Oh the joy that is peanut butter. Americans and Canadians alike have been enjoying peanut butter for the last 130+ years, since Marcellus Gilmore Edson patented it in 1884. It’s easy to understand why it has been an essential part of North American homes, since peanut butter is delicious and nutritious. And, doesn’t it seem to go with everything! Below, learn the splendid benefits of peanut butter.
The Good, the Bad, and the Ugly Facts about Peanut Butter
The good news is that peanut butter is high in monounsaturated fats, which are good for you. It’s also rich in nutrients. Many say it is excellent for weight loss, so let’s investigate exactly how it promotes a flat belly, and while were at it, what else it does for your health.
Eating nuts each day lowers the total death risk because of the health promoting and protective nutrients they contain. Nuts are rich in antioxidants, mono- and polyunsaturated fats. Moreover, nuts contain potassium, which is good to keep blood pressure healthy. Additionally, they are rich in fiber.
Both monounsaturated and polyunsaturated fatty acids reduce the risk of heart disease, metabolic syndrome, and type II diabetes. Furthermore, these fats help the body to absorb vitamins E and K, which protect against toxins, cataracts, Alzheimer’s disease, and bone health, among others.
Enjoy that energy boost you get from the healthy fats, fiber, and protein while maintaining blood sugar levels.
Eating peanut butter, thanks to its monounsaturated fats, along with its protein, keep you full, longer. That means you’ll eat less. However, it is important to eat it in moderation, otherwise you’ll risk gaining weight.
More Benefits of Peanut Butter
Peanut butter may also reduce the risk of developing the chronic illness, diabetes by up to 30%, according to the Journal of American Medical Association. All it takes is just 1 ounce of peanut butter, which is the equivalent of about 2 tablespoons, at a minimum of five days out of the week.
Peanuts contain more protein compared to any other nuts, so they can really help with any weight loss program. And, because they keep you fuller, you’ll consume less calories throughout the day. Not all calories are equal, so don’t forget that. 200 cal of pretzels are not the same as 200 cal of peanut butter. In fact, the peanuts will increase the metabolic rate by 11% when eating 500 cal of Peanuts each day over the course of 19 weeks, according to the International Journal of Obesity and Related Metabolic Disorders.
Stronger Muscles and Healthier Nerves Come with Peanut Butter
Peanut butter is rich in magnesium, providing 12% of the recommended daily allowance in just one serving. So, it helps regulate body temperature, detoxifies, produces energy, forms strong bones and teeth, and helps to maintain a healthy nervous system.
The fact that peanuts and PB are both rich in omega 6 fats means they stimulate inflammatory mediators. However, they don’t have omega-3 fats to counteract inflammation. Therefore, if you are consuming lots of PB and peanuts on a regular basis, ensure your diet includes lots of omega-3 rich foods.
Those monounsaturated fats previously discussed and that exist in PB and peanuts, as well as other nuts help with brain health and function as their anti-inflammatory properties reduce stress.
Consuming peanut butter during a woman’s pregnancy may reduce the risk of the child having a peanut allergy, of course, if the woman is not allergic to peanuts herself. Statistics have proven this!
In addition to all the benefits that come with peanuts and PB, there is also one added benefit with regards to weight loss. A compound known as Genistein is found in peanuts, which helps reduce the body’s ability to store fat.
Peanut Butter’s Ugly Facts
The ugly truth about peanut butter is that you can easily gain weight if you eat it the wrong way. For example, if you’re enjoying it with crackers, chocolate, jelly, or white bread, it will have adverse effects.
Avoid reduced-fat peanut butter. These products contain much more sugar to provide flavor lost when fat is removed. Also avoid those products that contain hydrogenated oils, which are trans fats and will accumulate as inches around your waist.
Remember, each tablespoon of peanut butter has hundred calories! The fact that peanut butter contains sugar in combination with its natural fats, can dramatically increase fat storage in the body.
In addition to that, peanut products are susceptible to mold and fungus invasions. Particularly, the fungus called aflatoxin can cause numerous problems, including developmental delays in children, and may also increase the risk of developing liver cancer. There are other excellent nut butters to choose from.
Source: MSN Health & Fitness