Science Explains 7 Reasons to Eat More Peanut Butter
Is there anything creamier and dreamier than peanut butter? It goes well on toast, in-between chocolate, or eating a heaping spoonful of this treat by itself. What would a PB and J be without the sticky, nut flavored goodness?
If you find yourself an enthusiast of all things nutty, then you will be happy to learn that peanut butter is perfect for you. Peanuts are legumes and not actually tree nuts. Regardless, their health benefits are undeniable.
The wonderful thing about this sticky spread is that it’s good for you. While it is significantly higher in calories than you would like, it’s got all kinds of good fats and protein that your body needs. Whether you’re watching your waist or trying a specialized diet like Keto, you’ll find that you can adapt this nutty delight into your meal plan.
Seven Great Reasons Why You Should Eat More Peanut Butter
If you need an excuse to eat more nut spreads, you can look to science and their finds to back your cravings. You can eat peanut butter and not feel any guilt as it’s a nutritious snack and makes a perfect addition to icings, cakes, pies, and even sauces for Asian inspired dishes.
Now keep in mind that when experts are talking about eating more PB, they refer to organic, non-processed varieties. Most of the stuff you get in stores is loaded with sugar and salt and not as good for you as the natural stuff. Without further ado, here are seven reasons why you should eat more peanut butter.
1. It’s a Great Source of Protein
Your body needs protein for every tissue and part in your system. Peanuts are a plant-based source that is one of many options for healthy eating. The content of PB is about 25 percent protein, which means it can keep you fuller for longer.
The vitamin and mineral content of this nut butter is astounding, and it’s a great source of dietary fiber too. To make sure you get all the essential amino acids your body needs, you should get various protein types. Vegetarians rely on a nutty spread to ensure they get the protein their body needs.
2. It Can Assist in Weight Loss
One of the biggest problems with dieting is that you feel hungry. Thankfully, peanut butter can help you feel fuller for longer, which is essential in eating less and losing weight. You must be careful and remember to eat this spread in moderation.
One teaspoon of organic peanut butter with no additives is about 90 calories. So if you choose to eat it by the spoonful, you can see how the calories can add up. While proper diet and exercise should be your go-to if you want to lose weight, it doesn’t hurt to add a bit of this nutty spread to the mix.
3. It’s Great for Those Who Have Diabetes
When your insulin levels are off-kilter in the body, you need plenty of fiber to help keep your sugar levels in check. Organic PB has lots of fiber, protein, and a fair amount of healthy fat. The good news is that it won’t spike your glucose levels, so if you have diabetes, it’s an excellent choice.
PB is full of oleic acid, a type of monounsaturated fat that is essential to your health. You need this healthy fat to lower your cholesterol levels. This acid is known to improve insulin sensitivity.
You can’t forget about the high levels of magnesium. This nut spread contains, as it’s an essential mineral for those with diabetes.
4. It’s Great for Cardiovascular Health
Would you be surprised to learn that PB is a good vitamin E source and can reduce your chances of heart disease? Some scientists compare PB to olive oil due to the balance of saturated and unsaturated fats it contains.
While all nuts and legumes are good for your heart health, have you seen the price of a bag of mixed nuts these days? It can be quite expensive to eat healthy things like cashew or almond butter. However, peanut butter is a very cost-effective option for your heart health that is delicious as nutritious.
5. It’s Rich in Antioxidants
A healthy diet is all about consuming whole, unprocessed foods. When you select an organic variety of PB made from only nuts, you’re getting more than the average helping of vitamins and minerals. Nature packed these nuts full of health benefits like antioxidants, which is essential to destroy free radicals that can cause cancer, heart disease and make you sick.
6. It’s Packed with Vitamins and Minerals
Eating whole, unprocessed foods allows you to keep all the tremendous nutritional benefits intact. If you were to eat 100 gram serving of PB, it contains the following supplements to your daily requirements:
- 45 Percent of vitamin E
- 67 Percent of vitamin B3
- 73 Percent of manganese
- 30 Percent magnesium
You should also note that this delicious spread also has significant copper, iron, folate, zinc, potassium, and selenium levels. Who needs a daily supplement when you can eat something as satisfying and nutritious as PB?
7. It Can Decrease the Risk of Breast Cancer
This year, the Center for Disease and Control estimated that there would be 276,480 new cases of invasive breast cancer. Additionally, there will be another 48,530 people that have the non-invasive variety. With more than 325,000 people affected, there must be a way to stop this deadly cancer progression.
BBD or benign breast disease is a common occurrence that causes lumpy tissue or nodules to form in the breast tissue. While BBD is not harmful initially, it commonly turns into malignancy. Experts say it’s the most significant cause of breast cancer around.
Parents should encourage their children to slather on the nut butter. It’s been shown to reduce the chances of developing BBD when consumed regularly before 30. If you have a family history of breast cancer, you should include PB in your family meal plans. Studies show it can reduce your chances of developing this cancer significantly.
Picking the Right Spread for You
You can’t argue with a scientist’s facts, but how do you pick the right nut butter for you? Walking through your grocery store gives you 100s of options for PB choices, and you may be confused about what’s best. To get all the health benefits from this famous spread, you need to make sure you’re reading the labels.
You want to buy a spread that is unprocessed or at least minimally handled. When they apply heat during the manufacturing process, it destroys valuable health benefits. One of the most significant ways to tell if you’re buying a natural spread is by the separation you see of oil and nuts.
It’s completely normal to see about a half-inch of oil at the top of the jar, which is a sign it’s not processed. Once you get it home and give it a quick stir, natural PB should be stored in the refrigerator. Not only will it last longer, but it won’t separate again.
Ways to Incorporate Healthier PB Into Your Diet
If you’re all out of ideas on how to use this healthy spread into your diet, then you need to think outside the box. Why not add a couple of scoops to a smoothie for breakfast? Try this amazing recipe:
- 1/3 Cup of oats
- Two medium frozen bananas
- 1-2 Tbsp. of PB
- Pinch of salt
- Add a bit of almond milk to the desired consistency
Blend well until all ingredients are thoroughly mixed. Garnish with some chopped nuts or even a low-fat whipped cream. You will get a protein punch and have a delicious and nutritious breakfast on the go.
If smoothies aren’t your thing, then why not add a couple of spoonfuls of PB to your piping hot oatmeal? There’s no need for maple syrup with tons of calories and sugar when you have natural options like these. Other options include putting the nutty spread with apples, bananas, or even onto rice cakes.
Final Thoughts on Enjoying Peanut Butter More Often
Keep in mind that PB can be high in calories, saturated fats, and sodium, which is why you must ensure you buy the best brand that has the least additives. Additionally, if you want to ensure you’re getting something healthy, you can make your own with a blender or food processor and some nuts.
How do you know if you’re overeating? Well, if you’re sitting down with a jar and a spoon for a snack, then chances are that you’re overdoing it. Remember, it’s not healthy if you eat the entire jar and go over your calorie count for the day.
Don’t worry if you have a nut allergy that prevents you from indulging in peanut butter as there are other nutty spreads with less risk. However, adding PB to your diet at least three times a week is proven to have a vast amount of benefits.