Peanut butter is a delicious addition to our breakfast and other meals of the day. It is highly nutritious and relatively inexpensive. These are the thirteen positive effects on the body of eating this plant based spread daily.
Peanut butter
This is a spread made from grinding peanuts in a blender over 5 to 8 minutes. It is protein rich and has healthy fats in it. Homemade preparation is always better compared to the commercial bottled ones. It affects the body in different ways. Here are the thirteen positive effects of eating this butter.
Positive effects
Helps lose body weight
This spread has micronutrients such as protein and fats which have a slower process of digestion compared to carbs. Hence, they keep you full longer. Katherine Gomez, a clinical dietitian explains on it:
“The protein (7 grams per 2 tablespoons) keeps you full for a longer period, so you won’t pick up random snacks throughout the day,”
Studies have shown that proteins decrease the hunger hormone or ghrelin. You subconsciously eat less calories when protein in food is more.
Peanut butter (Source: A clean bake)Protects the heart
The owner of Dietitian Meets Mom, Josten Fish, says:
“For a plant-based food, peanuts are high in coenzyme Q10, an antioxidant that’s important for energy and good heart health,”
Coenzyme Q10 lowers blood pressure and protects heart. Our body naturally produces it but this enzyme reduces with age. Moreover, the high levels of monounsaturated fats in peanut butter lowers risk of heart disease by normalizing blood bad cholesterol.
Muscle building
Muscle loss occurs with age and it is called sarcopenia.
“It’s critical as we age to eat more protein (like nuts, eggs, and fish) and do strength-training exercise.”
Says Florene Comite, MD, founder of the telemedicine app, Groq Health. Hence, one can have peanut butter as a pre and post workout snack.
Peanut butter (Source: Women’s health)Eases muscle pain post statins
Statins for lowering blood cholesterol can cause muscle pain. Studies showed that coenzyme Q10 or foods containing it can decrease this pain.
Replaces red meat healthily
100 grams of peanut butter gives 22.21 g of protein. And steak gives 24.85 g with100 g. The former has more calcium, magnesium, phosphorus, potassium, copper, folate, and vitamins B3 and B1. It’s fat content is also higher and fat is of the healthier type.
Reduces stroke risk
A Japanese study showed that as little as 4 or 5 peanuts in a day can lower risk of stroke by 16%.
The lead study author, Satoyo Ikehara said:
“The nutrients in peanuts, specifically monounsaturated fatty acids, polyunsaturated fatty acids, minerals, vitamins and dietary fiber, help by reducing risk factors, including high blood pressure, and high blood levels of ‘bad’ cholesterol,”
Less of chronic inflammation
Peanut butter’s nutrients including magnesium reduce inflammation. A 2022 study published in Nutrients journal showed that magnesium reduces the inflammatory markers in blood.
Reduces risk of diabetes
Peanut butter with no added sugar is a low glycemic index food. Dietitian Stephanie Wells explains:
“Peanut butter is helpful for people who need to manage their blood sugar levels, as the protein, fat, and fiber work together to slow down how quickly the body absorbs carbohydrates into the bloodstream,”
A 2018 study showed that this butterfat reduce blood sugar spike that comes with eating carbs.
Brain health
The monounsaturated fats of peanut butter can increase level of the neurotransmitter, acetylcholine. This helps in learning and memory.
Reduces hunger cravings
Peanut butter (Source: Food and Nutrition magazine)Peanut butter eaten with apple slices can satiate and lower hunger cravings. It is an excellent craving crushing snack like an hard boiled egg. Dietitian Amy S. Margulies shares:
“Each serving of peanut butter has around the same amount of protein in one egg,”
“Peanut butter is also a low-cost protein, so a budget-friendly choice as well.”
Ensures relaxing sleep
Peanuts have amino acid, tryptophan that provides a good night’s sleep. This induces production of calming hormone serotonin and also increases secretion of the natural sleep hormone, melatonin.
Elderly nutrition
Stephanie explains:
“It’s also a good option for people who have poor appetites, such as older adults or cancer patients, who need easy strategies for adding calories,”
Also, read Peanut butter: day, nutritive values, health advantages, and allergies!
Cancer protection
Dietitian Barbara Kovalenko says:
“Some studies have suggested that consuming peanuts and peanut butter may be associated with a reduced risk of certain types of cancer, such as colorectal cancer,”