Health Benefits of Peanut Butter: Peanut... - Healthy Eating

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Health Benefits of Peanut Butter

BobJensen
BobJensen
37 Replies

Peanut butter and jelly sandwiches have been a staple in most homes for decades, but it may surprise you that there are actual health benefits attached to eating peanut butter. Peanut butter is easily consumed with fruits, as a spread, and even by the spoonful. Regular consumption of peanut butter can help decrease your risk of developing a lot of serious health disorders and increase your energy. If you need a reason to dip into your kid's supply, here are some of the many health benefits of peanut butter.

1. It Can Help You Lose Weight

One look at the calorie count of peanut butter and you may be wary about calling it a diet food, but the truth is that peanut butter offers the perfect combination of fiber and protein to fill you up. Snack on some veggies and peanut butter and you will feel full for much longer than any other similar calorie snack. The result is that you will eat much less overall and still get the healthy calories you need.

2. It Can Lower Your Death Risk

Lowering your death risk may seem like a lofty goal for a household staple, but if any food item can do it, its peanut butter. The reason why is because peanut butter, and most nuts in general, have a high density of protective and health-promoting nutrients. They are packed full of a healthy fat profile with plenty of mono and polyunsaturated fats sitting right next to antioxidants, potassium, fiber, and phytosterols. In short, peanut butter is the superfood you didn’t know you are already consuming.

3. It's Packed with Good Fat

As a society, most people have been taught that fat is bad, but in reality, there are a lot of good fats that your body actually needs to ward off disease and work correctly. Peanut butter is packed full of these healthy fats known as monounsaturated fat. Studies have shown that those who eat these fats on a regular basis have less belly fat than those who eat saturated fats or more carbs in their place. Plus, when products lack salt, usually more ingredients are added which ups the calorie count, but with pure peanut butter this doesn’t happen.

4. Reduces Risk of Diabetes

New studies have suggested that regular consumption of peanut butter can actually help you reduce your risk of developing diabetes in the future. In fact, one study found that those who ate one ounce of peanut or nut butter at least five times a week lowered their risk of developing diabetes by almost 30%. The healthy fats and the many other nutrients packed into that one ounce of peanut butter are the reason why.

5. Healthier Nerves and Muscles

There is a reason why peanut butter is a common flavor and additive in protein bars and shakes because it is packed full of nutrients that your nerves and muscles need to gain strength. Peanut butter is very high in magnesium, which is an essential mineral that powers more than 300 processes in your body. The high amount of magnesium in peanut butter allows it to help you detoxify your body, produce more energy, form stronger bones and teeth, and maintain a much healthier nervous system.

6. Boosts Your Energy Levels

Peanut butter offers anyone who consumes it the perfect trifecta of nutrients: fiber, protein, and healthy fat. This results in an instant energy boost that can offer you a great kick off in the morning or a pick me up when you are dragging near the middle or end of the day. Additionally, it offers energy without causing a spike in your blood sugar, which means you are not going to suffer from a crash later on after you eat it.

7. It Counteracts or Prevents Inflammation

Peanut butter is a great way to prevent inflammation or counteract it because it is so high in omega-6 fats. Omega-6 fats are inflammatory mediators. This means that they help to keep inflammation levels balanced in the body along with other healthy omega fats. If you want to get the most out of peanut butter's anti-inflammatory omegas, you will want to combine your peanut butter with a healthy serving of omega-3 containing foods like flaxseed, chia seeds, or fish.

8. Peanut Butter Can Calm You

Everyone likes to indulge in a childhood favorite now and then. Believe it or not, the calm you feel after eating a spoonful of peanut butter may actually be more about its chemical composition than nostalgia. Peanut butter has a high amount of beta-sitosterol. This is a plant sterol, that has been shown to help bring down cortisol levels and balance them against other hormones. This means that if you are stressed, consuming peanut butter can actually help your body level out your stress hormones so you can relax.

9. You May Get Smarter

A simple peanut butter snack every day may be a great way to gain a few intelligence points. Some studies suggest that the monounsaturated fats found in abundance in peanut butter are actually linked to brain fitness. Monounsaturated fats help protect your brain health and function via their antioxidative and anti-inflammatory properties. Therefore, they prevent free radicals from damaging the brain so you can stay as sharp as you are now for years to come.

10. Peanut Butter Can ‘Turn Off’ the Fat Gene

Believe it or not, regular consumption of peanut butter may actually help you stay thinner against your genetic makeup. This is because they contain a compound called genistein that acts directly against the genes that cause obesity. It helps to turn down their effects and reduces the way that your body can store fat. Therefore, regular consumption of peanut butter can make your uphill battle to stay in shape a bit easier.

37 Replies
oldestnewest
BobJensen

I love peanut butter. It is good on bread, crackers, celery, etc. It is also good with popcorn.

5 likes
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Zest
ZestVolunteer

Hi BobJensen

Welcome to the Healthy eating forum. I also enjoy peanut butter - my preference is for the crunchy organic peanut butter, and I have it on wholemeal toast mainly - and sometimes put some Marmite on top as well. :-)

Zest :-)

3 likes
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Catmad10
Catmad10
in reply to Zest

Wow, I love peanut butter and I love marmite, I’ve never thought about combining the two. I’m going to give it a go.

