Peanut Butter Benefits And its Allergic Reaction You Need to Look Out for
Peanut butter is one of those rare foods which is filled with nutrients and heavenly tastes. It makes a great spread on a sandwich or a toast. It can be used in any combination, from fruits to chocolate.
The monounsaturated fats have a great play in peanut butter nutrition to make it highly suitable for people to use peanut butter for weight loss. Best part, it can be taken as a protein shake with smoothies.
It is also a high source of protein and also observed to help in Alzheimer’s diseases prevention. 30 grams of peanut butter will provide almost 6 grams of carbohydrates and 8 grams of protein which is the largest share compared to any other food.
ESPN Magazine named Peanut Butter and Jam as “staple snack” of the NBA because it provides amazing nutritional benefits for athletes. It keeps you full and helps you build muscle mass.
The comforting peanut butter benefits are that you can take it with any combination and can enjoy at any time of the day. It makes a solid breakfast with a side fruit. If you work-out, it makes a perfect after workout-snack.
Fun fact is that Astronaut Alen Shepard took peanut butter with him for his space travel as it is comfort food to make and also because he loves the taste. Former president Bill Clinton says one of his favorite sandwiches is peanut butter sandwich and banana.
Now coming to the question: Is peanut butter good for health? Most definitely, yes. This tasty food provides amazing health benefits which make you want to include in the daily diet.
Peanut Butter Benefits
Lowers Cholesterol level:
The fat content in peanut butter is as high as the fats in olive oil which contain monounsaturated and polyunsaturated fats. It promotes to lowering bad cholesterol (LDL). They also help to maintain a healthy heart as they contain only unsaturated fats.
You can use peanut butter for weight loss by including it your daily diet. It aids in shedding some pounds like olive oil which make it the best alternative to vegetable oils.
Prevents Type II Diabetes:
Journal in American Medical Association states that eating one ounce of peanut butter at least five days a week will reduce the risk of acquiring diabetics by 30% which makes one of the primary peanut butter benefits since diabetes is a threatening health hazard globally.
Unsaturated fat is observed to improve insulin sensitivity. Since peanut butter is rich in magnesium, it helps in regulating blood sugar levels and blood pressure.
If you are looking for gaining some pounds which is healthy fats and muscles, peanut butter is a great source. You won’t be gaining fats which are bad for your heart because they only provide healthy unsaturated fats.
But it is advised to consult a dietitian before adding into your diet for weight gain because the quantity to be taken should in the recommended limits as peanut butter calories are high in number.
Source of Potassium:
Potassium in peanut butter is worth mentioning because it is present in high amounts and because of the health benefits it provides. Peanut butter containing 70–100 mg of potassium which acts as a fluid-balancing element in the body.
The key roles of potassium are
- Skeletal and smooth muscle contraction which makes it important for muscle function and digestive system.
- Providing relief from heart and kidney disorders and also anxiety and stress.
- Stimulating neural activity
- Boosting metabolism and providing energy.
Potassium takes a top seat in peanut butter benefits and the benefits show it deserves that seat.
Reduces the Risk Of Gallstones:
The hardened deposits of digestive fluid in your gallbladder are the gallstones. They occur if your cholesterol levels are too high for the liver to handle. Basically, it is observed in obese and overweight individuals. It is also an outcome of using birth control pills too often and following crash diets.
Recent studies prove that taking peanut butter regularly helps in preventing the risk of having gallstones since it boosts metabolism which is a great support for your liver to generate energy for your body.
One cup, i.e., 340 grams of peanut butter contains 15–20 grams of fiber. Dietary fiber is a vital component in maintaining a healthy digestive tract in our body. Dietary fiber deficiency in the body results in
- Cholesterol (LDL)
- Other heart diseases
- Poor brain function
Peanut butter benefits include
- Smooth bowel movements so that constipation problem is thrown out of the picture.
- Ensures providing healthy fats only as mentioned before.
- Ensuring smooth cardiovascular muscle contraction so that heart is healthy.
Peanuts have anti-oxidation and anti-inflammatory properties which in reducing stress. Also, the mouth-watering taste of peanut butter itself calms your brain and helps you hit your daily dopamine chemical.
- It is a powerful stress buster.
- Ensures an efficient mental performance and keeps your smart.
The beta-sitosterol in peanut butter is observed to normalize hormones in times of stress and the anxiety hormones like cortisol and adrenaline. It is a plant sterol which also improves immunity. In hard times, instead of stress eating, try having a peanut butter sandwich. It will significantly calm your brain.
Peanut butter contains B-sitosterol. It is a phytosterol which is observed to have the ability to fight against cancer. Risk of acquiring colon cancer by women is reduced by eating peanut butter regularly.
In 2015, Vanderbilt University study eating nuts daily will lower the total death risk. Peanut butter nutrition is capable of preventing the growth of cancer cells and help us have a long and healthy life and also with deliciousness, a fulfilling life.
