IS PEANUT BUTTER HEALTHY? WHAT ARE ITS USES?

Peanut butter is a paste of roasted ground peanuts. It is usually eaten as a  spread on bread. Though peanut butter is rich in various nutrients, it is also rich in fats and calories.

The fats in peanut butter are healthy but should be consumed in moderation to avoid unwanted weight gain, which may be harmful to the body. Peanut butter contains protein, magnesium, phosphorous, zinc, niacin, and vitamin B-6, which should be consumed in limited quantities. 

These ingredients in peanut butter might solve several health issues as they contain fats. Peanut butter contains monounsaturated fats, which shall be helpful if consumed in a limited quantity. It also contains sodium which is necessary for consumption, but if overeaten, it shall create issues related to kidneys. 

Peanut butter on bread seems creamy as well as crunchy, therefore it may lead to overeating and shall result in weight gain. 

Preparation

It is better to prepare peanut butter at home so that we can add salt and sugar as per our requirements. Roast some peanuts and then throw them into a food processor. The peanut crumb turns into a thick paste on further processing. It finally turns into smooth, shiny peanut butter; for a better shine, you can add a few drops of olive oil to it. Olive is added to it to look a little shinier and can spread quickly on whole-grain food. It also contains less cholesterol.

Healthy peanut butter

Peanut butter is said to be healthy when it contains no sugar. Healthy peanut butter contains roasted almonds and a pinch of salt. If the paste contains extra sugar, it will not be considered healthy peanut butter.

Uses of peanut butter

• Weight Loss

Eating nuts shall suppress your hunger. The protein, fat, and fiber content in peanut butter suppresses appetite. When appetite is suppressed, you consume less food, resulting in weight loss. As peanut butter is made of roasted nuts, spreading it on bread shall result in weight loss. As peanut butter is highly nutritious, it also aids in weight loss by suppressing hunger. Thus, it is considered to be healthy.

• Boosting heart health

Peanut butter uses are believed to improve the condition of the heart. Peanut butter contains a substance known as p- ceramic acid, which helps in overcoming the damage done to the cells associated with cardiovascular diseases. Peanut butter contains more quantity of monounsaturated fat than saturated fat. It helps to make it healthy peanut butter. It is a friendly food product that lowers the risk of cardiovascular and coronary heart disease. Therefore, it provides a healthy heart.

• Lowers the risk of cancer

Peanut butter uses are seen in curing cancer. Research has proved that consuming vitamin E in our diet lowers the risk of stomach, colon, lung, liver, and other cancers. Peanut butter fights cancer as it is packed with a higher concentration of vitamin E, proving it is healthy peanut butter.

• Fights Against Alzheimer’s Disease and other neurodegenerative diseases

Niacin content in peanut butter makes it healthy peanut butter. Therefore, peanut butter use is seen in curing neurological diseases such as memory problems. It can aid in solving diseases like Alzheimer’s disease. Peanut butter is highly rich in niacin which acts as nutrition for the brain. It is considered to be healthy for the brain.

• Body Maintenance

Peanut butter is considered a healthy peanut butter because of its high-calorie content and protein. Most athletes fitness maintaining people include peanut butter in their diet because of its protein content. Protein is essential for bodybuilding. The calorie amounts may vary according to metabolic activity. It ranges from 1600-2400 calories per day for women and3000 calories per day for men. Peanut butter is not complete in its content as a source of protein; peanut butter does not contain all the essential amino acids which the body needs, but when it is spread on whole-grain bread, it becomes a complete diet.

• Helps in maintaining blood glucose levels

Peanut butter is proven healthy in controlling diabetes. Peanut butter has a lower level of carbohydrate food that contains good amounts of fats and protein as well as some fiber. These characteristics mean that peanut butter with no added sugar does not affect sugar levels. Thus, it is proven that peanut butter is a good option for diabetic patients. Researchers have shown that people who had added nuts to their breakfast have lower sugar levels than those who did not. Peanut butter is a good source of magnesium, an essential nutrient source for people who have diabetes.


