One of the most popular spreads of the world Peanut Butter sure has many fans. The taste of it melting in your mouth is almost heavenly, and its health benefits contribute to it being so popular. For young children having a peanut, butter breakfast is their ideal start of the day, and the parents do not mind it either. In reality and layman terms peanut butter is just a paste of peanuts, but certain extensive products also add preservatives, sugar,and artificial flavours to it. Let’s have a quick look at the nutritional facts of Peanut butter and the benefits it provides.
Nutritional facts of Peanut Butter
Peanuts are known for being highly rich in protein, and the same applies to its butter as well. However, it is not just only the protein as the same has all the other minerals as well. Here is the quick recapitulation of what a 100 gram of peanut butter holds for you.
- Carbohydrate- 20 grams (13 % of calories) out of which six are made up of fibr
- Protein- Probably the highest in comparison to any other plant source, 25 grams (15 % of the calories).
- Fat- Around 50 % of it which means a shocking 72 % of the total calories.
- Vitamin E- 45 % of the RDA.
- Vitamin B3- 67% of the RDA.
- Vitamin B6-27 % of the RDA
- Folate-18% of the RDA
- Magnesium-39% of the RDA
- Copper-24% of the RDA
- Manganese- 73% of the RDA
However, one thing that we need to mention here is that despite being such a good protein source the peanut butter lacks in the essential amino acid Methionine. So if you are relying on peanut butter to give you the required protein content, you are going to face methionine deficiency. Peanut butter, on the other hand, is also quite low in carbs and make for a healthy breakfast alternative.
They have a high amount of fat in them, and that means 100 gram of same would give you 568 calories to deal with. But half of this fat is made up of Oleic acid which is not an unhealthy fat and works for your benefit only. Apart from that you also get antioxidants like p-coumaric acid and resveratrol which have proven health benefits like helping with arthritis and lowering risk of heart disease.
Health Benefits Of Peanut Butter
1. Lowers cholesterol in human body-
As we mentioned before that the fats present in peanut butter are more towards the healthy fat category. Peanut butter comprises of both polyunsaturated and monounsaturated fats. Since both the fats are unsaturated, you can consume it without any worries about thinking about any risk to the heart.
2. Vitamin source-
Since peanut butter has vitamins in plenty, you do not need to worry about facing any major health issues. Vitamin A is good for healthy eyesight whereas Vitamin C is required to keep your immune system working. Vitamin E which is abundantly present in peanut butter is helpful in dissolving fatty deposits and blockages in the arteries.
3. Blood sugar control-
Since magnesium is present in peanut butter in good quantity, it works in keeping your muscle, bone health and overall well -being under consideration. Magnesium is also responsible for keeping your sugar levels in blood under control which acts as a blessing for people affected with diabetes of any form.
4. Reduces gallstones-
Being overweight, following crash diets, using birth control pills etc. are some reasons why some people get afflicted with the problem of Gallstones. As per a study conducted by the American journal of clinical nutrition on peanuts it was observed that women who regularly consumed peanut better had a better chance of losing gallstones as opposed to others.
5. Fibre content-
Peanut butter also has dietary fibre in optimum quantities. In one cup of peanut butter, you can expect 20 grams of dietary fibr The same has been proven many times to help in solving issues like constipation, cholesterol, heart ailments,and diabetes.
6. Anti-oxidant properties-
The presence of folate, pantothenic acid, niacin riboflavin,and thiamine provides peanut butter with enough antioxidant Also is present resveratrol and the same is extremely useful in getting rid of viral and fungal infections, cancers and nerve diseases.
7. Potassium benefits-
Potassium as we all know acts as an electrolyte and keeps the fluid content of the body balanced. In fact, in opposition to sodium, it does not even hamper your blood pressure in any manner. Peanut butter has nearly 70 gm. /100gm potassium in it, and therefore it works well in improving the overall health of your cardiovascular system.
8. Weight control-
Most people are under the impression that peanut butter increases your body’s fat content, but that is not the truth at all. Having a helping of peanut butter keeps your hunger under control. Since you are feeling quite satisfied, you will binge a little less and thus keep your weight under control.
9. Alzheimer’s disease-
Peanut butter has a lot of niacin in it, and people who consume Niacin are most likely to get afflicted by Alzheimer’s disease or for that matter any other kind of memory-related Niacin as well as the P-coumaric acid both are ingredients which work in recovering any cell damage caused to the brain and hence reduces the instance of neurodegenerative disease.
10. Bone strength-
Having ample iron and calcium peanut butter is just what you need to keep your bones in proper health. These minerals also work hard to provide oxygen through blood to other outlets and thus fulfil more than one purpose for a human.
11. Perfect for bodybuilders-
The kind of nutrition content that peanut butter has made it the perfect option for bodybuilders and those undergoing strength training. Just keeping a jar of peanut butter in your gym bag will not only keep your tummy full but also give your body the energy required to deal with the pressures of very strenuous training and workout programs.
12. Reduces allergies-
It has been proven that people who have been all their life-consuming peanut butter tend to develop fewer allergies later. Even for people who have an allergy to peanuts by introducing a little bit of peanut butter the Allergan works in favour and helps in combatting its effect. By modulating immunity levels the same works in case of other allergens as well.
13. Skin health-
Peanut butter is a rich source of Vitamin E which nourishes your skin like no other. It can reduce the dryness, help skin retains moisture and prevent any sign of cracked or chapped skin. Being a powerful anti-oxidant Vitamin, it also curbs the kind of impact the sun rays can have your skin. This means that you get radiant and glowing skin and that too without any harmful chemical applications.
14. Protein source for vegans-
All those proclaimed vegans have a problem meeting their protein requirement as their diet has very limited items which can prove to be suitable for that purpose. When two tablespoons of the same are consumed diligently, it compensates for 8 gram of protein which works well for such people.
15. Migraine relief-
Migraine headaches are severe, and it is very tough to prevent it from ruining your daily schedule. However, one of its best reliefs can be found in the form of peanut butter. Having a considerable amount of magnesium in it proves to be the saviour as the same has been associated with reducing the incidence of migraine attacks.
American journal of epidemiology has proved that nuts which have unsaturated fats can help in controlling inflammation. Frequent consumption of peanut butter works by lowering the C reactive protein, interleukin, and fibrinogen which are all inflammation markers. They rise during diseases like Crohn’s disease, tissue disorders, arthritis, and bacterial infections.
17. Reduces risk of stroke–
Often people consume Red wine as it contains resveratrol which improves blood flow to the brain. The same ingredient is also a part of peanut butter, and that contributes to keeping a brain stroke away. As per a study published in the Journal of agriculture and food chemistry, resveratrol starts the production of nitric oxide which increases the blood flow to the brain improving its health.
18. Colon cancer-
As of now colon cancer has been affecting a lot of people over the age of 50. According to a study conducted in Taiwan, peanut butter consumption at least twice a week reduced the incidence of the disease in the participants by 58% for women and 27% for men.
So, do not think twice before taking a tablespoon of peanut butter as part of your daily breakfast routine. Amongst the above benefits, you will get the energy that would be sufficient to help you perform all your tasks for the whole day. Not to forget that you would be feeling so satisfied that any binge eating would not happen hence regulating your weight as well. However, if you have had a history of peanut allergy then do consult a doctor before starting the same to avoid any complications.