Peanut butter is one of the most popular foods in the USA, amounting to an average consumption of up to three pounds per person per year. It is also the most prominent food allergen affecting nearly 1.5% of the total American population. It is often considered a ‘fatty food item’ and is avoided by weight-conscious people, while some research and studies prove that this is a mere myth.
Peanut butter is made of ground peanuts, with added ingredients such as salt, sugar, or emulsifiers and preservatives to keep the butter edible for longer durations. Peanut, like any other nut, is rich in several macro and micro-nutrients. Peanut butter has a glycemic index of only 14, putting it into a low carbohydrate food category. It means that consumption of peanut butter regularly will not impact blood sugar levels. Even if a few manufacturers add sugar in small quantities to enhance or modify the taste of the butter, it is still a very low GI food item.
Nutritional Information
According to the United States Department of Agriculture, 2 tablespoons or 35g of peanut butter has the following nutritional values:
- Energy, 190cal
- Fat, 16g
- Carbohydrates, 8g
- Fiber, 2g
- Protein, 7g
Peanut butter is an excellent source of plant protein and has low carbohydrate content, and the high protein content makes it ideal for consumption on a daily basis. It is especially helpful for people following a fully vegetarian diet. It is an important element of a fat-free diet too and recommended for individuals having heart troubles.
A single serving of peanut butter (2 tablespoons spread on a slice of white bread) has the following quantities of micronutrients:
- Folate, 20% of Recommended Daily Intake
- Magnesium, 28% of the Recommended Daily Intake
- Copper, 43% of Recommended Daily Intake
- Manganese, 28% of the Recommended Daily Intake
- Potassium, 18% of the recommended daily intake
Potassium content in peanut butter is essential to balance the imbalances caused by consuming high sodium foods in large quantities. Besides these, a single serving of peanut butter is also a rich source of Vitamins such as:
- Thiamine, 17% of the Recommended Daily Intake
- Niacin, 25% of the Recommended Daily Intake
- Pyridoxine, 9% of the Recommended Daily Intake
- Vitamin E, 18% of the Recommended Daily Intake
Peanut butter also contains certain antioxidants in small quantities that help the body eliminate free radicals that may cause cancer or heart ailments.
Does Peanut Butter Make You Lose Weight?
Diet-conscious people often raise the question: is peanut butter healthy for weight loss?
This question can be divided into two parts. Is peanut butter healthy for weight loss? The answer is yes, but in moderate amounts. Eating a jar full of peanut butter in a single day is not a solution for a healthy life. Regular, daily consumption is the key to enjoying the benefits of peanut butter. As stated in the previous section, a single serving of peanut butter suffices almost 25% of the necessary dietary requirements of a healthy body. Various factors contribute to a systematic weight loss regime. Peanut butter is beneficial in the following ways:
- Contains ‘good’ fats: Peanut butter contains a lot of healthy poly and mono-saturated fats that are beneficial for overall metabolism. The fat content breaks down slowly and provides the necessary energy for cell activity, and can be a good replacement for carbohydrates when taken in regulated quantities.
- High Fiber Content: A single serving of peanut butter can complete nearly 21% of the total dietary fiber requirement of the body, which in turn can help you feel fuller and less prone to consuming more carbs. The fiber is also good for intestinal health and removing excess fat from the digestive tract lining.
- High Protein content: Peanut butter is an excellent source of plant protein that improves metabolism. Improved metabolism means that you feel more energetic and active and can perform physical activities more efficiently. This, in turn, helps in reducing the accumulated, unused fat in the body.
How to Consume Peanut Butter?
More research is ongoing to find answers on how peanut butter helps you lose weight. The research to date has proven the beneficial aspects of consuming peanut butter on a regular basis. While people have divided opinions regarding the health benefits, one thing that makes peanut butter popular is that it is comfort food with a unique taste.
Some of how one can consume peanut butter are:
- Two tablespoons spread evenly on a slice of white bread with tomatoes
- A half spoonful with oatmeal or porridge
- Peanut butter soup with lots of onions and green vegetables
- Adding a spoonful of peanut butter to shake or smoothie before a workout
- Peanut butter and honey spread for a lunchtime snack
Other Health Benefits
The benefits of peanut butter are not limited to weight loss alone. There are certain other health benefits, too, owing to the high macro and micro-nutrient content in a single serving of peanut butter. Some of these are:
- Improved heart health due to the presence of linoleic acid
- Antioxidants rich for preventing cancer and heart diseases
- Improved metabolism and muscle growth
- Rich in dietary fiber, which is beneficial for digestive tract health
- Helps in regulating blood sugar for people with diabetes.
Conclusion
Peanut butter is healthy comfort food and solves weight control dietary requirements for a large number of people. It would help if you took care to consume as much natural peanut butter as possible, and added sugars, salts, or taste enhancers can cause more harm than good. Peanut butter should ideally be stored in a refrigerator for long usage and consumed within a few months after being bought.
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Sources:
- https://www.webmd.com/diet/peanut-butter-good-for-you#:~:text=The%20healthy%20fats%20in%20peanut,part%20of%20a%20healthy%20diet
- https://www.webmd.com/diet/peanut-butter-good-for-you#1
- https://www.verywellfit.com/how-eating-peanut-butter-can-help-you-lose-weight-3495815
- https://fdc.nal.usda.gov/fdc-app.html#/?query=peanut%20butter
- https://www.webmd.com/food-recipes/features/dont-ditch-these-fattening-foods-when-youre-on-a-diet
