be a healthy weight gain option.
Peanuts contain androgen that increases sebum production and makes our face more oily. Hence consuming peanut butter might trigger skin problems for people who already have oily skin and acne.
For people who are on a diet, 1 tbsp peanut butter each day is ideal. Eating more than one tablespoon might add unwanted calories to your diet since peanut butter is a calorie-dense food.
I wish to gain weight of course with healthy fats . Will Peanut butter help me?