Peanut Butter: Understanding, Health Benefits, Side Effects, and More

Peanut Butter

According to the National Institutes of Health peanut butter is a popular spread and a good source of protein. However, it can be dangerous to people who are allergic to peanuts and some brands are high in added fats and sugars so is peanut butter healthy or not for most people. Peanut butter is one of the world wide most popular spreads. To many peanut butter lovers it tastes delicious and the texture is simply amazing, especially the way it sticks to the roof of your mouth before it melts. Of course not everyone can enjoy peanuts. Some people are allergic to peanuts and they can even be deadly for a small percentage of the population. But is peanut butter unhealthy for the remaining 99% of people, let’s find out.

What is Peanut Butter?

Peanut butter is a relatively unprocessed food. It’s basically just peanuts, often roasted ground until they run into a paste. Yes this isn’t necessarily true for many commercial brands of peanut butter. These may contain various added ingredients, such as:

  • Sugar
  • Vegetable oils
  • Trans fat

Eating too much added sugar and trans fat has been linked to various health conditions, such as heart disease. Rather than buying processed foods with several added ingredients choose peanut butter with only peanuts and maybe a bit of salt as its ingredients.

It’s a Good Protein Source:

Peanut butter is a fairly balanced energy source that supplies all of the three major macronutrients. A 3.5 ounce portion of peanut butter contains.

Carbohydrates:

22 grams of carbs (14% of calorie) 5 of which are fiber

Protein:

22.5 grams of carbs (14% of calorie) which is quite a lot compared with most other plant foods

Fat:

51 grams of fat totaling about 72% of calorie

Even though peanut butter is fairly protein rich it’s low in the essential amino acid methionine. Peanuts belong to the legume family which also includes beans, peas, and lentils. Legume protein is much lower in methionine and cysteine compared with animal protein. Methionine efficiency is usually associated with an overall protein deficiency or certain disease states. Methionine deficiency is extremely rare for people who are generally in good health. On the other hand, low methionine intake has also been thought to have some health benefits.

  • Low in carbs
  • High in healthy fats
  • Peanut butter is fairly rich in vitamins and minerals
  • It’s rich in antioxidants
  • A potential sources of aflatoxins

What are the Health Benefits of Peanut Butter?

Eating peanut butter in moderation and as part of an overall healthful diet may provide the following benefits, such as:

Weight Loss:

Several studies indicate that including peanuts and other nuts in your diet can help maintain weight or even aid in weight loss. This could be because peanuts make you feel fuller, thanks to their protein, fat, and fiber content. A study from 2018 suggests that eating nuts, including peanuts lowers the risk of being overweight or obese. This study analyzed data from over 373,000 people across 10 European countries over 5 years. Previous research involving over 51,000 women found that those who ate nuts at least twice a week had slightly less weight gain over an 8 year period compared to women who rarely ate nuts.

Boost the Heart Health:

Peanut butter contains many nutrients that can improve heart health, including:

  • Monounsaturated fatty acids (MUFAs)
  • Polyunsaturated fatty acids (PUFAs)
  • Niacin
  • Magnesium
  • Vitamins E

The ratio of unsaturated fats (like PUFAs and MUFAs) to saturated fats in your diet is crucial for heart health. It has a similar ratio to olives, which is known for being heart healthy. Eating a lot of nuts may be linked to a lower risk of death from heart disease, or other causes. Some researchers suggest that peanuts in particular are a cost effective way to improve heart health for some people. Studies show that including 46 grams per day of peanuts or peanut butter in a diet plan recommended by the American Diabetes Association for 6 months could improve heart health, blood lipid levels, and weight control for people with diabetes. However, because peanut butter is high in calories, it’s important to limit how much you eat if you’re trying it to avoid gaining weight. Eating more than the recommended amounts will also increase your intake of fat and sodium which isn’t good for your health.

Low in Carbohydrates:

Pure peanut butter has only about 20% carbohydrates, so it’s a good choice for a low-carb diet. It also leads to a minimal increase in blood sugar levels, which makes it suitable for people with type 2 diabetes. In fact, a comprehensive review of eight studies showed that regularly consuming peanut butter was associated with a reduced risk of developing type 2 diabetes over the long term. These benefits are partly due to oleic acid, a primary fat in peanuts, as well as antioxidants.

Managing Blood Sugar Levels:

Without added sugar, it doesn’t significantly affect blood glucose levels, making it a good choice for people with diabetes. The American Diabetes Association suggests replacing saturated fats with monounsaturated fats in your diet and peanut butter, peanuts, and peanut oil are good sources of monounsaturated fat. A small study from 2013, found that eating it or peanuts for breakfast could help women with obesity and a higher risk of type 2 diabetes manage their blood sugar levels. Those who added nuts to their breakfast had lower blood sugar levels and reported feeling less hungry compared to those who ate a breakfast with the same amount of carbohydrates but no nuts. It is also a good source of magnesium, an essential nutrient for people with diabetes. Prolonged periods of high blood sugar can lower magnesium levels, and low magnesium levels are linked to prediabetes and type-2 diabetes.

