November is National Peanut Butter Month

Smooth or crunchy, savory or sweet, there is no doubt that peanut butter is a very versatile and beloved spread. Peanut butter is a pantry staple, and is found in the homes of about 94% of Americans. It is a firm favorite among children and adults alike, in foods such as peanut butter sandwiches, smoothies, ice cream, or spread on carrots or celery. Americans eat three pounds of peanut butter per person per year, enough to cover the floor of the Grand Canyon. Peanut butter is a favorite for many people, and peanut butter is packed with nutrition; 25 percent of a peanut is protein and peanuts are rich in niacin, folate, and dietary fiber. In addition, peanut butter contains resveratrol, renowned for its anti-cancer properties.

Peanut butter is comprised of about 25% protein, making it an excellent plant-based protein source. Pure peanut butter contains only 20% carbs, making it suitable for a low-carb diet. It also causes a very 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. Of course, peanut butter is also filled with healthy fats as nuts are top 5 cleanest sources of plant-based fats. 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. It is also important to be mindful of what is in your peanut butter. 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.