The Amazing Benefits of Peanut Butter
Rich in protein, peanut butter is an ally of the slimming diet
Edited and resized image by Olia Nayda is available on Unsplash
Peanut butter, also called peanut butter or peanut butter, is a preparation made only from cooked or roasted and ground peanuts. It can be made at home, but it's easily found in grocery stores, bulk stores, and fitness accessory stores because it's high in protein.
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The taste is delicious, the texture is just incredible and the way it sticks to the roof of your mouth before melting is wonderful. But unfortunately, not everyone can enjoy peanut butter. Some people are allergic to peanuts and, for a small percentage of the population, it can literally kill (see study about it here: 1). But is peanut butter healthy for the remaining 99%? Understand:
Benefits of Peanut Butter
As a practically unprocessed food, peanut butter is considered healthy. However, you must be aware of brands that eventually add sugar, vegetable oils and even trans fat.
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It's a good source of protein
Peanut butter is a great source of energy. A 100 gram serving of peanut butter contains:- Carbohydrates: 20 grams of carbohydrates (13% calories), six of which are fiber;
- Protein: 25 grams of protein (15% calories), which is quite compared to most other plant foods;
- Fat: 50 grams of fat, totaling about 72% calories.
Although peanut butter is quite high in protein, it is low in essential methionine-like amino acids. Peanuts belong to the legume family, which also includes beans, peas and lentils. Legume protein contains little methionine and cysteine. For those who rely on peanut butter or beans as their primary source of protein, methionine insufficiency is a real risk. In Brazil, a good way to ingest all the essential amino acids is to eat rice and beans. To learn more about this topic, take a look at the articles: "What are amino acids and what they are for".
On the other hand, low methionine intake is also associated with some health benefits. Studies have shown that low methionine intake can prolong the life of rats and mice, but it is unclear whether this is also true for humans (see the studies on this here: 2, 3).
Low Carbohydrate Content
Pure peanut butter contains only 20% carbohydrates and also causes a very low increase in blood sugar levels, making it a perfect choice for people with type 2 diabetes (see study on this: 4).
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An observational study showed that women who ate peanut butter five times a week or more had a 21% lower risk of developing type 2 diabetes. These benefits were partially attributed to oleic acid, one of the main fats in peanuts. But also, it's possible that their antioxidants also play an important role in health (see studies about it here: 5, 6).
High content of healthy fats
Because peanut butter is high in fat, a 100-gram serving contains 588 calories. Despite the high caloric content, ingesting moderate amounts of pure peanut butter or whole peanut butter is perfectly adequate in a weight loss diet (see study about it here: 7).
Half the fat in peanut butter is made up of oleic acid, a healthy type of monounsaturated fat, also found in large amounts in olive oil.
Oleic acid has been associated with several health benefits, such as improved insulin sensitivity (see study about it here: 8). But peanut butter also contains linoleic acid, an essential omega-6 fatty acid that is abundant in most vegetable oils.
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Some studies suggest that a high intake of omega-6 fatty acids, relative to omega-3 fatty acids, may increase inflammation and the risk of chronic disease. However, not all scientists are convinced. Some studies also show that linoleic acid does not increase blood levels of inflammatory markers, casting doubt on this theory (see studies on this here: 8, 9).
It is rich in vitamins and minerals
Peanut butter is very nutritious. A 100 gram serving provides many vitamins and minerals:- Vitamin E: 45% of the RDI (Recommended Daily Intake)
- Vitamin B3 (niacin): 67% of the RDI
- Vitamin B6: 27% of the RDI
- Folate: 18% of the IDR
- Magnesium: 39% of the IDR
- Copper: 24% of the IDR
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It is also rich in biotin and contains decent amounts of vitamin B5, iron, potassium, zinc and selenium. However, keep in mind that these values are based on a 100 gram serving, which has a total of 588 calories. Peanut butter is not as nutritious compared to low-calorie plant foods like spinach or broccoli.
It is rich in antioxidants
Like most natural foods, peanut butter contains more than just vitamins and minerals. It also contains many other biologically active nutrients that can have some health benefits. It is quite rich in antioxidants, such as p-coumaric acid, which, in a study on rats, was shown to reduce arthritis.
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Peanut butter also contains resveratrol, a compound that is associated with a lower risk of heart disease and other chronic diseases (see studies on this here: 10, 11).
Disadvantage
Although peanut butter is very nutritious, it can also contain harmful substances. At the top of the list are so-called aflatoxins, which are highly carcinogenic.
Peanuts grow underground, where they tend to be colonized by a fungus called Aspergillus, which is a source of aflatoxins. Although humans are quite resistant to the short-term effects of aflatoxins, what happens in the long term is not entirely known.
Some studies in humans have linked aflatoxin exposure to liver cancer, stunted growth in children and mental retardation (see studies on this: 12, 13, 14, 15). But there is good news. According to one study, processing peanuts into peanut butter reduces aflatoxin levels by 89%.
