Peanut butter is a product that is made by grinding nuts. Peanut butter is most commonly found in stores. Lesser known but equally tasty and healthy are almond, pistachio, hazelnut, pecan or walnut butters.
Peanut butters are available in two forms - with pieces of nuts or smooth. Apart from their consistency, their taste and content of individual nutrients remain unchanged.
Peanut butter is a rich source of plant protein, which makes it a valuable component of the diet, especially for people looking for alternative sources of protein other than meat. It also contains fiber, which supports digestion and contributes to a feeling of satiety, which is beneficial in regulating body weight.
The wealth of nutrients, such as magnesium, potassium, phosphorus, iron, zinc and B vitamins and vitamin E, makes peanut butter a valuable addition to a balanced diet.
The fats it contains, mainly mono- and polyunsaturated fatty acids, can have a positive effect on heart health and reduce the risk of developing diseases such as atherosclerosis and diabetes.
However, due to its high calorific value and the possible presence of added salt or sugars in some processed versions, moderation and making an informed choice of product are recommended.
Dieticians emphasize in their dietary recommendations that eating nuts has a positive effect on our health. The same can be said about peanut butter, if it contains 100% nuts. Its presence in our diet increases satiety, is a source of fiber and easily digestible protein.
Due to its low carbohydrate content, it has a low glycemic index, which is why it is worth including it in the diet of people with glycemic disorders.
What distinguishes peanut butter from other plant products is the large amount of fat. Fat from nuts contains unsaturated fatty acids, which support the functioning of the circulatory system and relieve inflammation in the body.
Peanut butter is a concentrated source of energy, which is why it is worth reaching for it by people who are physically active and strive to increase muscle mass.
Peanut butter also helps to supplement protein in the diet, which is especially important for people who exclude animal products rich in this macronutrient from their diet.
Protein and fat products, which peanut butter undoubtedly is, help control hunger. This is because fats and proteins take longer to digest than carbohydrates and leave the stomach later. Thanks to this, they provide a feeling of satiety for about a few hours.
Peanut butter contains many nutrients that support health. Its consumption provides the body with plant-based protein, which is especially important for people on a vegetarian diet or looking for an alternative to animal proteins.
The high content of unsaturated fatty acids, mainly oleic acid, helps reduce the level of bad LDL cholesterol and supports the circulatory system, reducing the risk of developing heart disease.
Peanut butter is also an excellent source of dietary fiber, which regulates intestinal function and helps maintain a stable level of sugar in the blood, which is beneficial for people with type 2 diabetes.
The B vitamins contained in it improve concentration and memory and relieve stress, and vitamin E, a strong antioxidant, protects the body against the effects of free radicals, helping to slow down the aging process.
Minerals such as magnesium, potassium, iron, zinc and selenium enrich the diet and support the overall functioning of the body. Eating peanut butter can therefore have a beneficial effect on the functioning of many systems in the body, but due to its high caloric content, it is worth including it in your diet in moderation.
Peanut butter can have a beneficial effect on heart health thanks to its content of unsaturated fatty acids, which are a key component in supporting a healthy circulatory system.
Peanut butter is mainly composed of monounsaturated and polyunsaturated fatty acids, such as oleic acid, which can help reduce the level of bad LDL cholesterol in the body while increasing the level of good HDL cholesterol. This reduces the risk of developing heart diseases such as atherosclerosis, which can lead to heart attacks and strokes.
In addition, peanut butter contains antioxidants such as vitamin E, and other nutrients that can have anti-inflammatory and antioxidant effects, protecting blood vessels from damage and improving their elasticity.
Regular consumption of products rich in unsaturated fatty acids, including peanut butter (of course in moderate amounts and as part of a balanced diet), can help improve the blood lipid profile and reduce the risk of cardiovascular disease.
However, it is worth remembering that peanut butter is a high-calorie product, so its consumption should be limited to reasonable portions, especially if the goal is to control body weight, which also affects heart health.
In addition, the best choice is peanut butter without added salt, sugar, trans and palm fats, which can negatively affect circulatory health.
Peanut butter can help with weight management, even though it is a high-calorie food. Its impact on weight management comes from a few key factors:
However, for peanut butter to contribute to weight management, it is important to consume it in moderation. Due to its high calorie content, it is recommended to consume limited portions (e.g. one or two tablespoons per day) and choose versions without added sugar, salt or trans fats.
In addition, integrating peanut butter into a balanced diet rich in fruits, vegetables, proteins and other healthy fats can contribute to more effective weight management and improved overall health. It is important to treat peanut butter as part of a balanced diet, and not as a magic solution for weight loss.
