In 1884, a Canadian, Marcellus Gilmore Edson, patented a sticky-goodness – peanut butter, which has been a staple for the past 133 years in homes across North America.
Contrary to speculative opinions, peanut butter is delicious as well as nutritious. It goes with virtually everything. You can dip your apples into it, stuff celery with it or take a scoop-full of a spoon and take in all its goodness.
What is Peanut Butter?
If you must consume peanut butter, it better be the real peanut butter! Real peanut butter is made from ground peanut, nothing more! However, it is a good source of balanced energy.
The nutritional Breakdown of Peanut Butter:
Carbohydrates: 20 grams (13 percent of calories)
Fat: 50 grams (72 percent of calories)
Protein: 25 grams (15 percent of calories)
In a 100-gram portion of peanut butter, there are 558 calories of energy. Despite the richness of peanut butter in protein, it lacks some essential amino acids such as lysine. It is, therefore, needful to eat it with a lysine-rich source of protein, such as cheese or meat.
Peanut butter contains about 50 and 20 percent monounsaturated and saturated fat respectively. The remaining 30 percent is polyunsaturated fat. It comprises of linoleic acid and omega-6 fatty acid which can lead to certain health complexities (read on for more on that!).
Heath Benefits of Peanut Butter
Peanut is one of the healthiest foods you can consume. If you have been staring from afar, wondering what good the sticky goodness can bring you. Well, it is high time you include it in your pantry and enjoy its fantastic benefits.
1. Peanut Butter is Hugely Nutritious
From a 100-gram serving of peanut butter, you will get a plethora of minerals and vitamins. It contains the following:
Manganese: 73 percent of the RDA
Copper: 24 percent of the RDA
Magnesium: 39 percent of the RDA
Folate: 18 percent of the RDA
Vitamin B6: 27 percent of the RDA
Vitamin B3: (Niacin): 67 percent of the RDA
Vitamin E: 45 percent of the RDA
Peanut butter also contains vitamin B5, potassium, iron, zinc, and selenium.
2. Peanut Butter Satisfies You and Makes You Feel Full
Peanut butter contains monosaturated fat that will make you feel full and satisfied. Consumption of peanut butter in moderation can keep you away from unhealthy junk. Two tablespoons is a good serving size.
3. Peanut Butter Help Reduce the Risk of Diabetes
A report in the Journal of American Medical Association showed that the consumption of peanut butter may significantly reduce the risk of developing diabetes.
This study established that consuming two tablespoons of peanut butter at least five days a week saves you from the risk of diabetes to as low as 30%.
4. Peanut Butter Boosts Your Energy Level
The protein, fat, and fiber contained in peanut butter can give a good energy boost that you need for the midday kick. Two or three tablespoons before your next workout can be a good try. It stabilizes your sugar level, and you won’t crash later that’s an added bonus.
5. Peanut Can Help You Lose Weight
A report published in the International Journal of Obesity and Related Metabolic Disorders explained that peanuts can fuel an individual’s metabolic furnace.
According to the study, individuals that ate about 500 calories of peanuts daily for 19 weeks had their metabolic rates increased by 11%. Therefore, the protein content of the peanuts combined with the fat and fiber will keep one away from eating too many calories which can help with weight loss.
6. Peanut Butter Can Help You Develop Healthy Nerves and Muscles.
Peanut butter is also rich in essential mineral magnesium. Which is responsible for well over 300 biochemical reactions in the body. Consumption of peanut butter can help in the regulation of body temperature, energy production, the formation of bones, strong teeth and the maintenance of healthy muscles and nerves.
7. Peanut Butter Can Help Boost the Brain
Peanut butter is also rich in niacin. About half a cup of peanuts contains 50% of the RDA for niacin. Diseases such as Alzheimer’s and a Parkinson’s disease have been linked to deficiencies in niacin.
Despite the fantastic benefits seen in peanut butter, there are few things to be aware of:
One of the particular concerns with peanuts is that they contain aflatoxins. The growth of peanuts underground results in the colonization of a fungus known as Aspergillus, a source of aflatoxins. These are therefore toxic and highly carcinogenic. Studies carried out among the human population have shown that exposure to aflatoxin can result to, stunted growth, liver cancer and mental retardation in children whose mothers ate lots of food containing aflatoxins such as, milk, rice, peanuts, and corn.
However, research has also proven that the proper processing of peanuts into butter helps reduce aflatoxins up to about 89%.
Omega-6 Fatty Acids
Study have as well established that there could be an exposure to the risk of inflammation and of cardiovascular diseases. This is because peanut butter consists of about 30% omega-6 fatty acid and linoleic acid. Evidently, this problem results from people who eat little quantity of the omega-3s and a large portion of omega-6s. Peanut butter contains no omega-3s.
Adding a moderate amount of peanut butter to your diet is not likely to negatively impact your health. As long as you consume a 100 percent real peanut butter without additional ingredients such as vegetable oils, trans fats, and sugars. Buy real peanut butter and enjoy in moderation!