Top 6 Health Benefits of Peanut Butter

People are actively looking for ways to improve their health, especially after the COVID-19 pandemic. Healthier food choices are becoming a new norm.

We often talk about fruits and veggies but tend to ignore the health benefits of condiments. One such fantastic ingredient is butter and not just any – peanut butter.

It is one of the best protein sources ^[1] and can be used directly as butter for healthier food alternatives. As the name suggests, it is made of peanuts and was created in the 1890s as a protein substitute for people with bad teeth.

Also read – Top protein-rich foods for Indians

Peanuts are generally known for their health benefits, and there is no doubt that its butter will also offer them.

How is Peanut Butter Made?

Peanuts and butter combine to make peanut butter. It may not be as simple as it looks and sounds. Roasted peanuts are used to make this nutritious butter.

These roasted peanuts are blended into a thick paste known as everyone’s favourite – peanut butter.

Nutritional Profile of Peanut Butter

With 32 grams of this fantastic butter, you can get the below-mentioned nutrients ^[2].

Health Benefits of Peanut Butter

This delicious butter will not just satisfy your hunger pangs but will also offer you many health benefits. Let’s find them out.

#1. Digestive Health

Digestion is essential for complete and holistic health, and fibre plays a vital role in supporting digestive health.

Peanut butter is a good fibre source (refer to the table) that may help maintain bowel health ^[3]. You can always check the fibre content present in this butter on My Meal Plan by Aashirvaad.

Additionally, you can take a quick 2-minute Digestive Quotient Test to determine your digestive health.

#2. Skin and Hair Health

It is a great source of minerals and vitamins, making it excellent for your hair and skin health. It has many antioxidants that may nurture your skin and may keep your hair healthy.

Vitamin E present in them may keep your skin hydrated and nourished. This vitamin is excellent for hair and skin health and may protect against cell damage caused due to environmental factors.

In addition, peanuts have anti-inflammatory qualities and are a rich source of vitamin B. This may help reduce irritation and redness due to sun or harsh weather.

Peanuts are also filled with biotin that may keep your hair shiny ^{[4] [5]}.

#3. Good for Bone Health

This butter also contains good calcium content (refer to the table), an essential component our bodies need. Calcium is essential element that may support bone strength and structure. ^[6]  Proper dietary intake of calcium is also significant for metabolism and bone development. 

Peanut butter, high in calcium, can be a good source of calcium to support your daily requirements!

#4. Good Source of Energy

Phosphorus is also another essential mineral our body needs. This mineral may promote healthy nerve conduction and may also help with managing the overall body’s energy.

Besides, phosphorous may also help in keeping bones healthy and muscle contractions ^[7].

#5. Heart Health

Antioxidants included in this butter may help lower the risk of chronic conditions, including heart disease.

The butter is also a good source of polyunsaturated and monounsaturated fats, both of which are considered good for heart health ^[8].

#6. Weight Management

Do you know peanuts, along with many other nuts, are considered great food choices for losing extra kilos?

Since this butter is also made of peanuts, it may also support the weight loss journey.

This is because peanuts help improve satiety and a feeling of fullness as they are loaded with fat, protein, and fibre content ^[9].

However, you should consider the high-fat content in peanut butter and consume it in moderation. You can speak to our esteemed dieticians to determine the ideal quality that will help you manage your calorie count.

Benefits of Peanut Butter for Men and Women

Let’s look at some general benefits of this delicious butter for men and women.

Side Effects of Peanut Butter

Even though this butter is loaded with healthy fats, protein, essential minerals, and vitamins, it is not an ideal ingredient for everyone.

People with nut or peanut allergies may want to avoid consuming it. It may cause swelling, hives, and difficulty in breathing.

Therefore, it is advisable to speak to our dieticians and check if peanut butter is good for you.

Precautions to Take with Peanut Butter

People on a weight management journey may want to consider the amount of peanut butter they include in their diet.

Since this butter contains calories, it may result in weight gain. Thus, it may not be ideal for you if you are keeping an eye on your weight. It is better to call our dieticians and discuss everything you have in mind about your weight management goals!

