But First, What Is Peanut Butter?
Whether you’ve been putting it on your PB&J’s since you were a child, an avid peanut butter burger fan, or even just a spoon (or finger) dipper into the jar, we all know what peanut butter is. But should we be consuming it as much as we are?
The controversy behind the PB
Your beloved PB is one of the most controversial topics inside of the health and dieting world. The haters talk about its high-fat content, low nutrient profile, and all the added sugars, oils, and artificial ingredients in most large brands.
The addicts (including myself) excite peanut butter with the high majority of the fats being unsaturated, an excellent source of plant-based protein, and low carb profile with a right amount of Fiber. This isn’t even to mention the delicious creamy, salty, and sweet PB flavor!
So naturally, I’m a PB-lover and all in. But I’m not just in because of the taste, but also peanut butter can be an extremely healthy snack and supplement to most meals and desserts for a host of reasons. So using pure nutrition and facts, I’m going to prove to you how healthy peanut butter can be and why you should be eating more of it!
Kind of Peanut Butter Matters Though!
I can’t proceed without mentioning this fact.
The kind of peanut butter and brand you are consuming spoonfuls of is what matters most. I’ve gone in-depth in a guest blog for plattershare on which brands to buy but here’s a quick summary.
The best peanut butter to eat usually only have 1-2 ingredients, peanuts, and salt. And there are a select few that have a bit more that add all-natural ingredients that enhance the nutrient profile such as my PB, Pintful, and Yumbutter.
Just eating a natural and minimally processed peanut butter is going to have loads of health benefits compared to all the big brands such as Skippy, Jif, Peter Pan, and more than all have added sugars, oils, preservatives, and artificial ingredients that do your body no good.
5 Reasons To Eat Natural Peanut Butter:
1. High In Protein
Peanut butter natural is 25-30% protein by weight. Protein, as you know, is the primary macro-nutrient that helps your body recover and repair. And it’s vital to your overall health to be getting enough protein each day. This is the main reason fitness enthusiasts, and vegans alike love peanut butter.
Higher protein being healthy is also the main reason why I created Pintful as it has 50% more protein than standard peanut butter but is still all-natural and plant-based, unlike others. You can read more why it’s the healthiest peanut butter here.
The high protein content of natural peanut butter’s and especially Pintful’s creamy peanut butter compared to your standard Jif or Skippy makes it great for muscle growth, bone health, and overall satiety which can aid in fat loss.
2. Lowers Cholesterol and Prevents Diabetes
Yes, peanut butter has a higher fat content than most foods. But when looking at the nutrition label, you can see that the majority come from polyunsaturated and monounsaturated fats.
These fats are similar to those in avocado’s or olive oil and help regulate out low-density lipoprotein (bad cholesterol) and circulate high-density lipoprotein (good cholesterol).
On top of that, these unsaturated fats coupled with no added sugar have been proved to improve insulin sensitivity. Which long story short, better insulin sensitivity lowers the risk of type-2 diabetes.
3. Antioxidant Powerhouse
Not many individuals know how rich pure peanut butter is in antioxidants. PB has a high presence of folate, niacin, pantothenic acid, pyridoxine, riboflavin, and thiamin which gives it it’s antioxidant properties.
These show up mostly in the form of resveratrol which is an antioxidant that’s been found to help control certain cancers, heart disease, Alzheimer’s, infections, and nerve disease.
4. Rich In Dietary Fiber
Peanuts are exceptionally rich in dietary fiber. Just one cup of peanut butter has roughly 20 grams of fiber.
Not only can lack of dietary fiber lead to health problems such as diabetes, high cholesterol, and constipation but it’s crazy good for your gut microbiome. High-fiber diets allow the little bacteria that affect almost all aspects of your health to work at optimal levels.
And let’s be honest, who doesn’t love a lovely easy time on the toilet??
5. High in Potassium and Magnesium
Peanut butter respectfully contains 70mg and 170mg of potassium and magnesium. But what does that mean?
Potassium plays an important role acting as an electrolyte and fluid-balancing element inside your body. This, in turn, puts no pressure on your blood or cardiovascular system, unlike salt which makes it extremely heart friendly.
Magnesium, on the other hand, plays a substantial part in muscle, bone, and immune system development in your body. It also helps regulate blood sugar levels and can lower blood pressure.
These points are by no means an exhaustive list of the health benefits of natural peanut butter. But are some excellent starting points and the main reason (besides absolutely loving the flavor!) I incorporate peanut butter into my diet every single day.
If you still don’t believe me…
This was my transformation in a three year period. And I can guarantee you that I didn’t go a day without my favorite food. I’ve always told everyone that I’ve met and trained with that there’s one food I will never give up on a diet. And I’ll stand by that til the day I die.
5 Main Health Benefits of Your Beloved PB
So if anyone is telling you that you need to give up peanut butter to get the body you want, you know they are lying. And show them that peanut butter is an incredibly healthy snack for these five main reasons:
- High in Protein
- Lowers Cholesterol and Lowers Risk of Diabetes
- Loads of Antioxidants
- Rich in Dietary Fiber
- High in Potassium and Magnesium
Like I said, this is by no means an exhaustive list but an excellent high-level overview of why you should be incorporating peanut butter or other nut butters into your diet.
For more in-depth information you can check out some of my research materials that went into this blog post:
Thank you so much for reading and have a peanut butter-tastic day,