What is a superfood? The term broadly describes foods considered “healthy” in their choices, but there are debates on what can be categorized as a superfood. One may not be considered healthy by everyone’s standards and vice versa.
Peanut butter is not just a childhood favorite but also a nutritional powerhouse packed with protein, healthy fats, and essential nutrients. Whether you are a smooth or crunchy peanut butter fan, this spread is a versatile and delicious addition to any meal.
Many types of nut butter are available in stores today, but the best ones are peanut butter, almond butter, and cashew butter. Other types of nut butter may be made with oils, so it’s essential to read the labels before buying them. They are usually a bit more expensive than other varieties of nut butter.
In this blog, we will explore the many benefits and nutrition of peanut butter and provide tips for choosing the best brand to ensure you get the most out of this tasty treat.
So, grab a spoon and get ready to learn more about the wonder that is peanut butter!
Peanut Butter: Taste and Nutrition
Peanuts are highly nutritious and regarded as one of the healthiest nuts. The peanuts are crushed to a smooth or chunky paste, and other ingredients like salt, sugar, and oil may be added to enhance the flavor and texture.
They are rich in essential nutrients such as proteins, dietary fiber, vitamins, minerals, antioxidants, and polyphenols. Studies indicate that peanuts are an abundant source of beneficial compounds such as resveratrol, flavonoids, phenolic acids, and phytosterols, which help prevent cholesterol absorption from the diet. Furthermore, they contain coenzyme Q10 and all twenty essential amino acids.
Here are The Types of Peanut Butter
There are three common types of peanut butter available, including flavored and unflavored varieties:
1. Regular Peanut Butter
Regular peanut butter is made by grinding roasted peanuts into a smooth or chunky paste, sometimes with salt, sugar, preservatives, and hydrogenated oil to enhance the flavor and texture. And it is the most commonly consumed type of peanut butter.
2. Crunchy or Chunky Peanut Butter
Crunchy or chunky peanut butter is made by adding small pieces of chopped peanuts to the smooth peanut butter paste, giving it a crunchy texture. Some brands may include additional ingredients such as salt, sugar, and hydrogenated oil.
3. Smooth or creamy peanut butter
As the name says, this type has a smooth, buttery, and creamy mouthfeel.
It is made by grinding roasted peanuts into a fine paste until it becomes creamy and smooth. It has a velvety texture and is often used as a spread for sandwiches, toast, and crackers. Some brands may add salt, sugar, and vegetable oil to enhance the flavor and texture.
4. Organic Peanut Butter
Due to its use of high-quality, organic peanuts free from pesticides and chemicals, organic peanut butter is typically more expensive than other types of peanut butter.
It is considered a healthier and more sustainable option than non-organic peanut butter.
The Nutrition of Peanut Butter: The Lists
In addition to its health benefits, peanut butter is also a great source of nutrition. Two tablespoons of peanut butter contain:
- Calories: 190
- Protein: 8g
- Carbohydrates: 6g
- Fiber: 2g
- Sugar: 3g
- Fat: 16g
- Saturated Fat: 3g
- Sodium: 140mg
Peanuts are a highly nutritious and energy-dense food, containing protein, healthy fats, and dietary fiber in their most beneficial forms. Complex carbohydrates complement the plant-based protein in the form of dietary fiber, and the fat content is predominantly unsaturated, making peanuts an ideal choice for maintaining good health.
The American Peanut Council confirms that peanuts are abundant in monounsaturated fats, which are considered suitable for the heart. They contain a unique blend of fatty acids that promote cardiovascular health.
1. Protein
Peanuts are an excellent plant-based protein source containing all twenty amino acids, including the highest amount of arginine. Unlike animal protein, the protein in peanuts offers additional health benefits due to dietary fiber and unique bioactive components.
2. Dietary Fiber
The Food and Drug Administration states that peanuts are an abundant source of dietary fiber, have a low glycemic load, and are rich in complex carbohydrates, which means they do not cause a significant increase in blood sugar levels. The American Diabetes Association recognizes peanuts as one of the best foods for individuals with type 2 diabetes.
3. Micronutrients
Peanuts are a rich source of essential micronutrients, including niacin, vitamins B1, B2, B5, B6, and E, folate, copper, manganese, iron, zinc, phosphorus, selenium, and magnesium.
4. Coenzyme Q10
Peanuts are a functional food because they contain numerous plant-based compounds offering additional health benefits.
Studies have confirmed the presence of coenzyme Q10 in peanuts, which promotes heart health. Peanuts are also abundant in several beneficial compounds, including chlorogenic acid, caffeic acid, coumaric acid, flavonoids, and resveratrol, known for their antioxidant properties and ability to scavenge free radicals.
