In the midst of almond, cashew, and other nut butter trends, it’s so easy to forget the simple goodness of natural peanut butter.
But today, we’re here to shine on its wholesome goodness and the remarkable health benefits it brings to the table.
In this article, we’ll explore why natural peanut butter, made from legumes, is a nutritious choice for your well-being.
Discover how this pantry staple can make a positive difference in your daily diet.
Your health journey begins here!
What is Peanut Butter?
Peanut butter at its core is a simple, unprocessed food made by roasting and grinding peanuts into a paste. However, when you look at many store-bought peanut butter brands, you’ll often find extra ingredients like sugar, vegetable oils, and trans fats added to the mix.
Now here’s the catch: Too much added sugar and trans fat can lead to health issues like heart disease. So, instead of opting for peanut butter1 loaded with extra stuff, it’s a healthier choice to go for peanut butter that contains only peanuts and perhaps a touch of salt as its ingredients.
Nutritional Profile
The table below provides a detailed nutrition profile2 of 2 tbsp (32g) of natural peanut butter:
| Name | Amount | Unit |
| Energy | 190 | kcal |
| Protein | 8 | g |
| Total lipid (fat) | 16 | g |
| Carbohydrate, by difference | 7 | g |
| Fibre, total dietary | 3.01 | g |
| Sugars, total including NLEA | 0.998 | g |
| Calcium, Ca | 19.8 | mg |
| Iron, Fe | 0.72 | mg |
| Fatty acids, total saturated | 2 | g |
Health Benefits of Natural Peanut Butter
Read on to find out the numerous health benefits of natural peanut butter for a delicious spread to your well-being.
1. Weight Management
Peanut butter can help control your appetite, boost metabolism, and make you feel full, thanks to its protein content. This can reduce the temptation to snack between meals and aid in weight loss3, though moderation is key.
2. Preserves Muscle
During weight loss, it’s crucial to maintain muscle mass for a healthy metabolism. Peanut butter, rich in protein, helps you lose weight while preserving your muscles, which can enhance metabolism, bone health, and kidney function.
3. Heart Health
Peanut butter contains antioxidants like resveratrol that reduce inflammation, lower blood pressure, and improve circulation. It also has heart-healthy nutrients such as monounsaturated fats, niacin, vitamin E, magnesium and polyunsaturated fats making it a cost-effective choice for heart health.
4. Fitness Boost
Peanut butter is a favourite among fitness enthusiasts and bodybuilders because it’s a source of essential amino acids4, aiding muscle repair and growth. Including it in your diet can help you meet your protein needs and enhance muscle mass.
5. Blood Sugar Control
With low carbs, essential proteins, and no added sugars, peanut butter has a low glycemic index (GI), making it a smart choice for managing blood sugar levels. Its high magnesium content is also beneficial for those with diabetes.
6. Anti-Cancer Properties
Loaded with antioxidants like magnesium, vitamin B, and vitamin E, peanut butter can prevent cell damage and reduce the risk of chronic diseases, including cancer. Certain compounds in peanut butter, like coumaric acid and resveratrol, have shown anti-cancer properties by inhibiting cancer cell growth and cutting off blood supply to tumours.
Peanut Allergies
Peanuts and tree nuts are well-known allergens, that impact millions of people. If you have a confirmed peanut allergy, it’s crucial to steer clear of peanut butter and any products containing peanuts.
The NIH further mention that only about 20 per cent of individuals with an allergy will eventually outgrow it, no longer experiencing reactions to nuts.
Which Peanut Butter is Best For You?
Look for peanut butter with just peanuts in the ingredients list. The fewer added ingredients, like sugar, salt, or extra oils, the better. If you want to add sweetness, consider mixing in a bit of honey.
Don’t worry if your pure peanut butter separates into solid and liquid parts. Just give it a good stir, and it will be back to its normal texture.
To keep your peanut butter fresh, store it in the refrigerator. This helps prevent it from going bad.
The Bottom Line
Natural peanut butter isn’t just a tasty spread for your toast; it’s a raw powerhouse that can simply elevate your well-being. So, go ahead, enjoy the goodness of natural peanut butter and savour the rewards it brings to your health and lifestyle.
Frequently Asked Questions
Is peanut butter good for cholesterol?
Yes, peanut butter is good for cholesterol maintenance as it contains healthy fats, essential for the human body.
Is peanut butter better than Nutella?
Yes. Peanut butter is a healthier alternative because it has less sugar, and harmful fats and is high in protein. Furthermore, it tastes delicious.
Does peanut butter lead to weight gain?
Overconsumption may lead to weight gain. But if you eat in moderation, it may help you lose weight.
Which peanut butter is best?
Natural peanut butter with no added sugar, oil or salt and additives is the best form.
References
- FoodData Central Search Results. (n.d.). Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/718824/nutrients [↩]
- Arya, S. S., Salve, A. R., & Chauhan, S. (2016). Peanuts as functional food: a review. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711439/ [↩]
- Bes-Rastrollo, M., Wedick, N. M., Martinez-Gonzalez, M. A., Li, T. Y., Sampson, L., & Hu, F. B. (2009). Prospective study of nut consumption, long-term weight change, and obesity risk in women. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2683001/ [↩]
- Børsheim, E., Bui, Q.-U. T., Tissier, S., Kobayashi, H., Ferrando, A. A., & Wolfe, R. R. (2008). Effect of amino acid supplementation on muscle mass, strength and physical function in elderly. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2430042/ [↩]