8 Health Benefits of Peanut Butter

History of peanut butter: In 1895 Dr. John Harvey Kellogg..

8 Health Benefits of Peanut Butter

History of peanut butter:

In 1895 Dr. John Harvey Kellogg (the creator of Kellogg’s cereal) patented a process for creating peanut butter from raw peanuts. He marketed it as a healthy protein substitute for patients without teeth. In 1903, Dr. Ambrose Straub of St. Louis, Missouri, patented a peanutbutter-making machine.

Peanut butter isn’t just for school lunches. This versatile spread is surprisingly good for your health. The high protein and healthy oils help with weight loss, diabetes and even Alzheimer’s disease.

No food is perfect, though. so there are some cautions with peanuts. Hopefully, you are not part of the 1 per cent of the population that is highly allergic to peanuts.

November is National Peanut Butter Lover’s Month. More than 65 million pounds of peanut butter will be eaten by Americans during the month of November.

8 Health Benefits of Peanut Butter

1.  Suppresses Hunger For Weight Loss

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Eating peanuts and peanut butter helps control hunger without leading to weight gain.

2. Your Heart Loves Peanuts

Studies found peanuts lowered the risk of cardiovascular and coronary heart disease. Calling peanut butter a diet food, with 180 to 210 calories per serving, may seem counter-intuitive.

But it has the enviable combination of fiber (2 g per serving) and protein (8 g per serving) that fills you up and keeps you feeling full longer, so you eat less overall. Plus, there’s nothing more indulgent than licking peanut butter off a spoon–and indulgence (in moderation) helps dieters fight cravings and stay on track.

3. Lowers Colon Cancer

Eating peanuts and peanut butter may reduce colon cancer in women. Although i have scoured the web and i am struggling to find any real credible information that this is a true and genuine statement.  

4. Helps Protect Against Alzheimer’s Disease and Memory Impairment

A study found that those getting the most niacin from foods were 70 percent less likely to develop Alzheimer’s disease. Peanuts are one of the foods highest in niacin.

5.  Prevent Gallstones

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In two studies, individuals eating five or more servings of nuts per week had a 25 percent to 30 percent lower risk of getting gallstones compared to those who rarely or never ate nuts.

Although peanuts are technically classified as a legume, they were considered nuts for these experiments, so peanuts are actually the most commonly consumed ‘nut’ in the world.

6. Full of Healthy Fat

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All of the fat in peanut butter is heart-healthy monounsaturated fat. A study found that insulin-resistant adults who ate a diet high in mono-saturated fat had less belly fat than people who ate more carbohydrates or saturated fat.

Peanut butter is chock-full of heart-healthy monounsaturated fat. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat.

PS: If you’re buying reduced-fat peanut butter because you think it’s better for your waistline, save your money. The calories are the same (or even a little higher) thanks to the extra ingredients that are added to make up for the missing fat (including more sugar).

7. Lowers Type 2 Diabetes

Eating peanuts can reduce the risk of diabetes according to a study published in the Journal of the American Medical Association and there was also a study and article done by the peanut institute click here

8. High in Valuable Nutrition

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Peanut butter has protein as well as potassium — which lowers the risk of high blood pressure, stroke and heart disease. It also contains fiber for your bowel health, healthy fats, magnesium to fortify your bones and muscles, Vitamin E and antioxidants.

A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6.

Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in theJournal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.

Caution: Peanuts and Aflatoxin

Peanuts are susceptible to molds and fungus — some of which are highly toxic. A fungus called Aspergillus flavus produces a carcinogen that is twenty times more toxic than DDT, called aflatoxin. (To read all about these molds and the best way to minimize the risk, click here.)

How to Buy the Best

The fat and calorie counts of most brands of peanut butter are similar, but there are other indications of a healthier pick.

Here’s what to look for:

Sodium: Counts can range from 40 mg to 250 mg per 2-tablespoon serving. (Organic versions tend to have less.) Keep in mind that higher sodium content tends to mask the peanut flavor.

Sugar: Natural brands have 1 to 2 g—about half as much as commercial brands. The sugar content isn’t so much a health issue as a question of flavor and use: If you’re making a savory dish like satay sauce or combining peanut butter with a sweet ingredient, such as jelly or honey, save a few calories by choosing an unsweetened brand.