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• Reduces the risk of breast cancer

Eating peanut butter, especially from a young age, reduces the risk of breast cancer. It is a genetic disease. Researchers surveyed a report in America that over 9000 school girls had been protected from BDD (Benign breast disease). They consumed pulses such as beans, soy, and other vegetable fats protected from BDD. Here we can see that peanut butter uses serves a useful purpose.

• Enriches glow to the skin

Peanut butter uses are prevalent for glowing skin. The content of vitamin E in peanut butter makes healthy peanut butter and thus makes the skin healthy. It prevents the skin from aging by removing wrinkles. The lutein and fats in the butter make it a healthy peanut butter that may keep your skin elastic. It will help to give you a younger look with glowing skin.

• Helpful for pregnant women

We have mostly observed that some pregnant women have cravings for peanut butter. The lady should not be afraid to satisfy her cravings. Having peanut butter may disable the allergies of the child against peanut butter. The folate content in peanut butter makes it a healthy peanut butter for a pregnant woman. Healthy peanut butter contains 28 mg of folate. It encourages healthy fetus development. Hence, we find peanut butter used presently for pregnant women.

• Controls Blood Pressure

The content of oleic acid in peanut butter claims to be healthy peanut butter. The monosaturated fat in oleic acid helps to reduce the level of blood pressure. It is mixed in olive oil, hence Proving it healthy peanut butter. Here, we find the presence of peanut butter uses essential.

• Improves sleep quality

Eating peanut butter as a snack before bedtime is helpful. Peanut butter contains fiber, antioxidants, vitamins, and amino acids, proving it is healthy peanut butter. Eating peanut butter before bedtime is helpful because of its high-calorie intake. As the calorie intake is high after eating peanut butter, you shall doze off quickly, and that too without any sleep disturbances, as you are filled up for a long time. Peanut butter used can be seen keenly before bedtime.

• Cholesterol reduction

Peanut butter contains high amounts of unsaturated fats, which helps reduce cholesterol levels. Consuming peanut butter, add nutrition to the heart and reduce cholesterol levels.

Peanut Butter Protein

Peanut butter is a big source of protein. Researchers have conducted a survey, and they found that protein-rich plants for vegans were less than the protein content in peanut butter. Peanut butter contains at least 25% protein and is a good source of plant-based protein. Therefore, foods that contain peanut butter protein are purchased more by vegans.

We can spread peanut butter on pancakes as it gives us a delicious taste and is also rich in protein. The peanut butter protein pancake serves as a healthy meal for breakfast.

Peanut butter protein ice cream also serves as a tasty dessert. The peanut butter is spread as a base for the ice cream, and then the procedure of ice cream starts. As peanut butter is rich in proteins and the base of the ice cream starts with a protein base, we categorize it as peanut butter protein ice cream, a healthy dessert.

Recipes of peanut butter with nutritional value

• Peanut butter uses are found in the preparation of salads

Peanut butter uses salads to serve as a healthy breakfast. Some people prefer to have a heavy and healthy breakfast. A healthy breakfast constitutes healthy meals, juices, and salads, but no oily food is included. Different types of salads can be prepared for breakfast. We have found that a healthy salad can be prepared by using peanut butter. Peanut butter uses its high protein content to make the salad healthy and nutritious. Therefore, this salad bowl is considered to be nutritional with high protein peanut butter.

• Churn with a smoothie

We find people on a diet prefer blended drinks, which keep them full for a long time and keep them away from munching unnecessary snacks. They prefer a churned smoothie with peanut butter. Peanut butter protein content helps suppress hunger, which also satisfies the person with several different delicacies of peanut butter. 

• Dark Chocolate

You can also include dark chocolates, which are of high nutritional value. It can be used for people on a diet as it contains high-protein peanut butter.

CONCLUSION

Peanut butter is relatively rich in nutrients, vitamins, and minerals and has a decent amount of protein. Though its high nutritional value, it is advised to consume in moderate amounts.

Authored By: Poorvi Chhajer

About the Author: Poorvi is a psychology graduate with a knack for writing and a belief in Ayurveda.