Reducing the Risk of Breast Disease:

Eating it, especially from a young age, might decrease the risk of benign breast disease (BBD), which raises the chances of developing breast cancer. A study published in the Journal Breast Cancer Research and Treatment found that consuming it and nuts at any age could lead to a reduced risk of BBD by the age of 30. The researchers analyzed data from over 9,000 schoolgirls in the United States. Other legumes like beans and soy, as well as vegetable fats and various nuts, might also provide protection against BBD. Even individuals with a family history or breast cancer had a notably lower risk if they included it and these other foods in their diets.

Rich in Antioxidants:

Just like many natural foods, it is packed with more than just essential vitamins and minerals. It also contains various other biologically active nutrients that offer potential health benefits. It is notably rich in antioxidants like p-coumaric acid, which studies suggest may help reduce arthritis in rats. Additionally, it contains some resveratrol, a compound linked to a decreased risk of heart disease and other chronic illnesses in animals. Although resveratrol has many potential benefits, there’s still limited evidence in humans.

Peanut Butter is Fairly Rich in Vitamins and Minerals:

It is fairly nutritious. A 3.5 ounce (100 grams) portion of it provides many vitamins and minerals, such as:

  • Vitamin E: 60% of the daily value (DV)
  • Vitamin B3 (Niacin): 84 of the DV
  • Vitamin B6: 29% of the DV
  • Folate: 18% of the DV
  • Magnesium: 37% of the DV
  • Copper: 56% of the DV
  • Manganese: 65% of the DV

It it also high in biotin and contains decent amounts of:

  • Vitamin B5
  • Iron 
  • Potassium
  • Zinc
  • Selenium

However, it’s important to note that a 3.5 ounce (100 grams) serving contains a total of 597 calories. When compared to low-calorie plant foods like spinach or broccoli, it may not be as a nutrient-dense calorie for calorie.

What are the Side Effects of Peanut Butter?

So here are some side effects of peanut butter and it is optional for some people who might be allergy for peanut butter:

  • Allergic reaction
  • Weight gain
  • High in sodium
  • Possible contamination with mold or aflatoxins
  • Upset stomach
  • Excessive consumption can cause stomach ulcers
  • Interferences with blood thinning medications
  • Difficulty swallowing

What Are Nuts?

Nuts are seed kernels that are widely used in cooking or eaten on their own as a snack. They’re high in fat and calories. They contain a hard, inedible outer shell that usually needs to be cracked open to release the kernel inside. Fortunately you can buy most nuts from the store already shelled and ready to eat. So here are some of the most commonly consumed nuts:

  • Almonds
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios
  • Walnuts

What are the Health Benefits of Nuts?

Nuts are a tasty convenient treat that can be enjoyed on all kinds of diets from keto to vegan. Despite being high in fat they have many impressive health and weight benefits. So here are the top 8 health benefits of eating nuts.

  • A great source of many nutrients
  • Loaded with antioxidants
  • May aid weight loss
  • May lower cholesterol and triglycerides
  • Beneficial for type 2 diabetes and metabolic syndrome
  • May reduce inflammation
  • High in beneficial fiber
  • May reduce your risk of heart attack and stroke

Which Healthy Nuts That Are Low in Carbohydrates?

While most nuts can easily fit into a low carb eating plan, certain kinds are particularly low in carbs. Nuts are known for being high in healthy fats and protein but low in carbs. For those following stricter low carbs diets like the ketogenic diet, sticking to nuts that are lower in carbs may be especially beneficial. So here are 9 nuts perfect for a low carb diet. Such as:

  • Pecans
  • Macadamia nuts
  • Brazil nuts
  • Walnuts
  • Hazelnuts
  • Pine nuts
  • Peanuts
  • Almonds
  • Low carb nut butters

Which Nuts to Eat For Better Health?

Nuts may offer numerous health benefits such as reducing your risk of heart disease and supporting your immune system. Some types of nuts include almonds, pistachios, and walnuts. Nuts are a delicious snack that are crunchy and nutritious. They’re a great source of:

  • Fiber
  • Antioxidants
  • Vitamins and minerals
  • Healthy fats
  • Protein

There are many benefits of eating nuts, such as supporting healthy body weight and helping to reduce your risk of certain health conditions like heart disease. Nuts have various textures, flavors, and nutrient profiles. They’re great on their own paired with fruit, or added to dishes like salads, desserts, and grains. Here are 9 nutrient nuts to add to your diet.

