People love the creamy, gooey, nutty, and crunchy peanut butter. It is a perfect companion to jelly, apples, chocolate, bananas and is a staple in various meals, desserts, and snacks. It is a source of fat and protein with richness in nutrients. It is delicious, and people usually want to know if it is healthy or not. So, here are a few things that people need to know about peanut butter.
All that needs to make peanut butter is ground peanuts. Besides that, salt is optional, and some brands add molasses, sugar, corn syrup, or vegetable oils. It minimizes the health value, and if they stick to the basics, people will get all the nutrition of peanuts with unnecessary additives. So prefer to buy the original peanut butter to avoid additives that affect health. According to the USDA, 28 grams of peanuts contains the following:
- 160 calories.
- Seven grams protein.
- 1.99 grams of fiber.
- 1 gram of sugar.
- 14 grams of fat.
- 5 grams of carbs.
Health benefits of peanut butter
There are various health benefits of peanut butter. The registered nutrition therapist and dietician tell the health department. It is beneficial in weight loss, bodybuilding, boosting heart health, and managing blood sugar levels. Peanuts are a source of fat, protein, niacin, biotin, magnesium, copper, and vitamin E. It even reduces the risk of heart diseases.
Peanut butter helps with weight loss!
Sometimes peanut butter has a bad reputation due to its fat content. But the fat is an essential component to feel satisfied. It helps people to feel fuller for a longer time if they have fruits or pretzels with peanut butter rather than just eating a fruit or pretzel by itself. The effect of satiation makes it the best choice for people who want to lose weight by following a proper diet.
Peanut butter helps to repair muscles!
There are eight grams of protein per serving in peanuts. It helps to repair and build the muscle of the body. The research shows that increased intake of protein allows for the preservation of muscle mass. It contributes to muscle strength over the lifetime of a person. Potassium and magnesium are the essential minerals for muscle development and function as per the nutrition and food sciences. Phosphorus helps synthesizes protein for the maintenance, growth, and repair of tissues and cells. Peanuts help in about 50% of the required daily intake of phosphorus.
Reduces the risk of heart disease
Intake of peanut butter helps to reduce the risk of diabetes and heart diseases. It is a pack of monounsaturated fats that associates with a decrease in heart diseases and cholesterol. It is because when these healthy fat helps to replace the saturated fatty acids in the diet. It lowers the bad cholesterol (LDL) levels but leaves the good cholesterol (HDL) level alone as per the national library of medicine. Eating the healthier fats found in peanut butter helps to reduce the risk of developing type 2 diabetes.
Improves gut health
Consuming peanut butter helps to improve gut health. It contains two grams of fiber that is beneficial for gut health, says a nutritionist. It is because the dietary fiber helps to boost the microbiome. It is the bacteria that live in the gut. It increases immunity, lessens inflammation, and regulated digestion, as per the reviews.
The human body can protect against harmful pathogenic organisms with a healthy microbiome. The harmful pathogenic organisms can come through food or water as per public health.
Peanut butter has the properties of anti-cancer. It contains bioactive compounds like phytosterols, p-coumaric acid, and resveratrol that helps to fight cancer. The antioxidant nutrient vitamin E present in peanuts, and peanut butter, protects the cells from free-radical damage. The damage can be the development of a precursor to cancer.
Risks associated with peanut butter
The most common risk that involves peanut butter is peanut allergies. The immune system mistakes the proteins of peanuts as harmful invaders if a person has a peanut allergy. The body releases chemicals to attack those invaders in the bloodstream. It can cause symptoms like itching, skin reactions like redness and swelling, shortness of breath, throat constriction, and digestive problems.
It can even cause life-threatening reactions like anaphylaxis. It requires an injection of epinephrine immediately. It can even lead the person to the emergency room if it gets serious. It can even cause digestive problems like vomiting, diarrhea, and cramps.
Use peanut butter recommended by experts!
Nutritionists say that the brands that are less expensive advertise as no-stir peanut butter. They do this because they use palm oil as an ingredient to prevent the separation of palm oil. Palm oil will not hurt the person, but its production can create a global risk in the environment. Palm oil in about 90% of the world comes from the indigenous people, burning rainforests and endangered species that contribute to the greenhouse gases. The nutritionist even adds that if people don’t mind stirring, they must choose those who are better for the environment and do not harm anything while its produced.
A nutritionist often recommends people to choose the healthier kind of peanut butter. The peanut butter must be natural, and that does not contain anything except peanuts and maybe salt. They suggest that their clients must look out for a brand having simple ingredients. They must be no more than peanut and salt. Though at last, the deciding factor is the tasting buds. According to the nutritionists, their clients must have the peanut butter of the best brands. So, they recommend them to their clients.
If the person is creative and daring, they can choose the healthy and cost-effective options that the nutritionist recommends. People can make their own peanut butter. They can make with the help of peanuts with a little salt and a food processor. People need to be patient for it to come together as it takes to produce a creamy texture.