Yesterday was National Peanut Butter Day! Peanut butter is an American favorite, and on average each person eats 3 pounds of peanut butter per year.
A serving of peanut butter (2 tablespoons) has 8 grams of protein, making it an excellent plant-based protein source. Peanut butter is low in carbs and high in fiber, meaning that it causes low rise in blood sugar and is a perfect option for people with type 2 diabetes. It has been found to be beneficial to heart health, colon cancer, Alzheimer’s disease, gallstones, and diabetes. Peanut butter is rich in antioxidants, including p-coumarin and resveratrol. Lab studies have indicated that these compounds may reduce arthritis, and lower risk of heart disease.
Peanut butter is also a superfood! Peanuts are a great source of antioxidants like manganese, vitamin E, and B vitamins. These compounds act to prevent and repair cell damage in your body, and this effect can reduce your risk of chronic diseases like cancer.
A powerful antioxidant found in peanut butter is coumaric acid — and research found that its activity is boosted by 22% if you roast peanuts before whipping them into a butter. One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid is shown to help maintain good cholesterol, blood sugar, and blood pressure. Managing these levels in your body can lower the risk of heart disease. The high amounts of phosphorus and copper found in peanuts can support bone health and may help prevent osteoporosis.
Depending on how people use peanut butter in their diet, it can help them lose weight, or put on pounds during weight training or bodybuilding. However, peanut butter is high in calories and fat, so people should enjoy it in moderation. A standard portion of peanut butter is about two tablespoons, which has 207 calories, 9 grams of protein, 18 grams of fat, and 3 grams of fiber.
Be mindful of ingredients – often food producers add sugar and oil to peanut butter, which reduces nutritional benefits to the point where it may no longer be considered a health food. Instead, look for peanut butter that is just plain pure roasted peanuts that have been ground into a paste, organic is even better.
At Private Home Health Care, we love peanut butter! Happy National Peanut Butter Day!