Because of their numerous health benefits, peanuts have been used to create various products, such as peanut oil, peanut butter, peanut flour, peanut chutney, and other snacks.
Proven Benefits of Peanut Butter
Apart from the great taste, here are a few surprising health benefits of peanut butter:
1. Healthy Heart
Eating peanut butter is beneficial for health because it contains more unsaturated fatty acids than saturated fatty acids. Peanut oil is naturally free of trans fats and cholesterol and low in saturated fats. Studies have shown that peanut oil has a cardio-protective effect by improving lipid profiles and reducing LDL cholesterol (bad cholesterol) levels.
2. Assists in bodybuilding
Peanut butter is an excellent snacking option for bodybuilders as it is a rich source of protein. It provides energy, strengthens bones, promotes muscle growth, and helps alleviate muscle soreness and cramping.
3. Anti-inflammatory Properties
According to studies, consuming peanut butter may help reduce inflammatory markers, alleviate symptoms of inflammation, and improve overall health status.
4. Cancer-preventing effects
Peanut butter consumption may also aid in the fight against cancer. It contains resveratrol, which has been shown to inhibit cancer cell growth and prevent the blood supply to growing tumors.
5. Weight management
Despite its high-calorie content, peanut butter can help achieve weight loss goals. Its high protein and dietary fiber content can keep you feeling full for extended periods, aiding in weight maintenance and preventing overeating.
On the other hand, peanut butter can also be used for weight gain when included in a calorie-dense diet.
6. Strong Bones
Peanut butter is a rich source of essential nutrients such as iron, calcium, and magnesium, which promote optimal bone health. Additionally, vitamin K found in peanut butter helps efficiently transport calcium throughout the body, further supporting bone health.
7. Nutrient-dense
Peanut butter is a rich source of protein, vitamins, minerals, and various bioactive compounds like resveratrol, which are beneficial for our health. Studies have indicated that individuals who incorporate peanuts into their diet have higher vitamin A, E, folate, iron, calcium, magnesium, and zinc levels.
8. Reduce the risk of gallstones.
Peanut butter is a valuable source of magnesium, which can enhance insulin sensitivity, reducing the likelihood of gallstones. Studies have shown that consuming at least 15 grams of peanut butter five times a week can reduce the risk of gallbladder disease by 15%.
Peanut Butter and Weight Management
Despite its reputation as a high-calorie food, Peanut butter can be a helpful tool for weight management. Here’s how:
- It’s Filling: Peanut butter is high in protein and healthy fats, which can help keep you feeling full and satisfied for longer periods. This can help prevent overeating and snacking on less healthy options.
- It Boosts Metabolism: The protein in peanut butter can help boost your metabolism, which can help you burn more calories throughout the day.
- It’s a Healthy Fat: While peanut butter is high in calories, it’s also high in healthy fats such as monounsaturated and polyunsaturated fats. These fats can help lower cholesterol levels and reduce the risk of heart disease.
- It’s a Good Source of Fiber: Peanut butter also contains fiber, which can help regulate digestion and prevent constipation. This can help you feel more comfortable and less bloated, which can, in turn, help with weight management.
However, it’s essential to keep in mind that peanut butter is still high in calories and fat, so it should be consumed in moderation as part of a balanced diet. One to two tablespoons per day is a good portion size to aim for. Look for natural, unsweetened peanut butter with no added oils or sugars for the healthiest option.
Top 5 Peanut Butter to choose
Need a healthier peanut butter option? Here are a few recommendations to include in your shopping list.
- Nutrabay Wellness All-Natural Peanut Butter.
- Nutrabay Wellness Original Peanut Butter.
- Nutrabay Wellness Chocolate Peanut Butter.
- MyFitness Peanut Butter Crunchy, Original.
- MyFitness Peanut Butter, Chocolate Smooth.
1. Nutrabay Wellness All-Natural Peanut Butter
It is one of the best peanut butter in India that contains 100% roasted peanuts as its primary and single ingredient. With each bite, you can experience the taste of goodness and health without any added sugar, salt, trans fats, cholesterol, preservatives and additives. This unsweetened peanut butter is available in both creamy and crunchy variants and is priced reasonably for the quality and quantity.
2. Nutrabay Wellness Original Peanut Butter
This peanut butter is a tasty method to get instant energy with a feeling of fullness. Made with high-quality peanuts, it is safe for all due to its zero cholesterol and trans fat content, and you can enjoy it in both crunchy and creamy forms. It is high in nutrition and provides 9 grams of protein, 2 grams of dietary fibre and 16 grams of healthy fats per serve.