How to Store Peanut Butter?

An unopened jar can be kept at room temperature for a good six to nine months.

At room temperature, an open jar of peanut butter keeps its freshness for up to three months. However, you can retain its freshness for additional 3-4 months by refrigerating it. You run the risk of oil separation if you don’t refrigerate.

How Much Peanut Butter is Good for Health?

One question that comes to mind before introducing any new ingredient into their daily routine is: Is it ok to eat it every day?

If we talk about peanut butter, it is ok to eat it daily; however, it should be consumed in moderation or after consulting the doctor.

You can eat around 1-2 tablespoons or approximately 15-30 grams a day. However, it is advisable to consult a dietician or nutritionist before deciding the quantity per day!

What to Remember Before Buying Your Peanut Butter Jar?

You should refrain from using unprocessed peanut butter. This is because it may contain aflatoxins. They are harmful substances that may not be good for health.

Mold can produce aflatoxins, which may find their way to peanuts when they are grown underground. Therefore, as a precaution, always check the ingredients, and you prefer to buy them from a reputed brand [source].

Can Peanut Butter Make You Gain Weight– Myth or Fact?

Weight gain or loss does not solely depend on a particular food item as there are multiple aspects contributing to your weight management journey. The question that peanut butter can help you gain weight or not might not have a single-word answer.

It means- it depends on the consumption!

You should be mindful that the high protein and high-calorie content in peanut butter can make you gain weight if you consume it more than the desired quantity. To fetch that desired quantity, consulting a dietician is the best thing you can do!

The bottom line is – you gain weight when you eat more calories but do not burn as many as you should.

How to Use Peanut Butter – Recipes

It is one of the favorite toppings and can be used in many ways. Some ways are listed below:

• Spread on toast
• Use it on bread
• Add it to cakes, smoothies, milkshakes
• Make peanut butter sandwiches.
• Make cookies
• Bake brownies

Want to try something new? Spread this delicious butter on your kid’s parantha and give them a tasty tiffin surprise.

You can make this parantha more nutritious using Aashirvaad Multigrain Atta, to make it more nutritious. It is loaded with the goodness of six whole grains.

a. Peanut Butter Coconut Balls Recipe

Ingredients:

• Peanut butter – 4 tablespoons
• Dry coconut – 1 ¼ cups grated
• Flaxseeds – 2 tablespoons powdered
• Cocoa powder – 2 ½ tablespoons
• Maple syrup – ½ tablespoon
• Coconut desiccated for rolling – ½ cup

Method:

• Combine all the ingredients, excluding the desiccated coconut, in a large mixing basin.
• Roll the ingredients into round balls by dividing them into equal sections.
• Roll these balls in desiccated coconut and keep them refrigerated for 30 minutes.
• You can serve them after taking them from the fridge or keep them in an airtight container.

b. Peanut Butter Banana Oatmeal Recipe

Ingredients:

• Peanut Butter – ¼ cup
• Unsweetened almond milk – 1 cup
• Quick cooking rolled oats – 1 cup
• Mashed banana – ½ cup
• Chia seeds – 1 tablespoon
• Honey – 1 teaspoon
• Cinnamon powder – ¼ teaspoon
• Vanilla extract – 1/2 teaspoon
• Sliced banana (for garnish) – ¼ cup
• Peanut butter (for garnish) – 1 tablespoon

Method:

• Combine all ingredients mentioned (except the ones for garnish) in a bowl and mix well.
• Pour this mixture into an airtight container and cover it with a lid.
• Chill in the freezer for 1 hour or 3 hours in the refrigerator.
• Garnish half the bowl with banana slices and the remaining half with peanut butter, and serve.

Ending Thoughts

Peanut butter is a nutritional powerhouse with protein, good fats, and vital vitamins and minerals. It is more than simply a delicious spread.

Because of its adaptability, it may be a tasty and easy addition to any diet, and it has several health advantages, including better weight control, heart health, and strong immunity.

So have a tablespoon of that delicious peanut butter and enjoy its health advantages for your body and mind.

FAQs