Nutritional Information:

Nutrition Facts

Peanut butter, smooth style

Nutritional Informationper 100g
Energy596kcal
 2470kJ
Fat46.0g
of which saturates8.2g
Carbohydrates11.6g
of which sugars5.9g
Fibre8.5g
Protein29.6g
Salt0.0g

 

Probably Fine in Small Doses, But…

There are a lot of good things about peanut butter, but also a few negatives.

It is fairly rich in nutrients and actually a decent protein source if you make sure to eat a lysine-rich food source along with it.

It is loaded with fiber, vitamins and minerals, although this doesn’t seem as significant when you consider the high caloric load.

On the other hand, it is a potential source of aflatoxins and contains very high amounts of a fatty acid that most people are eating too much of and is associated with harmful effects in the long run.

Even though I wouldn’t recommend peanut butter as a dominant food source in the diet, it is probably fine to eat every now and then in small amounts.

But the main problem with peanut butter is that it’s so incredibly hard to resist.

If you eat only small amounts at a time, then it probably won’t cause any sort of harm. However, it can be almost impossible to stop after eating just a little bit.

So if you have a tendency to binge on peanut butter, it may be best to just avoid it altogether. If you can keep it moderate, then by all means continue to eat peanut butter every now and then.

I highly doubt moderate consumption of peanut butter will have any major negative effect as long as you are avoiding the truly awful foods like sugar, trans fats and vegetable oils.

Peanut Butter Recipes

Soft and Crunchy Peanut Butter Cookies Recipe
  • YIELD:makes 3 dozen cookies
  • ACTIVE TIME:25 minutes
  • TOTAL TIME:1 hour

 

These crisp peanut butter cookies have layers of flavor and plenty of texture thanks to chunky peanut butter and whole roasted peanuts.

Ingredients

  • 2 2/3 cups all-purpose flour (13 1/3 ounces; 385g)
  • 1 teaspoon (4g) baking soda
  • 1/2 teaspoon (2g) baking powder
  • 1/4 teaspoon (1g) kosher salt
  • 8 ounces unsalted butter (2 sticks; 225g), at room temperature
  • 1 cup (240ml) crunchy peanut butter
  • 1 cup packed light brown sugar (7 1/2 ounces; 215g)
  • 3/4 cup (5 1/4 ounces; 150g) granulated sugar, plus 1/2 cup (3 1/2 ounces; 100g) for rolling
  • 2 large eggs
  • 1 1/2 cups whole roasted peanuts (5 ounces; 140g)

Directions

  1. Preheat oven to 350°F. Adjust oven racks to upper middle and lower middle positions. Line 2 baking sheets with parchment paper. In a large bowl, whisk together flour, baking soda, baking powder, salt.
  2. In a stand mixer fitted with the paddle, beat butter at medium-high speed until creamy, about 2 minutes. Add peanut butter and beat until well combined, about 1 minute, Add light brown sugar and 3/4 cup granulated sugar and beat for 3 minutes.
  3. Add eggs, one at a time, beating until incorporated after each addition. Lower mixer speed to low and add flour in 2 parts, scraping down the bottom and side of the bowl with a rubber spatula after each addition. Add peanuts and mix just until evenly distributed.
  4. Pour remaining 1/2 cup sugar into a small bowl. Scoop the dough with a 1-ounce (2-tablespoon) ice cream scoop and roll each scoop into a smooth ball. (If the dough is too soft to handle, refrigerate for 10 to 15 minutes.) Roll each ball in sugar to coat lightly. Place sugared balls on prepared baking sheets, leaving about 1 1/2 inches between them. You will have dough left over after filling up the 2 baking sheets; keep it refrigerated.
  5. Press down on each ball twice with the tines of a fork, making a crisscross pattern.
  6. Bake cookies until golden brown and starting to crisp at the edges, 12 to 14 minutes, rotating pans front to back and top to bottom halfway through baking.
  7. Transfer baking sheets to cooling racks and let cookies cool on sheets for 3 minutes, then, transfer cookies directly to cooling racks. Cool completely. When baking sheets have cooled completely, repeat Steps 3, 4, and 5 with remaining cookie dough. Store cookies in an airtight container or zipper-lock bag at room temperature for up to 5 days.


Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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