Almonds:

Almonds are popular due to their flavor, impressive nutrient profile and relatively cheap cost. You can eat them raw or roasted and they’re often made into almond butter, flour, and milk. A 1- ounce (28 grams) serving roasted almonds contains:

  • Calorie: 170
  • Fat: 15 grams
  • Protein: 6 grams
  • Carbs: 6 grams
  • Fiber: 3 grams
  • Vitamin E: 45% of the DV
  • Magnesium: 19% of DV
  • Manganese: 27% of the DV

These nuts are especially rich in vitamin E, a fat-soluble nutrient that functions as an antioxidant to protect your cells against oxidative damage. This vitamin also supports immune function and cellular communication. Not only are almonds a nutrient-dense food, but they may also reduce heart disease risk factors.

Pistachios:

Pistachios, whose name is derived from the Greek word pistakion, which means the green nut, have been eaten since 6000 BC. These vibrant nuts are packed with nutrients but lower in calories and fat than many other nuts. Just 1 ounce (28 grams) of pistachios contains:

  • Calories: 159
  • Fat: 13 grams
  • Protein: 6 grams
  • Carbs: 8 grams
  • Fiber: 3 grams
  • Vitamin B1 (thiamine): 21% of the DV
  • Vitamin B6: 28% of the DV
  • Phosphorus: 11% of the DV

Pistachios are a good source of numerous nutrients including vitamin B6 which your body needs, for nutrient metabolism and immune function. These nuts are also rich in plant compounds that may have antioxidants and anti-inflammatory properties, including:

  • Carotenoids lutein and zeaxanthin
  • Anthocyanins
  • Flavonoids
  • Proanthocyanidins

The group lost similar amounts of weight but the pistachios group experienced significant reductions in blood pressure and increase in blood antioxidant levels.

Walnuts:

Walnuts are linked to multiple health benefits and have an impressive nutrient profile. Just 1 ounce (28 grams) contains:

  • Calories: 185
  • Fat: 18.5 grams
  • Protein: 4 grams
  • Carbs: 4 grams
  • Fiber: 2 grams
  • Copper: 50% of the DV
  • Magnesium: 11% of the DV
  • Manganese: 42% of the DV

Walnuts have been shown to benefit heart health and may reduce several heart disease risk factors, including elevated levels of:

Walnuts are also significantly higher in ALA omega-3 fatty acids than any other nut with 2.57 grams per ounce.

Cashews:

Cashews have a crunchy texture and creamy mouth-feel that pair well with both savory and sweet dishes. You can eat them raw, roasted, or as nut butter. So 1 ounce (28 grams) of raw cashews offers:

  • Calorie: 157
  •  Fat: 12 grams
  • Protein: 5 grams
  • Carbs: 9 grams
  • Fiber: 1 grams
  • Vitamin K: 8% of the DV
  • Magnesium: 20% of the DV
  • Manganese: 20% of the DV

These nuts are a good source of several nutrients that are essential to bone health including:

  • Protein-rich foods
  • Vitamin K
  • Magnesium
  • Manganese
  • A review of 5 studies also found that eating cashews led to reductions in blood pressure and triglyceride levels. That said other studies have observed mixed results so more research is needed.

Pecans:

Pecans are mild nuts that are popular for cakes, pies, and salad dishes. So 1 ounce (28 grams) of roasted pecans provides:

  • Calorie: 201
  • Fat: 21 grams
  • Protein: 3 grams
  • Carbs: 4 grams
  • Fiber: 3 grams
  • Vitamin B1 (thiamine): 11% of the DV
  • Zinc: 13% of the DV
  • Manganese: 48% of the DV

They’re a good source of the mineral zinc, which plays an important role in:

  • Immune function
  • Wound healing
  • DNA synthesis
  • Growth and development

Additionally some research suggests that pecans benefit heart health. Because a small 8-weeks study in 56 people at the risk of heart disease demonstrated that those who ate pecans daily had significant reductions in LDL cholesterol and triglyceride levels, compared with a control group.

Macadamia Nuts:

Macadamia nuts have a buttery texture and contain an array of nutrients. Just 1 ounce (28.35) grams offers:

  • Calories: 204
  • Fat: 21.5 grams
  • Protein: 2 grams
  • Carbs: 4 grams
  • Fiber: 2.5 grams
  • Vitamin B1 (thiamine): 28% of the DV
  • Manganese: 51% of the DV
  • Copper: 24% of the DV

These nuts are high in healthy fats and lower in carbs than many nuts, making them a popular choice for those on low-carb diets. A 2015 review of 61 clinical trials showed that eating tree nuts, including macadamia nuts, may help reduce LDL cholesterol, triglyceride, and blood sugar levels.

