Is peanut butter bad for you? Have you ever pondered on that question, or you only enjoy its sweetness? Around the world, peanut butter is one of the most popular spreads. Although not everyone can eat it – which is sad – because they are allergic to peanuts, it is still one of the most raved about pantry staples.
While peanut butter can literally kill those who are allergic to it, have you ever thought about its relative healthiness for those who consume it. In this article, you will find out if you’ve been killing yourself slowly or if you are on your way to a great healthy life.
Exploring your Inner Chef
Honestly, peanut butter can add a fresh burst of taste to your meal, especially those who are rather bland. Peanut has a delicious taste and a fantastic texture, which sticks to the roof of your mouth in a sultry texture. No wonder it is a firm favorite among adults and children.
When you think about it, peanut butter can be categorized as unprocessed food. It is made from roasting grounded peanuts till it turns into a paste. This explanation might not apply to several commercial brands of peanut butter, which might contain oils, trans fat, and even sugar.
However, while we still ponder on whether peanut butter is right for your health, you should know that consuming trans fat and added sugar is linked with some health challenges, mostly bad heart health. One easy hack to reduce this risk is to prepare peanut butter in your home rather than buying junk food.
Nutritional and Health Benefits
Peanut butter contains a rich supply of essential vitamins, healthy monounsaturated fats, and several other minerals that might get your system singing the hallelujah chorus. Two tablespoons of peanut butter (which should be enough to get you through your breakfast) contains this nutritional profile:
- 188 calories
- 3.05 grams of saturated fats
- 7.02 grams of protein
- 7.67 grams of carbohydrates
- 6.63 grams of monounsaturated fats
- 3.63 grams of polyunsaturated fats
- 1.80 grams of fiber
- 0.18 milligrams of vitamin B-6
- 1.90 milligrams of vitamin E
- 17 milligrams of calcium
- 107 milligrams of phosphorus
- 189 milligrams of potassium
- 152 milligram of sodium
With this nutritional profile, you would have achieved a sizable portion of the daily requirements for most minerals and vitamins. Eating an uncontrolled amount of peanut butter might pose some health risks, but research has shown some overall health benefits from moderate consumption.
Obesity has remained one of the menaces of health for a long time, even more in the past few decades. It is common to find people looking for solutions to excessive weight gain. In any case, the best way to rid yourself of those extra kilos is through a healthy diet and regular, measurable exercise. But, coupled with all of these, you can try out this simple, healthy, and delicious method.
Research has proven that peanuts and other nuts effectively help people maintain their weight or lose excess weight. This is because aside from containing lots of fibers, proteins, and fats, they are also useful in feeling full. Of course, you won’t continue to eat after feeling full. A 10-year study compared the health and lifestyle profile of over 350000 people. After the duration expired, those in the control group recorded a significant increase in weight compared to those who ate nuts.
Boosting Heart Health
Asides from obesity, there has been an increase in the recorded number of heart conditions. While this is linked to several reasons, most centered around diet and lifestyle, more focus is placed on generating solutions for these issues.
Peanut butter contains polyunsaturated fatty acids (PUFAs), monounsaturated fatty acids (MUFAs), magnesium, niacin, and vitamin E, all of which play a vital role in improving and maintaining heart health. Also, peanut butter has the same ratio as olive oil, which is a healthy option for unhealthy fats. Notwithstanding, peanuts are high in calories and are therefore advised to be consumed moderately. Two tablespoons of peanut butter should be enough for each meal. Any more, and you are pushing it.
Essential for Bodybuilding
If you are familiar with bodybuilding enthusiasts, you will realize they include peanut butter in their diet. They do this for various reasons but trust me; it’s not just for the delicious taste. Although calorie intake recommendation is based on activity level, sex, and metabolic rate, it is averagely advised that men take about 3000 calories for men and 2400 for women.
With the high-calorie content of peanuts, it is a smart way to fill daily requirements. Additionally, peanut butter also contains high amounts of protein, vital for muscle growth and repair. Some people argue that peanut butter is not a whole protein, which means that it does not contain all the essential amino acids; it still fits the bill for your daily needs.
Managing Blood Sugar Level
People living with diabetics and those who are particularly concerned about their blood sugar levels do not need to worry about peanut butter. This is because peanuts contain relatively low amounts of carbohydrates with a sizable portion of fats and proteins.
There are scientific recommendations that people should replace saturated fats with monounsaturated fats. The best option for this is peanut butter; since it is healthy so far, you consume in moderation.
We’ve mentioned how potentially lethal consuming large amounts of peanut butter can be. This is because peanuts contain sodium, calories, and unsaturated fats, all of which can be dangerous in extreme quantities.
High amounts of this pose risk to cardiovascular health, the excretory system, and even the brain. So, you need to exercise caution with the consumption of this staple, regardless of the scintillating taste.
Is peanut butter bad for you? Now you know there is no straight answer to this question. While there are several health benefits to eating peanuts, it can become potentially dangerous when consumed without moderation. Enjoy the taste of this staple as much as you can, but stay healthy regardless.