6 Health Benefits of Peanut Butter

For a lot of people, peanut butter seems to be the only thing that goes into their sandwich. Thankfully, it is a healthy snack that offers you a lot of goodness. However, peanut butter is after all butter and if you really want to be eating healthy, you have to watch how much of it you are consuming on a daily basis. 2 tablespoons of the butter should be good enough to make two finger licking sandwiches. This is also the limit to the amount of peanut butter you should consume in a day.

Peanut Butter

Peanut butter is made of peanuts, so all the natural goodness of peanuts is transferred to it. Do remember though, that peanut butter is very rich and fatty. So if you are on a diet, this is not something you want to be indulging in. Surprisingly enough, recent studies have shown that consuming peanut butter can actually help with your weight loss goals. However, the key is to balance your intake and consume it sparingly. Here are some of the health benefits of this miracle food.

1. Dieting: You cannot really call peanut butter a diet food, because that would be equal to defeating the entire purpose of dieting. However, peanut butter does help you lose weight – even if not directly. Peanuts have a combination of fibre and proteins. This helps keep you satiated for longer. So when you have a sandwich with a tablespoon of peanut butter, you would not feel hungry between meals and would not need to snack unnecessarily. This prevents you from consuming extra calories. So you can easily fight off your cravings and consume much less calories overall. This is great for first time dieters who have little control over their impulses.

2. Heart Health: Peanut butter contains both monounsaturated fats and polyunsaturated fats, making them extremely healthy for the heart. A research from the Harvard Medical School establishes peanut butter’s ability to successfully combat bad cholesterol, improve heart functioning and prevent coronary heart disease. Peanut butter also contains a healthy dose of potassium – a mineral that inhibits absorption of sodium in the body. Sodium is highly detrimental to the heart’s health and therefore, by inhibiting its absorption, peanut butter helps the heart become healthier.

3. Fight Diabetes: Diabetes is a lifestyle disease, usually brought on by excessive weight and unhealthy eating habits. The Journal of the American Medical Association recently published a study about diabetes and how consuming about 2 tablespoons of peanut butter 5 days a week can help you decrease the risk of developing diabetes by a whopping 30%.

4. Immunity Boost: Peanut butter contains a generous amount of vitamin B6 and vitamin E, both of which are crucial to building immunity. Vitamin E is a powerful antioxidant that helps neutralize carcinogenic oxygen radicals and improves overall functioning of individual organs and organ systems. Additionally, vitamin B6 stimulates the lymph glands, improving your overall immunity.

5. Energy Booster: Peanut butter has high carbohydrate content and lots of calories too. This means, they can instantly revitalize you and boost your energy levels, leaving you feeling energized. So when you are feeling a little low on energy, all you need to do is eat a spoonful of peanut butter and you will be ready for more work.

6. Nutrition Dense: Peanut butter is full of nutrients. From bone health boosting copper, to weight loss aiding fibre, this food offers you lots. Peanut butter is also rich in magnesium, a mineral that helps prevent lactic acid build-up in the muscles. This means, if you eat peanut butter regularly, you are less likely to experience muscle soreness and cramps.

Lastly, peanut butter is a delicious snack. Though it is usually spread on bread to make a number of interesting sandwiches, you could just as well eat it with a spoon and savour the rich, dense taste of this sinfully delicious treat. It could very well take place of your traditional dessert too.

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About the author


Neha started her career as a research associate with the Azim Premji Foundation and went on to lead several development programs with various NGOs. In her free time she loves travelling and writing.