Brazil Nuts:

Brazil nuts are a rich source of many nutrients especially the mineral selenium. A1- ounce (28 grams) serving contains:

  • Calories: 187
  • Fat: 19 grams
  • Protein: 4 grams
  • Carbs: 3 grams
  • Fiber: 2 grams
  • Vitamin E: 11% of the DV
  • Magnesium: 25% of the DV
  • Selenium: 989% of the DV
  • Brazil nuts are high in a number of vitamins and minerals, including vitamin E and magnesium a mineral that’s essential for:
  • Blood sugar and blood pressure regulation
  • Nerve function
  • Energy production

These nuts are also one of the richest dietary sources of selenium, a nutrient your body needs for thyroid hormone production and DNA synthesis. Brazil nuts may also have anti-inflammatory and antioxidants effects.

Hazelnuts:

Hazelnuts are highly nutritious packing healthy fats, protein, and fiber. Only 1 ounce (28 grams) contains:

  • Calories: 178
  • Fat: 17 grams
  • Protein: 4 grams
  • Carbs: 5 grams
  • Fiber: 3 grams
  • Vitamin E: 28% of the DV
  • Magnesium: 11% of the DV
  • Manganese: 76% of the DV

In addition to being a good source of vitamins and minerals, hazelnuts may have antioxidant and anti-inflammatory effects because they’re loaded with beneficial plant compounds such as:

  • Gallic acid
  • Epicatechin
  • Caffeic acid
  • Quercetin

A 2016 review of 9 studies also suggests that regularly eating hazelnuts may help reduce heart disease risk factors like elevated LDL cholesterol and total cholesterol.

Peanuts:

While peanuts technically belong to the legume family they have a nutrient profile similar to that of tree nuts, as well as comparable health benefits and related culinary uses. One ounce (28.35 grams) of raw peanuts contains roughly:

  • Calories: 162
  • Fat: 13.5 grams
  • Protein: 7 grams
  • Carbs: 6 grams
  • Fiber: 2.5 grams
  • Vitamin B3 (niacin): 23% of the DV
  • Vitamin B9 (folate): 17% of the DV
  • Magnesium: 12% of the DV

Peanuts are a rich source of plant protein which may help you feel full. They’re packed with polyphenol antioxidants and are also high in folate, a vitamin B that’s especially important during pregnancy due to its role in fetal and placental development. Some studies suggest that peanuts may also help lower the risk of cardiovascular disease, coronary heart disease and stroke. However, this doesn’t apply to peanut butter.

What are the Health and Nutrition Benefits of Macadamia Nuts?

Macadamia nuts are rich in vitamins, minerals, fiber, and antioxidants. Their benefits may include weight loss, improved gut health, and protection against conditions like diabetes or heart disease. Macadamia nuts are tree nuts that have a subtle, butter like flavor and creamy texture. Native to Australia, macadamia trees are now grown in various places around the world such as Brazil, Costa Rica, Hawaii, and New Zealand. Like most other nuts, macadamia nuts are rich in nutrients and beneficial plant compounds. They’re also linked to several benefits including improved digestion, heart health, weight management and blood sugar control. So here are 10 health and nutrition benefits of macadamia nuts. Such as:

  • Rich in nutritious
  • Loaded with antioxidants
  • May boost heart health
  • May reduce your risk of metabolic syndrome
  • May aid weight loss
  • May improve gut health
  • Other potential benefits
  • Easy to add to your diet

FAQs:

Is peanut butter OK to eat everyday?

Yes it’s ok to eat peanut butter every day (in moderation) ,says Largeman-Roth. That means sticking to the recommended serving size of two tablespoons, or close to that amount.

Is peanut butter good for human health?

It is loaded with so many good health promoting nutrients including vitamin E magnesium, iron, selenium and vitamin B6. Regularly eating nuts and nut butter including peanut butter are less likely to develop heart disease and type 2 diabetes.

What are 3 benefits of eating peanut butter?

What’s more, peanut butter packs antioxidants that help decrease your risk of several chronic diseases, like heart disease and type 2 diabetes, and support a healthy immune system. Peanut butter is a good source of monounsaturated and polyunsaturated fats, which support a healthy heart.

Does peanut butter have Omega 3?

Remember, omega-3 fats help reduce inflammation whereas too many omega-6 fats cause inflammation. Peanut butter is high in omega-6 fats and low omega-3 fats so that can cause an imbalanced ratio especially if it’s consumed in excess.

Can I eat peanut butter with milk?

Eating peanuts and milk for lunch can provide a good mix of protein, healthy fats, and essential nutrients. Pairing this with some fruit or bread when you feel a little hungry can help balance out your meal with additional fiber and vitamins.

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Walnuts: Health Benefits and Basic Facts

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