The Top 8 Health Benefits Of Peanut Butter

As kids, a peanut butter and jelly sandwich is easily a favorite and you couldn’t possibly get enough of it. Then you grow up, start worrying about your health and put your diet under the microscope to analyze everything. You get to peanut butter and you wonder, do I ditch this old fave or can it possibly be part of my diet?

The health benefits of peanut butter cannot be denied. This kitchen favorite has a number of plus points so don’t ditch it just yet. Keep reading…

The Health Benefits of Peanut Butter

Source of Protein

health benefits of peanut butter

2 tablespoons of peanut butter are what you should consume if you want to stay on the healthy end of the peanut butter consumption scale. These 2 tablespoons pack in 7 grams of protein. This is why peanut butter on toast makes for a great breakfast or mid morning meal choice.

As a protein-rich food, when you eat peanut butter you feel fuller for longer. Additionally the protein is also good for building and repairing muscles, which is especially important if you work out a lt.

Heart Friendly

health benefits of peanut butter

Someone like you and me, who clearly loves their peanut butter, asked the Harvard Medical School if the health benefits of peanut butter extended to heart health. And despite your misgivings, the answer is yes! Peanut butter has its share of saturated food, but like olive oil, it also has a high percentage of unsaturated helping it qualify itself for the healthy camp.

When consumed in moderate amounts, eating a high quality peanut butter like this can actually improve your heart health, especially when compared to those who seldom or never eat nuts.

More Potassium

health benefits of peanut butter

Most of us have way too much sodium in our diets and as you probably already know, sodium can wreak havoc on your cardiovascular system. Peanut butter acts as an excellent source of potassium, and potassium can go a long way towards countering the dangers of sodium.

Healthy Fat

health benefits of peanut butter

A common worry about eating peanut butter is the fat content. However, as mentioned above peanut butter contains more unsaturated fat than saturated fat. This means, it is actually a great source of “healthy fats”. A healthy body needs a good supply of healthy fats and like olive oil and avocado, peanut butter is a friendly fat food.

Energy Booster

health benefits of peanut butter

As already discussed, peanut butter contains good amounts of healthy fats and protein. This means it contains plenty of calories that will give you lots of energy for your activities. Again, perfect for a morning meal as it gives you an energy hit for the day.

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Fiber Rich

health benefits of peanut butter

Your 2 tablespoon serving of peanut butter not only packs in lots of protein but also gives you 2 grams of fiber. Adequate consumption of fiber is important for the healthy functioning of your body and of course you can get more fiber from other meals but peanut butter can help supplement this.

Aids Weight Loss

health benefits of peanut butter

Okay yes, this one sounds crazy but it’s not. Despite all it’s fat and sodium content, we have already established peanut butter is actually good for you. Due to its protein and fiber content, when you eat peanut butter you actually feel fuller for longer. This means, you’re less likely to crave junk food and unhealthy snacks. This means you eat less overall, and voila weight loss made simpler.

Packed With Nutrients

health benefits of peanut butter

Protein, fiber, healthy fats, potassium and now antioxidants, magnesium and others too. The list of good things about peanut butter just go on. One serving of peanut butter will give you at least 3 mg of the antioxidant Vitamin E. Additionally, you will also get magnesium (about 49g) which is excellent for bone building and muscle recovery and a small but still important amount (0.17 mg) of vitamin B6 that will help boost your immunity.

You can also find a small amount of zinc in peanut butter and this too can act as a good immunity booster.

How To Buy The Right Peanut Butter

Of course all peanut butters aren’t made alike so you should shop with care. Don’t just go by the percentage of fat. This will be fairly similar across most brands and is not the best indication of whether a peanut butter is good for you. Here are some quick little tips to help you make a decision.

  • All natural peanut butter is a good choice if you want to minimize your intake of unhealthy fats. Natural nut butters usually have peanuts as their main ingredient while others (non-natural) can sometimes contain other artificial ingredients to enhance the taste.
  • The sugar content on the peanut butter should be a decisive factor. Commercial peanut butter brands can sometimes have up to 250 mg (per tablespoon) more sugar than natural brands. The sugar however contributes greatly to flavor so if you’re using the peanut butter to cook with, then a little more sugar can be better.
  • Look out for the sodium content on the ingredients list at the back of your jar of peanut butter. Again, natural brands usually have less sodium. Too much sodium can also mask the nutty flavor.

Natural peanut butters are a better option however if you’re unable to find a natural option or find the organic nut butters too expensive, don’t stress. If you’re eating only 2 tablespoons of peanut butter a day, a commercial brand peanut butter with slightly more salt and sugar isn’t going to be the end of the world.

For something even healthier, try this creamy peanut butter with ground flaxseed for healthy omega-3 fatty acids.

Conclusion

So since there are so many health benefits of peanut butter, does it mean you should eat several spoons full of peanut butter straight out of the jar every day? Absolutely not!

What this means is, peanut butter should be a part of your diet and feel free to include one or two tablespoons of it as part of your daily meals. It is perfect on crackers as a snack and will give you a good hit of protein too.

Is peanut butter a part of your diet? What are your thoughts on the health factors of your friendly jar of peanut butter?

About the author

    Radhika

    • stephen

      am a peanut butter maker and i was looking for the health benefits facts until i came across you stated benefits in your website. i read them and am satisfied thank you

      • http://superfoodprofiles.com/ Jim Dillan

        Hi Stephen. Glad you liked the article. Thank you.

    • Dragon Miah

      I like to blend, 1 banana, some milk, some ice cubes and a good spoon of peanut butter together, makes a brilliant smoothie :)

    • Kat

      This is a really good article. I have started eating peanut butter (a tablespoon of it) with celery every day after my workout, and of course I’m losing weight, and gaining lots of energy from it. Thanks for the info – peanut butter can definitely be included into a healthy/balanced diet.

    • camryrusaqoli

      I’m in Fiji and I’m guessing crunch brand would be the best to use as its the richest in energy

    • camryrusaqoli

      I’m in Fiji and I’m guessing crunch brand would be the best to use as its the richest in energy

    • patrick

      I’m natural body builder, who although
      Eat high protein, low carb I find supplementing my diet with peanut butter
      I consume around 5-6 spoonful
      Per day. It keeps me full, helps me lose
      Body fat.

      I call it the food of champions!

    • http://healthambition.com Rita Thomas

      Thank you for your accurate description of a food that I have loved all my life peanutbutter

    • Annah

      Wonderful I read the article and from now onwards I will eat peanut butter daily.

    • rahman

      I ‘m going to get a jar of peanut butter after reading this :-)

    • Hammad raza

      thanks for this amazing information i was wandring about in search of peanut butter that is this is healthy or not as its contain fats but after reading this i m in hurry to use it ,,,,thanks alot

    • Lyndsey M

      For breakfast I put 2 teaspoons of peanut butter in my porridge and it does keep you fuller for longer! and ever since my energy levels are brilliant :)

    • disqus_NsXk2VlHov

      49 grams of magnesium? Wow. The rdi is 300-400mg.

    • thom

      Excellent article. Lot of knowledge i did not know. I’m. Glad to find peanut butter can be healthy. And by the way- you are friggin hot!