Peanut butter? Healthy?
YES!
Even though it’s higher in fat, the health benefits of peanut butter enough to convince you to embrace it, and spread its deliciousness on breads, waffles, bagels, toast, crackers, apple slices, celery, carrots…and so many other foods.
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Peanut Butter 101
Did you know that the peanut, otherwise known as Arachis hypogea, is actually a legume, similar to a bean?
The calorie breakdown for peanut butter is:
- 71% calories from fats
- 14% calories from carbohydrates
- 15% calories from protein
As you can see, yes, most of peanut butter’s calories do come from fat. However, most of these fats are monounsaturated, and have been shown to improve the cholesterol profile by lowering “bad” LDL cholesterol. The unsaturated fat content in peanut butter helps reduce the risk of heart disease by 25%.
So what can this healthier-than-you-thought food do for you?
1. It Can Help Your Blood
Peanut butter is a great source of iron, which helps to maintain good circulation. Other minerals in peanut butter include calcium, copper, potassium and magnesium.
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In addition, the protein and fiber in peanut butter are both beneficial for blood sugar control. If you have diabetes, or you are at risk of diabetes, including peanut butter in your diet may be very helpful.
2. It Can Help You Lose Weight
Since peanut butter contains fiber and protein, it can help keep you feeling fuller for a longer period of time….which means you’ll be less likely to overeat. In addition, peanut butter’s blood sugar stabilizing properties make it an effective diet ally.
3. It Can Help Prevent Cancer
The antioxidants and fiber in peanut butter help to reduce the risk of cancer. Antioxidants stop free radical activity within the body, while fiber reduces the risk of colon cancer because it keeps waste moving efficiently through the intestines.
4. It Can Give You Energy
Peanut butter contains both protein and healthy monosaturated fats, which will give you a healthy energy boost. Additionally, peanut butter has other important nutrients, including vitamin B3, tryptophan, and manganese.
5. It Can Help Your Heart
The monounsaturated fat in peanut butter has been linked with a decrease in heart disease risks. Also, a high-fiber diet is known to reduce bad (LDL)cholesterol levels. Peanut butter also contains vitamin E, which is a powerful antioxidant that has been associated with heart disease prevention.
The Best Peanut Butter To Buy
Peanut butter is healthy if you avoid brands that use unnecessary ingredients like sugar and added oils. The fewer ingredients on the jar label, the better! If possible, buy organic peanut butter, since conventional peanuts are grown with a long list of pesticides that often find their way inside that peanut butter jar.
