Peanut butter is a nutrient-packed superfood which is consumed worldwide. People of every age group love this creamy spread for its flavoursome taste and amazing texture that sticks to the roof of your mouth before it melts. Apart from appealing to the taste buds, peanut butter is also praised for the health benefits it brings along with it.
Nutritional Profile of Peanut Butter
Peanut butter boasts of an amazing nutritional profile. It is loaded with essential nutrients for the body to get you going all day. The healthy fats and dietary fibre in peanut butter help to increase metabolic activity in the body. Additionally, fibre keeps you feeling full for longer, making you shed those extra pounds.
The nutrients that peanut butter contains include:
Keep reading this blog to learn more about a list of benefits that you might not be aware of.
Benefits of Consuming Peanut Butter for Better Health
It boosts overall health by aiding weight loss and weight management, promotes heart health, prevents diabetes, and many more such benefits for the body, as the benefits of peanut butter are not limited.
1. Improves heart health
This nutty spread is rich in heart-healthy compounds like oleic acid and p-coumaric acid. Oleic acid makes up more than 80% of the fat content in peanut butter. This compound is a healthy type of mono-unsaturated fat. Oleic acid has been linked to several health benefits, such as the lowered risk of coronary diseases and improved blood pressure levels. The compound also lowers bad cholesterol and increases good cholesterol in the body.
Additionally, peanut butter also contains p-coumaric acid, a powerful antioxidant that guards the heart against free radical damage. Research studies suggest that peanut butter, prepared with skin contains a bioactive compound called Resveratrol which might reduce heart diseases such as atherosclerosis, which causes blockage of blood vessels. However, more research is required to validate these positive effects of peanut butter.
2. Regulates blood sugar
As peanuts are relatively a low carbohydrate food and have a low GI index, it helps in managing diabetes. A study showed that the compounds present in peanut butter such as fat, fibre and magnesium might help in reducing the risks of type-2 diabetes. Since it does not include any additional sugar content, people with diabetes can enjoy its taste without worrying about its blood glucose levels.
3. Reduces inflammation
Research studies indicate that peanut butter has powerful anti-inflammatory properties. This may be attributed to linoleic acid, an omega-6 fatty acid found in peanuts, that have been shown to reduce the overactive inflammatory response in our bodies to any foreign particles or substance. However, further research is required to prove the anti-inflammatory action of peanut butter.
3. Boosts fitness levels
Peanut butter is one of the favourite snacks for athletes and weightlifters. This is partly attributed to its superb combination of fat, protein, carbs, and fibre content. The combination not only provides an instant energy boost, but also makes peanut butter super satiating and helps stave off hunger for an extended period of time.
4. Keeps gallstones away
Several studies have found that peanut butter is not only heart-healthy, it is also gallbladder-healthy. Reports of these studies support that consuming peanut butter is associated with a significantly reduced risk of formation of gallstones in the gallbladder. This flavoursome spread’s rich bioactive compounds, such as phytosterols, helps to inhibit cholesterol absorption. Additionally, its rich content of magnesium improves insulin sensitivity, ultimately preventing gallstone formation.
5. Prevents cancer
Studies have highlighted the significant protective effect of small daily servings of peanuts and peanut butter, against cancer. This might be due to the presence of high content of essential antioxidants like magnesium, vitamin B and vitamin E that prevent and repair cell damage. Furthermore, as per research, coumaric acid and resveratrol present in peanut butter contain powerful anti-cancer properties to cut the blood supply to growing cancers and inhibit cancer cell growth.
Side Effects of Peanut Butter
- People who are severely allergic to peanuts shouldn’t avoid the consumption of peanut butter because of its potential side effects.
- Peanut butter may react with unknown drugs and may alter their activities.
- Since it is very high in calories, therefore, excessive eating of peanut butter may result in unwanted weight gain.
- Unprocessed peanut butter may contain substances, such as aflatoxins, that are harmful to health.
- If stored incorrectly, peanuts might develop the compound mycotoxin, which may be detrimental to the nervous system and might lead to severe neurological problems like ADHD, Dementia, or Parkinson’s.
Peanut Butter is super-tasty, and they’re chock full of nutrients. There are a lot of benefits about peanut butter, but also a few side effects. So it is best to eat this delicious spread in moderation. It is also recommended that children, pregnant women, breastfeeding mothers and elderly individuals should seek medical advice from a physician before eating peanut butter.