Peanut Butter Health Benefits
By Fred Herman
1/ Learn about peanut butter
Peanut butter is a tub of nutrient-rich margarine made from peanuts, sugar with a little oil and processed by grinding or pureeing.
Peanut butter is a popular food in North America, the Netherlands, the UK, and parts of Asia. The beginning of processing peanut butter was in the Americas by the Aztecs.
Peanut butter helps promote the growth of the body, when the body needs to provide foods rich in nutrients and peanut butter is definitely one of them. Peanut butter provides lasting energy with about 90 calories per 2 scoops.
The protein, fiber and healthy fats found in peanut butter can give the body an energy boost to start the day or it can also keep blood sugar levels steady, preventing future fluctuations.
2/ Health benefits of peanut butter
Of course, in addition to the great taste you already know, peanut butter also provides essential vital nutrients needed by the body. The health benefits of peanut butter include:
Rich source of protein: Peanut butter (100 grams) contains a large amount of protein (25–30 grams). The protein that we eat is broken down into amino acids which are then used in each cell to repair and build the body. The cell divides using proteins as its basic building material.
Lowers cholesterol levels: The amount of fat in peanut butter is almost the same as in olive oil. Peanut butter contains both polyunsaturated and monounsaturated fats. Since these fats are unsaturated, they are good to consume without any risk to the heart. The unsaturated fats in peanut butter help reduce the level of bad cholesterol (low-density lipoprotein) and promote the circulation of good cholesterol (high-density lipoprotein).
Reducing the risk of type II diabetes: If you regularly eat peanut butter, it is also very beneficial in reducing the risk of type II diabetes. Peanuts not only contain protein and fat but are also unsaturated. Unsaturated fats have been documented to improve insulin sensitivity. There have been many studies on peanut butter consumption and diabetes that show us that eating more peanut butter and other nuts reduces your risk of type II diabetes.
Help lose weight:
If you have a healthy diet that includes a mixture of fiber and protein is necessary to fill your stomach and reduce hunger at the end of the day. Then peanut butter can give you both of these nutrients. This peanut butter truly is a nutritionally top-notch combination of plant-based protein, fiber, and monounsaturated fats, all with the same purpose of being able to help you lose weight.
But you also need to know, do not eat too much peanut butter. The safe level is one teaspoon (about 100 calories) with vegetables. Or you can also eat about 2 teaspoons of peanut butter with your main meal.
Peanut butter is a natural immune booster:
Peanut butter is packed with essential vitamins and minerals like the B vitamin niacin, which can help with metabolism, along with magnesium and potassium to help support muscle function and regulate blood pressure.
In addition, peanut butter also has selenium and zinc that can help you boost your immune system. Zinc is essential for the normal functioning of cells, and a lack of selenium increases the risk of several cancers, including breast and lung cancer.
3/ Reducing the risk of chronic diseases
One study found that eating 2 tablespoons of peanut butter about 5 times a week can reduce your risk of diabetes by about 30%, according to the Times-News Network.
Peanut butter also has a lot of benefits for your health. The rich source of fiber and protein in peanut butter will help you feel full longer, so you will eat less.
Peanut butter contains a lot of nutrients needed by the body, just one serving of peanut butter will give you about 3 mg of antioxidant vitamin E, 49 mg of bone-strengthening magnesium, 208 mg of potassium, and 0,17 mg of immune-boosting vitamin B6. Many studies have also shown that eating peanut butter can help reduce the risk of heart disease, diabetes, and many other chronic diseases.
Sources of nutrients found in peanut butter help with polyphenolic antioxidants, and reduce the risk of stomach cancer by reducing the formation of the carcinogen nitrosamine.
Peanuts are also rich in resveratrol, an antioxidant that has been shown to prevent cancer, heart disease, neurodegeneration, Alzheimer's disease (a form of dementia), and fungal infections or viruses.
4/ Peanut butter can go well with many dishes
Everyone knows peanut butter is a versatile food, so it can be used in bread or added to juices and soups for extra flavor, as well as snacks. like fruit, crackers, etc. Peanut butter is a delicious alternative to healthier, more nutritious cooking oils like canola oil.
Serve with snacks:
You quickly have a nutritious snack for your family because you just need to add peanut butter to dishes such as salad, toast, or Pizza, and you have more delicious and nutritious dishes right away. In addition, it is also a way to support calorie increase to help you gain weight quickly, suitable for those who need to gain weight quickly.
Peanut butter noodles:
If you eat some foods with peanut butter, you will get many nutrients that are beneficial to the body. Or simpler: Spaghetti dipped in boiling water until cooked, drained, then fried onions until fragrant and then mixed with peanut butter. You've got a very tasty and nutritious dish.
Chocolate peanut butter candy:
It should be noted that they are high in dry calories and are suitable for people who want to lose weight. The way to prepare is also very simple as, you use peanut butter mixed with bananas add a little salt, press firmly into a square baking tray. Lightly bake until butter is slightly firmed. And pour another layer of liquid chocolate on top. Store in the refrigerator for the chocolate to harden. Before use, cut into small pieces.
Peanut butter yogurt:
You use peanut butter, yogurt, vanilla powder, and a little honey and then put in a shaker. You can add more honey if you like it cold with ice. That's it. A peanut butter shake smoothie gives you enough calcium for the day. This drink is also used as a dessert.