1 like
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Zest
ZestVolunteer
in reply to Catmad10

Hi Catmad10

They go well together! I think so. :-)

Zest :-)

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Catmad10
Catmad10
in reply to Zest

30 minutes ago I had 2 slices of granary toast with butter, peanut butter AND marmite. You are right, the flavours compliment each other. I usually have toast with butter, marmite and coleslaw, another combination I love. Thanks for titivating my taste buds 😋

1 like
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Zest
ZestVolunteer
in reply to Catmad10

Wow, glad you enjoyed it. :-)

Zest :-)

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Orchardroad

You can get jars of marmite and peanut butter now 😊

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Catmad10

Now that I must see 😻.

I’m addicted to anything Marmite. There are some lovely marmite and parmigiana flat breads on the market. They are so moreish that I’ve had to stop buying them.

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Orchardroad

Sainsburys 😊

3 likes
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Fran182716
Fran182716Prediabetic
in reply to Orchardroad

Yes I saw that in Sainsbury’s and wasn’t sure - I love both nut butter and marmite but it wasn’t a combination I’d ever thought of! Think I’ll try from separate jars first so if I don’t like it I’ve only wasted one slice of toast 😀

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Orchardroad

Got one today will let you know. 🙂

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Orchardroad

It's a winner for me! Marmite not overpowering but you can taste it. 😊

1 like
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Activity2004
Activity2004Administrator

I eat peanut butter when I’m in a rush and don’t want to be hungry after a meal for a few hours.😀👍

4 likes
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BobJensen

Great. Enjoy.

2 likes
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Activity2004
Activity2004Administrator
in reply to BobJensen

Thank you! It’s a great source of protein and low carb..😀👍

1 like
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Kitten-whiskers
Kitten-whiskersVegan star

Weclome to the forum Bob Jensen.

My dad will be so pleased, he eats Peanut Butter by the lorry load. To be honest I haven't eaten any for years, not since going GF

3 likes
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BobJensen

Thanks. Celery with peanut butter makes a good snack.

3 likes
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Kitten-whiskers
Kitten-whiskersVegan star
in reply to BobJensen

I will have to try that, thank you. I like to make sure I get enough Selenium

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crazyfitness
crazyfitnessTidyClub

I love peanut butter and make my own regularly so pleased to see this post that it's good for you.

I use it in my raw fruit bars and eat it by the spoonful.😋

2 likes
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BobJensen

Great. Thanks for sharing.

2 likes
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crazyfitness
crazyfitnessTidyClub
in reply to BobJensen

You are welcome, just had a spoonful now - yum😋

1 like
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Molag

I sometimes add a spoonful of smooth organic peanut butter to my oats porridge. It is absolutely delish! It is enough to sustain me until lunch time, keeping my hunger at bay.

4 likes
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Emeka01
Emeka01
in reply to Molag

Let me enjoy yours with you my sister... Smiles.. Good morning from this side of the world

1 like
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Fran182716
Fran182716Prediabetic

I enjoy most nut butters, almond, cashew, hazelnut, as well as peanut. It’s mainly a breakfast food for me on wholemeal Seeded toast with berries or mixed into porridge. Sometimes as a snack with carrot sticks or spread on a halved banana.

3 likes
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crazyfitness
crazyfitnessTidyClub
in reply to Fran182716

I'm the same as you, I also love nut butters. There's only one that I would never make again and that's Pecan, it oozes so much oil, far too much and I wasn't keen on the taste yet I love Pecans in their natural state.

Love how you use nut butters.

3 likes
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Jerry
JerryAdministrator

Hi BobJensen you are so right that peanut butter is a great food and can be used for sauces as well as a spread I really like it with yeast extract (gluten free marmite)

Jerry. 😊

2 likes
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Gelfin

BobJensen wrote "here are some of the many health benefits of peanut butter."

And they are? :)

1 like
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arteaga
arteaga
in reply to Gelfin

Please list the many benefits of peanut butter. Thank you.

1 like
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alchemilla12

well see the original post !!

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Mottsie

My dogs love it when l stuff their Kong toys full of peanut butter. Personally l enjoy apricot jelly & peanut butter on 12 grain bread... Granni B

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lawli56

I'm very fond of peanut butter but prefer the sugar free kind, just peanuts and salt. Great on wholegrain spelt toast with sliced avocado for breakfast. sometimes I like it with marmite and very occasionally sour cherry conserve. I'm also known to sit with the jar and a spoon on occasion.

Will also eat it on celery or carrot sticks as a snack.

I'm wheat intolerant and make my own 100% rye and spelt bread.

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greatest

Hi Bob.... My name is Sally and I live in Pretoria in South Africa.

I read your article about peanut butter with great interest as I have osteoarthritis.

However do you know what affects it has on kidney disease...... I am in stage 4 kidney failure..... It is genetic and called Thin Membrane desease.

I am always looking for foods that are safe for both.

Regards

2 likes
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BobJensen
BobJensen
in reply to greatest

I don't know about that. Ask a doctor.

1 like
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alchemilla12

surely this isnt the place to ask about such a serious disease -no one here is likely to be in a position to give medical advice

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greatest

Noted

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alchemilla12

didnt mean to sound rude but wouldnt want you to get inappropriate advice for such a condition :)

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alchemilla12

make sure your peanut butter doesnt contain palm oil or sugar - just peanuts

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