14 Important Health Benefits of Peanut Butter
Peanuts are a type of groundnut originated in South America. They have got a variety of names like earthnuts, goobers and ground nuts and is scientifically called as Arachis hypogaea. They actually belong to the legume family and not nuts, therefore they are related to lentils and beans. Peanuts are spread all over the world and are low-cost compared to costly nuts such as almonds, walnuts, cashew nuts and pistachio that provide similar benefits.
Peanut butter is a product made using peanuts, other common products like peanut oil and peanut flour are used in a variety of snacks, foods, cakes, desserts, and sauces.
Peanut butter not only tastes good but are rich in fat, protein and various other healthy nutrients. The peanut butter spread that we have for school lunches, evening snacks, and while growing up it was a significant part of your childhood. Surprisingly the peanut butter is good for your health and comes up with amazing benefits that include reduced risk of heart disease, cancer, gallstone and diabetes. Now let us look at some of the important health benefits of peanut butter:
Rich Source of protein
100 grams of peanut butter contains a high amount of protein about 25 – 30 grams. The proteins that we consume are broken down into amino acids which are then used for repairing as well as building the body.
Helps to Prevent Gallstones
Gallstones are common among the people who follow a low-fat diet. Consuming peanut butter reduces the risk of gallstones. A low-fat diet lacks the ability to dissolve the stones and forms a blockage. Since peanut is an excellent source of fat can prevent gallstone formation by dissolving it.
Boosts Energy Levels
Need a good energy level free from caffeine and other stimulants then try peanut butter in the morning to just kick start your day with full energy. The fats, protein, and fiber found in the peanut butter help to stabilize insulin levels and ensures a constant energy supply.
Reduces the Risk of Heart Disease
The Heart friendly fats present in the peanut butter have the ability to reduce the LDL (low density lipoprotein) levels and reduce the possibility of atherosclerotic plaques. This helps in reducing the risk of strokes and heart attacks.
Helps to Maintain Good Skin Health
Peanut butter is a rich source of vitamin E, an important nutrient that helps to maintain good skin health. It prevents the skin from occurring scaly and cracking patches. It helps to retain the skin moisture and reduces the impact of UV rays on your skin.
People consuming peanut butter right from the young age are at lower risk of developing allergies like skin allergy, abdominal pain, head ache and also peanut allergies. It also helps to regulate immune activity.
High Content of Valuable Nutrition
Peanut butter contains potassium and good amount of protein that lowers the risk of high blood pressure, heart disease, and stroke. It also contains healthy fats, fiber, magnesium, antioxidants and vitamin E for your good health of bones, bowel, and muscles. Make sure to buy peanut butter that is free from hydrogenated oils and added sugar to gain maximum benefit. This does not mean that peanut butter available is without added sugar and oils. So go for the one that has full fat and a very low level of oils and sugar.
Slows Down Cognitive Decline
Your brains are subjected to some degree of cognitive decline as you age, in the worst case, it also results in Alzheimer’s disease. A regular intake of peanut and peanut butter helps to decrease the risk associated with cognitive decline.
Helps to prevent Migraines
Peanut butter is rich in magnesium and fiber. Whenever you suffer from migraine then you can have some peanut butter to reduce the frequency and severity of migraine. You can take peanut or peanut butter in your snack regularly to prevent migraines in the first place.
Manages Blood Sugar Levels and Diabetes
Peanut butter is a dietetic friendly food and a good source of magnesium. The presence of magnesium helps in regulating blood sugar levels and also plays an important role in the development of muscle, immunity and bone in the body. A study published in the “Journal of the American Medical Association” (JAMA) found that about 2 tablespoons of peanut butter at least 5 days a week can lower the risk of developing diabetes.
Helps to Maintain Fluid Balance
As peanut butter is a good source of potassium and helps in removing the excess amount of sodium via urination to maintain fluid balance, blood pressure and helps blood circulation to remain optimized. The presence of potassium acts as an electrolyte and is considered as a fluid balancing element in the body.
Contains Antioxidant Properties
Due to the presence of niacin, riboflavin, thiamin, pyridoxine, and folate the peanut butter contains antioxidant property. The presence of polyphenolic antioxidant named Resveratrol may help to keep a control on chronic diseases.
Rich Source of Dietary Fiber
The peanuts are a rich source of dietary fiber. A cup of peanut butter has around 20 grams of fiber. Lack of dietary fiber can lead to many health problems like diabetes, constipation, and high cholesterol. The presence of high fiber content in the peanut butter allows you to keep all the things in control.
Helps to Maintain Weight Loss
Eating peanuts and other nuts help to keep the weight in control and also helps with weight loss. A study suggest that higher intake of peanuts and nuts reduces the risk of obesity in person.
These are the important benefits of peanut butter. It can really be a healthful option as it is rich in nutrient, protein, magnesium, fiber which helps to protect your body from various health issues. But eating too much of peanut butter can increase the daily intake of sodium, calories and saturated fat. Also people with peanut allergy should avoid intake of peanut butter as the allergic reaction includes swelling, itchiness, abdominal pain, sneezing, etc.