Peanut Butter: Nutrition, Uses and More

Peanut Butter Uses

Peanut butter is a food paste made of roasted peanuts. It is also made of ingredients like sugar and salt. It is also rich in phosphorous and discourages the absorption of other minerals. Peanut butter helps in increasing protective cholesterol and reduces bad cholesterol. It is a natural source of arginine, an amino acid. It prevents heart disease by promoting the well-functioning of the blood vessels.

There is a difference in nutritional value between regular butter and peanut butter. While regular butter is made from milk, peanut butter is made from roasted peanuts. Peanut butter is very nourishing. 

Peanut butter contains calcium, iron, protein, and antioxidants such as magnesium, which help fight cancer. It is rich in vitamins, iron, potassium, and folate. Peanut butter has a high nutritive value, mainly protein.

The protein diet varies for men and women. Peanut butter contains protein in high amounts (7.02gm, in 2 tbsp). As men's activity is considered higher compared to women's, men need to consume higher amounts of protein. So, it is beneficial for men to eat peanut butter, provided they have it in a limited quantity and are not allergic to nuts.

It is not such that women should not consume peanut butter. Still, as their activity level compared to men is low, for the betterment of their health, they are advised to have a lower protein diet, i.e., less peanut butter compared to men.

Peanut butter uses have several benefits, which is why many people have adopted peanut butter as the next best option for spreading on bread, chapati, etc. Peanut butter uses include better blood flow circulation, thereby reducing cardiovascular problems and cholesterol levels. It also helps reduce sugar levels compared to regular butter and helps lose weight. The uses of peanut butter are explained in the following lines.

Peanut Butter Uses

  • Weight loss

Eating peanut butter suppresses hunger, which may lead to weight loss. As it is rich in fiber and protein, peanut butter uses a combination of a mixture of protein and fiber to keep us filled. Therefore, losing weight.

  • Healthy heart

Peanut butter contains a substance called p-coumaric acid; it is used in removing the damaged cells of the heart. Peanut butter uses this acid to cure the heart as the acid removes the cells that are associated with heart damage. When the damaged cells are removed, we get a healthy heart, free of damage. 

Peanut butter is a friendly product containing more unsaturated fat than saturated fat, lowering the risk of heart disease.

  • Lower The Risk of Cancer

Peanut butter contains vitamin E, a cancer-fighting vitamin. Peanut butter uses vitamin E in it to fight life-threatening diseases like cancer. 

  • Protects Against Alzheimer’s Disease and Other Neurodegenerative Diseases

Peanut butter uses the content of niacin, i.e., vitamin B3, to fight diseases like Alzheimer’s or any disease related to memory disorder. The niacin contained in the peanut butter helps recover memory and protects against Alzheimer’s disease.

  • Prevents Gallstones

Gallstones mean bad cholesterol (LDL). If consumed in moderate quantity, Peanut butter helps reduce the bad cholesterol, i.e., prevents the development of Gallstones and increases good cholesterol.

  • Lowers Risk of Diabetes

Peanut butter uses also include lowering the risk of type 2 diabetes. Consuming peanut butter in a limited quantity has positively affected sugar levels, especially in type 2 diabetes. It is expected to lower the risk of developing diabetes of type 2. 

Peanut butter uses are hardly related to carbohydrates. There are few carbohydrates in peanut butter, so there are few chances of peanut butter disturbing the sugar levels.

  • Promotes strong bones

Regarding health, calcium, and iron are considered to make the bones strong. As we grow old, we usually complain of leg aches, and our doctor suggests a calcium tablet. To supplement it, we use peanut butter. 

Peanut butter uses a large amount of calcium and iron, which helps to make the bones stronger than before. It may be an adult or a kid; eating peanut butter is very fruitful to make your bones work strong and work properly.

  • Bodybuilders rejoice

As peanut butter is rich in protein, peanut butter uses its content to build up body and muscle building. Protein helps in muscle gain for some people who go to the gym for bodybuilding; intake of protein-containing food like peanut butter helps complement it. It has unsaturated fat, is a source of protein and minerals, and helps in bodybuilding. 

Peanut butter uses a high fiber content, which helps in a healthy workout and makes the body function properly.

Also Read: Top 10 Energy Drinks For Men

Healthy Peanut Butter

Peanut butter with the least ingredients is known as healthy peanut butter. To add taste, we add salt to the peanut butter, but no extra added sugar is allowed in healthy peanut butter. Thus, healthy peanut butter includes roasted ground nuts and salt.

Healthy peanut butter should include the following:

1. Short ingredient list

Peanut butter is healthy peanut butter when it has the least ingredients possible. It should contain only a pinch of salt, and healthy peanut butter should not contain added sugar.

2. Zero or low levels of added oils

Healthy peanut butter should not contain any amounts of oils in it. The added oils may increase cholesterol levels and cause diseases related to the cardiovascular system. Oils are generally added to prevent the separation of the ingredients. But the addition of these oils may harm our health.

3. Zero or low added sugars

Nuts already have natural sugar in them. To prepare a healthy peanut butter, you must not add extra sugar to sweeten it, as it may increase calories, and there would be a risk of weight gain. You should also avoid adding sugar substitutes, such as molasses, maltodextrin, corn syrup, etc.  

4. Skip the low-fat to reduced-fat version

Healthy peanut butter contains oleic acid, which contains unsaturated fat. This fat helps you reduce blood pressure, decrease inflammation and reduce the risk of heart disease. It also helps decrease calories and reduce the increment of fat. These monounsaturated fats help lower cholesterol levels, thereby giving no heart disease.

Although containing low fat, Healthy peanut butter contains large amounts of sugar to adjust the amount of missing taste. So, it is not recommended to choose such types of peanut butter, which are named low-fat or reduced-fat peanut butter or peanut butter,

5. Emulsifiers and Stabilisers

 Healthy peanut butter should not contain emulsifiers like soybean oil or hydrogenated palm oil. They are used to prevent the oil from separating the peanut butter from the jar, it is a natural process and can be easily stirred in the jar, and the jar should be kept upside down to prevent separation.

Peanut Butter Protein

Peanut butter is a significant source of protein. Researchers have conducted a survey, and they found out 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 plant-based protein source. 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.

  1. Peanut butter uses in 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 using peanut butter. Peanut butter uses its high protein peanut butter content to make the salad healthy and nutritious.

2. Churn with a smoothie

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 uses its low calorie, low carbohydrate property, high protein content, and naturally sweetened taste to add taste and nutrition to the smoothie. It helps the person on a diet keep up full with taste and not much increment in calorie content.


Peanut butter is an excellent protein source, so we can name its peanut butter protein products a few of the most preferred products for people with a rich protein diet as it not only helps us in getting protein as well as all the other benefits of peanut butter but also as a good taste. 

Authored By: Bhavishya Pahwa

About the Author: Bhavishya Pahwa is a budding writer who has always confided in a pen. He believes that art is a cure-all and that introspection followed by writing can add to the sanity of the world.

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