As mentioned before two tablespoons of peanut butter contains 8 grams of protein. These peanut butter benefits can a great reason to include in the diet for gym freaks searching for protein-rich foods. It helps in building or repairing muscles. One more reason for freaks out there working out.
It makes a good mid-morning meal choice. Protein is an essential source of energy generation for the body since it breaks down into amino acids which are used by each and every cell of the body. It is also vital for building bones, muscles, and skin.
Since it is plant-based protein it will answer yes to your “is peanut butter vegan?” question. All vegetarians pump in some vegan proteins in your diet.
The fascinating thing is even of peanut butter calories are very high in number, a diet rich in peanuts can help you maintain and even lose some weight. The reason is it is rich in proteins and fiber that it keeps you full for longer duration and subside your cravings for junk foods.
It has a potential to curb as it stimulates hormone to make you feel satiated. Studies have shown peanut butter benefits include weight loss potential abilities if incorporated into a strict diet.
Since peanuts also help in boosting metabolism, it will add a great weight in your weight loss goals because your body will convert the food you give into energy rather than into body fats.
Storehouse of Nutrients:
Peanuts are the very good source of vitamins B, C and E. The vitamins in peanuts include niacin, folate, pantothenic acid, thiamine, and riboflavin. One serving of peanut butter it will provide with 4 mg of anti-oxidant vitamin E. You can also find some amount of zinc whose benefits just go on.
These vitamins are important in the functioning of various organs and boosting metabolism.
Look Out for Peanut Allergy
According to a survey conducted in the United States, peanut allergies are one of the major risks of peanut butter. Peanut is a type of food allergies associated with anaphylaxis, a sudden and potentially serious condition that needs immediate attention.
- Itchy skin (small spots or large wells)
- Vomiting and diarrhea
- Congested nose
- Tingling sensation in the mouth or throat
- Abdominal pain
To avoid the risk of anaphylactic shock, people with peanut allergy should be careful with what they consume. Be extra cautious when consuming Mexican foods in which usage of peanuts common. Look out for those ice creams with peanut toppings.
If you are allergic to peanuts, you can safely consume highly refined peanut oil which has been purified and bleached to remove peanut butter protein.
- Some precautions you can take
- Keep backup medicine all the time.
- Check the food which is not prepared by
- Make sure that you provide the details of allergic reactions you have before ordering food in restaurants.
- Make sure that you do not use the same for spreading jam on your bread which was earlier used for peanut butter spread.
If your peanut butter diet contains too many peanuts whether in the form of past or nuts itself have many negative effects. Like all good thing, peanuts should be consumed in the moderate amount otherwise side effects include
Unhealthy weight gain:
Remember when I told you that peanuts have only unsaturated healthy fats which lower bad cholesterol in your body. While that’s true but you should not go bananas while consuming it. Two tablespoons would be sufficient for your daily requirement.
Considering peanut butter benefits, it is best to pair up peanuts with low-calorific foods so that you not end up gaining weight. When you opting for peanut butter paste which is commercially produced, look out for the sugar levels back of the label as some many use artificial sweeteners.
Peanuts are vulnerable to fungus and bacteria. they can be easily contaminated. Fungus named Aspergillus flavus can develop on them and make them toxic. If you observe them in green and yellow color, DO NOT consume.
Even if they are organically grown they have high contamination risk. The best option does partial roasting and blanching before consuming.
Poor health and inflammation:
Some farmer or manufactures may go heavy on pesticides. Since peanuts have a thin shell, chemicals can easily leach in and contaminate it. Pesticides exposure is linked to infertility in men and birth defects.
Excess amount of peanuts or peanut butter results in phosphorus accumulation if you are already having kidney problems.
Many processed peanut butter use hydrogenated vegetable oils as an emulsifier. these oils are damaged fats which replace healthier fats in cells membrane giving a tough time for your hormones. So it is important to check the food packing and choose organic in most cases.
Considering the peanut butter benefits, it can be consumed with no side effects if it is taken in moderate amount like every other food. But one should be vigilant enough to look out if your body has any allergic reactions.
However, if your body is reacting good to peanuts, the best alternative one can have is Almond butter or Cashew butter. Thank god!
Apart from providing nutritional benefits, almond butter also adds richness and flavor to your diet. Natural almond butter is free of sugar, hydrogenated oils, and additives.
Similar to peanuts almonds also contain unsaturated fats which ultimately benefits cardiovascular health. An added advantage with almonds is that you provide a great skin health. This again should be consumed in moderate amount only.
Now that you know that amazing peanut butter benefits, give a try and see how your body is responding this nutrition rich food.
Kranthi Kumar Maska is a profound blogger, entrepreneur who predominately writes on Health, Travel, Lifestyle. He is a certified writer in Nutrition, Health care, and Diet. “The best in you comes out when you have nothing in your favour” is what Kranthi believes in. He has a lot of interests, out of which writing is his love, and “Digital Marketing” is his passion.