Peanut butter also has many antioxidant benefits. The antioxidant benefits of peanut butter are mainly due to its richness in nutrients, such as vitamin E, polyphenols and other antioxidants contained in the peanuts from which it is made.
Vitamin E, known as one of the most important fat-soluble antioxidants, plays a key role in protecting cells from free radical damage, which may help reduce the risk of developing chronic diseases such as heart disease and cancer.
The polyphenols in peanuts also have antioxidant effects, helping to protect the body from oxidative stress and contributing to improved cardiovascular health.
Regularly including high-quality peanut butter in your diet, especially unadulterated peanut butter, can therefore provide antioxidant benefits, supporting overall health and helping to fight aging.
Peanut butter, despite its numerous health benefits, can be unhealthy for some people for several reasons. Here are the most important ones:
For most people, peanut butter can be a healthy part of a diet in moderation. However, people with the sensitivities or health conditions mentioned above should consider limiting their consumption or avoiding it altogether.
Peanut butter can be a valuable and nutritious addition that will provide a lot of energy, but also easily digestible protein. However, in the store, you need to pay special attention to the composition - not all products are equally healthy.
Which peanut butter is the healthiest? How many calories does it contain and why is it healthier than butter from milk?
At the outset, it should be noted that all the information below applies to natural peanut butter, without added sugar or other substances (with a small amount of salt). In such products, the only ingredient is peanuts. In 100 g of peanut butter, we provide the body with:
Popular additives that reduce the health value of peanut butter are various vegetable fats, trans fats and sugar. Their presence in the composition is often associated with poorer quality of the products and the nuts themselves.
When choosing healthy peanut butter in the store, you should follow one simple rule - the less, the better. Ideally, the ingredients should only include peanuts (and possibly a pinch of salt).
Despite its high fat content, peanut butter consumed in reasonable amounts can be an important component of a weight loss diet. More than half of the fat in this product is oleic acid, a monounsaturated fatty acid widely considered to be beneficial to health.
Despite the common part of the name, peanut butter has nothing in common with butter, at least in the context of health. The kind made from cream (not to mention various "mixes") is much more harmful due to the high content of unhealthy saturated fats.
Of course, such conclusions apply only if the same proportions of consumption are maintained - regularly eating a stick of butter instead of a jar of peanut butter would lead to arterial blockage much faster.
Peanut butter is often found on the shelves of health food stores. Many manufacturers also use various bio and eco certificates.
Peanut butter is also recommended for athletes and people leading an active lifestyle due to its high protein content.
Peanuts belong to the legume group - the richest source of protein among plant foods. Interestingly, a large study conducted on a group of almost 400 thousand people over almost a decade showed that high consumption of nuts (including peanut butter) reduced the risk of developing obesity by 5% and had a reducing effect on weight gain.
However, these conclusions apply to the group with the highest nut consumption, in which such amounts could be related to the special attention paid to diet and a healthy lifestyle.
If it's two tablespoons in oatmeal or on sandwiches with a healthy and balanced diet - peanut butter can be consumed regularly, even every day. At the same time, it should be remembered that this applies to a healthy body, without medical contraindications, e.g. allergies.
According to a 2021 analysis, "the incidence of peanut allergy has increased 3.5-fold over the past two decades, reaching 1.4-2% in Europe and the United States." This means that the problem affects every fifty teenagers. Other studies say that among adults and the elderly, allergy symptoms occur in one in 200 people.
Peanut butter is a good source of phosphorus - 2 tablespoons (approx. 30 g) is 100 mg of this microelement, 1/7 of an adult's daily requirement. At the same time, the amount of phosphorus consumed in the diet affects the absorption of other elements, e.g. zinc or iron. In the event of any deficiencies, changing eating habits may lead to further deterioration of health.
If we want to include peanut butter in our daily diet in large quantities (e.g. as part of a reducing or sports diet), we should consult such changes with a doctor. Based on the interview, the doctor can detect symptoms of deficiencies and order additional tests.
Along with the macronutrients mentioned at the beginning, peanut butter provides the body with a number of other nutrients, some in very large quantities.
The content of these and many other substances translates into the results of various studies, which time and again report on the potential benefits of eating peanut butter in moderate amounts.
The most common conclusions include a beneficial effect on the circulatory system and heart condition, as well as normalizing blood sugar levels.
Without a doubt, peanut butter can be a healthy and very valuable addition to the diet, but it has one basic drawback - it is very difficult to say "stop" and not reach for another spoon.
For everyone with a strong will, especially those looking for a large amount of easily digestible protein, this will be the perfect choice.
