Peanut butter: Surprising health benefits beyond the fat
Peanut butter, especially when made from pure peanuts, is a true treasure trove of nutrients. Although it has been unjustly criticized over the years due to its fat content, the latest research shows that regular consumption of this product can bring many health benefits.
Peanut butter is a true star of healthy cuisine—not only delicious but also full of nutrients that support heart health and weight management. When consumed in moderation, it can be a valuable addition to your daily diet, helping maintain a healthy weight and reducing the risk of cardiovascular diseases. Are you aware of why you should include two tablespoons of this creamy delight in your diet every day?
Peanut butter – natural support for a healthy heart
Peanut butter, most commonly made from peanuts, is a true treasure trove of nutrients. It contains monounsaturated fatty acids, fibre, magnesium, potassium, and vitamin E, also known as the "youth vitamin". These ingredients make this product beneficial for the heart and circulatory system.
Research conducted by Fraser and colleagues in the 1990s showed that regular consumption of peanuts and peanut butter is associated with a reduced risk of heart disease-related deaths. The key factor is healthy monounsaturated fats and the presence of resveratrol—a strong antioxidant found in peanut butter made with peanut skins. Resveratrol helps combat atherosclerosis, reduces inflammation, and protects blood vessels.
Moreover, the phytosterols contained in peanut butter help lower "bad" LDL cholesterol levels. By blocking its absorption from food, they reduce the risk of developing cardiovascular diseases such as hypertension or coronary artery disease.
Peanut butter and weight loss – why is it worth reaching for?
Contrary to popular belief, peanut butter, when consumed in reasonable amounts, does not contribute to weight gain. Quite the opposite—it can support the weight loss process. How is that possible?
Regularly consuming peanut butter helps control appetite. The fibre and plant protein it contains make you feel full longer, which helps limit snacking between meals. A 2008 study showed that people who consumed peanut butter or peanuts as snacks were less likely to eat unhealthy food and found it easier to maintain their weight.
Peanut butter also helps stabilize blood sugar levels, which is particularly important for individuals struggling with insulin resistance. This helps avoid sudden hunger pangs and the so-called yo-yo effect, which often occurs after restrictive diets.
Are the fats in peanut butter healthy?
Peanut butter contains a relatively high amount of fat—that's a fact. However, it's worth looking more closely at its composition. As much as 80% of the fats in this product are healthy monounsaturated fats, which positively affect the body. In terms of the ratio of unsaturated to saturated fats, peanut butter ranks just behind olive oil.
However, it's important to remember that peanut butter is a high-calorie product. A tablespoon contains about 116 kcal, so it's worth controlling portions. The recommended daily amount is two tablespoons, which is about 40 grams. This amount will provide the body with valuable nutrients without overloading the diet with excess calories.
How to choose healthy peanut butter?
Not all peanut butter available in stores is equally beneficial. When choosing this product, it's important to pay attention to the ingredients—the best peanut butter contains 100% peanuts. Avoid products with added sugar, salt, and hydrogenated oils that can reduce its nutritional value.
If you want to be sure of the quality, you can make peanut butter yourself. Simply blend roasted peanuts into a smooth paste. If you like a stronger flavour, you can add a pinch of salt or a little honey.
Peanut butter – a daily portion of health
Eating two tablespoons of peanut butter daily can bring many health benefits:
- It supports heart health with its monounsaturated fats, fibre, and resveratrol content.
- Helps control weight by providing a feeling of fullness for longer.
- Stabilizes blood sugar levels, protecting against sudden hunger attacks.
- Provides plant-based protein, aiding muscle recovery.
Don't give up this valuable product because of its fat content—instead, incorporate it into your diet in the right amounts and enjoy its unique taste and health benefits.
Peanut butter is more than a delicious snack. It's a nutritious option that supports heart health, helps maintain a healthy weight, and provides energy for the entire day. Choose natural peanut butters and remember moderate portions—just two tablespoons a day are enough to notice positive changes in your health and well-being. Try it, and you'll find that peanut butter is the perfect companion for a healthy lifestyle!
