Peanut butter contains a high amount of calories per serving. Avoid all peanut products if you have a peanut allergy. Some people have peanut allergies, which can be fatal in some cases. Some possible health risks of peanut butter include: Peanut butter can be a great addition to your diet if you limit your portions to the recommended amount. For the best health benefits from peanut butter, look for all-natural products without these added ingredients. While the healthy fats in peanut butter are nutritious, you should consume them in moderation to avoid unwanted weight gain or potential health problems.Ĭommercial peanut butter brands often have added sugars, oils, and fats. Peanut butter is rich in a variety of nutrients - but it’s also rich in calories and fat. While weight loss and management depend on a healthy diet and lifestyle, the research suggests that peanuts can assist with these goals. These fats are associated with a lower risk of weight gain and obesity when consumed as part of a healthy diet.įoods high in healthy fats, proteins, and fiber - like peanut butter - also take longer for our bodies to digest, which can keep us feel fuller for longer and reduce the risk of overeating. The healthy fats in peanut butter are called monounsaturated and polyunsaturated fatty acids. It also contains resveratrol, an antioxidant that’s been shown to have anti-cancer effects and may lower the risk of obesity, heart disease, and cognitive decline. One of peanut butter’s most powerful antioxidants is coumaric acid - and research found that its activity is boosted by 22% if you roast peanuts before whipping them into a butter. These compounds act to prevent and repair cell damage in your body, and this effect can reduce your risk of chronic diseases like cancer. Peanuts are a great source of antioxidants like manganese, vitamin E, and B vitamins. Research shows that peanut butter’s omega-6 content may have this same effect as well. Oleic acid also been shown to reduce the body’s insulin resistance, a condition that raises your blood sugar and leads to diabetes. In addition, peanuts are a natural source of arginine, an amino acid that may prevent heart and vascular disease by promoting good blood vessel function.
This fatty acid lowers bad ( LDL) cholesterol and increases protective ( HDL) cholesterol. Managing these levels in your body can lower the risk of heart disease. When substituted for other fats in your diet, oleic acid is shown to help maintain good cholesterol, blood sugar, and blood pressure. One of the main fats in peanut butter is oleic acid. Moderate your intake to avoid unwanted weight gain or health problems caused by excessive fat intake.Īs long as you exercise portion control, research suggests peanut butter offers the following health benefits: However, peanuts are high in calories and, while they contain “ good fats,” too much can be a bad thing. One study showed that eating peanuts every day can decrease the overall risk of death by up to 21% – and reduces the occurrence of heart disease by 38%. Peanut butter is a concentrated source of nutrition that may offer potential health benefits. Potential Health Benefits of Peanut Butter Some research suggests that getting enough copper in your diet may reduce your risk for osteoporosis and heart disease. Peanut butter is also a good source of copper, a mineral that helps maintain our bone health, immune function, and blood vessels. Nutrition InformationĪ quarter-cup of peanuts (the approximate amount in a 2 tablespoon serving of peanut butter) contains: You can also make peanut butter at home by blending peanuts in a food processor until you reach your desired texture. Look for a product that contains no additives other than a little salt. Natural peanut butter is available at health food stores and specialty grocers, and can be easily found online. Many brands today add ingredients like sugar, vegetable oil, and trans fats that can reduce its nutritional value. However, it’s important to check the label when buying peanut butter. The final product contains a range of nutrients that may offer health-boosting benefits. It’s made of ground peanuts - often roasted first - blended into a thick paste. Peanut butter is a protein-packed spread popular around the world.
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