Peanut butter is in everyone favorites. None can resist the temptation of smooth n creamy layer of perfectly roasted peanuts with slight hint of sweetness and richness of fresh peanuts. The nutrition packed punch provided by peanuts is hard to compare with anything else. Nutrients it provided can boost a heart health and blood sugar levels of an healthy individual.
Long before the days when modern supplements were a thing the peanut butter was in every athletes diet chart, irrespective of where the athlete was aiming to shed or bulk up. This special characteristic of Peanut Butter earned itself a special place in every athletes heart and the same continues to this day.
Does that mean peanut butter’s health benefits are outdated now and its just a source of satisfy you peanut craving? Of course, Not!! However, as science has shown peanut butter is high in calories and fat content, so one should enjoy it in moderation.
Health benefits
Pairing the peanut butter with active lifestyle and regular exercise routine can definitely do miracles. It can help you the achieve your dream body figure without ever varying of side-effects commonly associated with supplementing over dosage.
1. Healthier Heart
Peanut butter is rich in multiple nutrients which are now scientifically proven to improve heart health.
Would you believe if we told that peanut butter’s ratio of unsaturated fats (PUFAs and MUFAs) to saturated fats is similar to “The Gold Standard of Healthy Oil” aka Olive oil?
A study from 2015 suggested that including nut/peanuts in your daily intake can reduce the mortality risk from heart related diseases.
As peanut butter is high in calories, it’s important that one should limit their intake if they are not very active or exercise regularly. Overeating will also increase fat and sodium intake, which does not benefit the heart.
2. Promotes Weight loss
Peanut butters can also promote healthy weight loss as peanut butters are heavier and calorie rich they will improve the satiety i.e. the feeling of having a full stomach, all thanks to its higher protein, fat and fiber contents.
3. Delicious Mass Gainer
The first step towards achieving the dream body figure for any bodybuilder is to bulk up and then work on the body to chisel down towards those big muscle.
To bulk up the body size it is required to consume at least 2400-3000 calories a day with ample amount of exercise. This calorific intake is difficult to satisfy especially true for vegan and vegetarians who have limited number of high-calorie options.
With very high calorific value of peanut butter that daily calorie requirement can be easily meet in a tastier and healthier fashion.
4. Healthier Blood Sugar Levels
The low carbohydrate content of peanut butter means it causes no significant impact on one’s blood glucose levels, making it an ideal diet option for people with diabetes. Do keep an eye on the label of your favorite peanut butter brand to check if it has added sugar content as sugar can boost the blood sugar levels.
Peanut butter is also a very good source of magnesium, which is an essential nutrient for people with diabetes as continuous intervals of high sugar levels can reduce magnesium levels in the body which are linked to prediabetes and type 2 diabetes.
What are contents of Peanut Butter?
Peanut butter provides an ample amount of protein, alongside with essential nutrients. Peanut butter is a good source of:
- Vitamin E
- Niacin (B3)
- Manganese
- Vitamin B6
- Magnesium
- Phosphorus
- Zinc
Having these many nutrient is having a double edged sword on one hand it can offer you lot of health benefits and overeating the same can also give rise to health problems.
Peanut butter is also high in calories, saturated fats, and sodium.
Nutrition Chart
The table below provides a detailed nutritional profile of 2 tbsp of smooth peanut butter:
| Calories | 188 |
| Protein | 7.02 g |
| Saturated fats | 3.05 g |
| Monounsaturated fats | 6.63 g |
| Polyunsaturated fats | 3.63 g |
| Carbohydrates | 7.67 g |
| Fiber | 1.80 g |
| Sugars | 2.08 g |
| Calcium | 17 mg |
| Iron | 0.69 mg |
| Magnesium | 57 mg |
| Phosphorus | 107 mg |
| Potassium | 189 mg |
| Sodium | 152 mg |
| Zinc | 0.85 mg |
| Niacin | 4.21 mg |
| Vitamin B-6 | 0.18 mg |
| Vitamin E | 1.90 mg |
Which peanut butter is best?
Ingredients and labels of peanut butter jars must be carefully read before choosing the best. As seen in past, many well known manufacturers have cheated their consumers with mislabeling and false marketing practices.
We would like to suggest our METTLE PEANUT BUTTER if you are struggling to find a trustworthy brand. If you choose mettle then “IF ITS ON THE LABEL, ITS IN THE BOTTLE”, we have always kept this promise our flawless track record is proof of the same.
Read our another blog to know HOW TO PROPERLY STORE PEANUT BUTTER
