The Benefits of Peanut Butter

Peanut butter can be a healthy option when it’s enjoyed as part of a balanced diet. It is rich in several nutrients, which may help protect the heart and manage blood sugar. However, eating too much peanut butter can increase a person’s daily intake of saturated fat, sodium, and calories so should be consumed in moderation.

Also, people who have a peanut allergy should avoid peanut butter as it could trigger a potentially deadly reaction.

Health Benefits of Peanut Butter

Apart from its great taste, peanut butter has vital nutrients that are essential for the body. The health benefits of this peanut butter include:

Can be a Rich Source of Protein

Peanut butter (100 grams) may contain a high amount of protein (25 – 30 grams). Proteins that we eat are broken down into amino acids, which are then used in our cells for repairing and building the body.

May Lower Cholesterol Levels

A 2016 research paper published in the Journal of Food Science and Technology has revealed that peanuts can be an excellent source of compounds that stop the absorption of cholesterol from the diet.

The fat in peanut butter contains both polyunsaturated fats and monounsaturated fats, so as these fats are not saturated, they can be eaten without putting the heart at any risk. The unsaturated fats in peanut butter can help to lower bad cholesterol levels and may promote the circulation of good cholesterol.

May Prevent Type 2 Diabetes

Consuming peanut butter can also be beneficial in reducing the risk of type 2 diabetes, because the unsaturated fats in peanut butter have been noted to improve insulin sensitivity, and research into peanut butter consumption and diabetes showed that a higher intake of peanut butter and other nuts can lower the risk of type 2 diabetes.

Can be a Good Source of Vitamins

Peanut butter contains many vitamins that are can be good for the body to function properly. These include vitamins A, C and E.

Antioxidant Properties

Peanut butter contains antioxidant properties due to the presence of folate, niacin, pantothenic acid, pyridoxine, riboflavin, and thiamin, which that may help slow or prevent damage to cells, caused by ‘free radicals’ produced by our bodies and which are linked to the growth of cancer cells.

May Regulate Blood Sugar Levels

Peanut butter is a good source of magnesium which plays an important role in muscle, bone, and immunity development in the body and can also help in regulating blood sugar levels and blood pressure.

Rich in Dietary Fibre

Dietary fibre is one of the most important parts of our diet, since a lack of dietary fibre can lead to several health problems and diseases such as cancer and heart disease. Peanut butter is high in dietary fibre.

Word of Caution: Severe peanut allergies are one of the major risks associated with peanut butter. If untreated, the anaphylactic shock can be fatal. Peanut butter must be avoided by anyone with a known nut allergy.


12 Apr, 2021

2 thoughts on “The Benefits of Peanut Butter

  1. It’s always good to read that a food I enjoy is also healthy, especially as I love peanut butter.

    When I worked in the city centre, I used to get a sandwich from a nearby cafe and I invented the PBJB sandwich – peanut butter, jam and banana – which they put on their favourites menu board. I happened to pass the shop many years later and saw it was still there!

    A much healthier snack nowadays is peanut butter on celery with dried fruit stuck in the peanut butter – also know as ‘ants on a log’ courtesy of my daughter.

    1. Thanks. I love your story. I also like peanut butter, but it is fattening. I prefer smooth to crunchy.

      But I am not sure how many of us really understand the benefits of peanut butter. Our first thought is that it’s fattening.

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