3. Nutrabay Wellness Chocolate Peanut Butter
There is nothing like protein-packed peanut butter in a chocolate flavour. This smooth peanut butter is creamy and tastes delicious, making it a must choice for those who prioritize flavour.
4. MyFitness Peanut Butter Crunchy, Original
MyFitness Peanut Butter is known for its quality and taste and is manufactured using an original American recipe. One of the best things about MyFitness products is that they are USFDA approved, ensuring the quality of the products remains as the brand claims.
5. MyFitness Peanut Butter, Chocolate Smooth
This creamy peanut butter is fantastic for those people who prefer taste over everything but don’t want to compromise with health. It is nutrient-rich peanut butter with the goodness of dark chocolate, providing 8 grams of protein and 16 grams of healthy fats in each serve of 32 grams.
Uses of Peanut Butter
Peanut butter is a versatile spread that can be used in a variety of ways. Here are some of the most common uses of peanut butter:
- Spread on Toast: One of the simplest and most classic ways to enjoy peanut butter is to spread it on toast. Whether you prefer it on white bread, whole wheat, or a bagel, peanut butter makes for a delicious and satisfying breakfast or snack.
- Mixed in Smoothies: Adding a spoonful of peanut butter to your favorite smoothie can boost protein and healthy fats and add a rich, nutty flavor.
- Used as a Dip: Peanut butter can also be used as a dip for fruits and vegetables, such as apples, carrots, and celery. This healthy and satisfying snack option can help you meet your daily nutrient needs.
- Used in Baking: Peanut butter can be used as an ingredient in a variety of baked goods, such as cookies, cakes, and brownies. It can add a rich, nutty flavor and also helps to keep the baked goods moist.
- Used in Cooking: Peanut butter can also be used as an ingredient in savory dishes, such as stir-fries and sauces. It can add a depth of flavor and helps thicken sauces and marinades.
- Eaten as a Snack: Peanut butter is also delicious straight out of the jar as a quick and easy snack option. Just be sure to enjoy it in moderation, as it is high in calories and fat.
Summing Up
Peanut butter is a versatile food that is both delicious and nutritious. It’s an excellent source of protein, healthy fats, and important vitamins and minerals, such as vitamin E and magnesium. To choose the best peanut butter brand, opt for one with natural ingredients and minimal processing.
By incorporating peanut butter into your diet, you can enjoy its numerous health benefits, including improved heart health, weight loss, and reduced risk of diabetes. You can enjoy it as a spread, dip, or add it to your smoothies for a tasty and healthy snack that is sure to satisfy your cravings.
What are 3 benefits of eating peanut butter?
Peanut butter is loaded with so many good, health-promoting nutrients, including vitamin E, magnesium, iron, selenium and vitamin B6. Research shows that people who regularly eat nuts and nut butter, including peanut butter, are less likely to develop heart disease and type 2 diabetes.
What happens if I take peanut butter everyday?
Peanut butter is a concentrated source of nutrition that may offer potential health benefits. One study showed that eating peanuts every day can decrease the overall risk of death by up to 21% – and reduces the occurrence of heart disease by 38%
How many spoons of peanut butter a day is healthy?
Try to limit your peanut butter intake to one serving per day (two tablespoons), and make sure to count those 190 calories toward your daily caloric quota. Ideally, you shouldn’t consume more than one tablespoon per meal and one teaspoon per snack
Is peanut butter good for your liver?
Due to its high content of antioxidants and vitamins, peanut butter can improve antioxidant activity in the liver and promote its health. Peanut butter is a balanced source of protein that serves especially important to liver patients, as they have many dietary restrictions.
Is peanut butter good for high blood pressure?
Peanut butter has fiber and proteins which are healthy and few studies showed that it can reduce mean diastolic blood pressure. And as long as they don’t contain hydrogenated fat, nut butters including peanut butter won’t cause problems for your cholesterol levels too.
How do you choose peanut butter?
So “natural” on a peanut butter label is a good indicator that it doesn’t contain things like hydrogenated oils, added sugar and other ingredients such as stabilizers. Many “natural” peanut butters contain only peanuts and salt — and will separate, by the way, if that is a deal breaker for you.
Does peanut butter increase cholesterol?
Fortunately for everyone who loves peanut butter, almond butter, and other nut butters, these creamy treats are fairly healthy. And as long as they don’t contain hydrogenated fat, nut butters — including peanut butter — won’t cause problems for your cholesterol levels.
