7 Wonderful health benefits of peanut butter we should know
There’s no denying that most people find peanut butter delicious. However heavenly it tastes though, a lot of us still feel hesitant in indulging this tasty spread since we know how calorific it actually is. There are many people who stay away from it, thinking they could gain weight if they fall into its temptation. In this article, we would like to surprise you that even though peanut butter contains calories, it’s still not a good enough reason to pass up on it entirely. First, one of cheapest and most delicious source of different kinds of nutrition is peanut butter and second, everyone still needs calories anyway.You might feel a lot better about it if you see its following benefits.
- Diabetes Superfood
The Food and Drug Administration claims that peanuts offer a great amount of fiber. It is also loaded with carbohydrates. This is great for people who have diabetes as carbs containing fiber or starch have less damaging effects on blood sugar, This is a great explanation as on why peanuts have a low glycemic index (GI) and glycemic load (GL) which are 14 and one respectively on a 100–point scale. An amazing fact discovered is that if peanut butter is incorporated to high glycemic load meal, like a bagel and a doughnut, they kept the blood sugar stabilized.That must be the main reason for the American Diabetes Association to include peanuts and other nuts in their list of diabetes superfoods.
- Generally A Functional Food
Starting your day with a spoonful of peanut butter on toast could be a great kickstart to your day and also one of the healthiest way possible. Considered as a functional food, peanut butter has plenty of health-giving components to offer. Just looking at the peanuts contents alone you will easily know it has various functional compounds such as proteins, fibers, polyphenols, antioxidants, vitamins, and minerals. Incorporating them into your processed foods will make the whole meal less evil. Compounds like resveratrol, phenolic acids, flavonoids and phytosterols are found in peanuts as well. These said minerals can block the cholesterol from being absorbed. In addition to that, it is a great source of bioactive compounds like Co-enzyme Q10 and 20 amino acids with the highest amount of arginine, an amino acid used for the biosynthesis of proteins, with disease preventive properties.
Studies also found that the concentration of bioactive compounds is increased through processing methods like boiling or roasting of peanuts. Surely a great reason to chase after your peanut butter cravings every once in a while.
- Healthy Protein Source
This is another win for vegetarians and vegans. Peanuts, without a doubt, is a natural and healthy way of getting protein. During World War II when there’s a scarcity of meat sources, peanut butter became the much sought after substitute to provide protein. Being a plant source of protein, peanut offer more advantage since it is also loaded with unique bioactive and fiber, while animal protein has none. The arginine contains which is a kind of an amino acid is able to keep the blood pressure in check by expanding blood vessels. To build bones, muscles, cartilage skin and blood, you will need a macronutrient in the form of protein.
- Heart Healthy
Numerous studies have proven this time and again. It’s simple, peanuts can make your heart healthy. It’s known as a power food that is able to ward cardiovascular diseases at bay. An in-depth study conducted on more than 6000 women with type 2 diabetes over a period of 12 years have found that through the consumption of either peanuts or peanut butter six times a week can reduce the risk of developing heart disease or even stroke for women who did not have a heart condition when the study began. If you are wondering how these legumes become heart- friendly, it certainly has something to do with the good fats they contain,
The American Peanut Council stated that peanut contains an estimated 50 percent of monounsaturated fatty acids, 33 percent Paraformaldehyde (PFA) and 14 percent saturated fatty acids which is a heart-friendly combination of fatty acids. Want to know more about its goodness? The amount of its trans fat with 2 percent stabilizer is over 100 times less than what is needed to reach the 0 g trans fat cut-off on food labels. Even in low-fat diets, peanut products like peanut butter are believed to be highly beneficial for the heart definitely due to its high monounsaturated fat which can work in lowering the total body cholesterol by 11 percent and bad LDL cholesterol by 14 percent.
- Maintains Blood Pressure Levels
If potassium is something you need, you can definitely rely on peanuts as a good source of it. Potassium is the mineral that takes a lot of work in the body. Moreover, it helps in keeping the blood pressure on a good level. The potassium you get from peanuts is different from other potassium sources since it also gives high protein and healthy fats and fiber package.This serves as a big help in controlling blood pressure which also helps in avoiding other health issues such as stroke.
However, just a caution, if you suffer from any renal condition, it’s better to consult your doctor first. So they can give you a recommended amount of peanut butter to be consumed. Since the accumulation of potassium in a person’s body can lead to kidney diseases, it could be dangerous.
- Storehouse Of Essential Vitamins
Essential vitamins such as B vitamins and minerals can also be provided by peanuts. Considering the fact that the 13 elements discovered important to a person’s nutrition, four of them are significantly present in peanuts while the other seven are found in nutritionally significant quantities is reason enough to eat more peanuts. Niacin, folate, pantothenic acid, thiamine, riboflavin, choline, vitamin B6, and E are the vitamins which can be found in peanuts. It essentially becomes healthy for pregnant mother and infants because of its folate contents. These vitamins work to give a better function of different organs including metabolism and immunity.
- For Weight Loss
It’s hard to believe that a treat like a peanut butter with all the calories it contains is actually good to incorporate in your diet especially if you are maintaining your weight or even planning on losing some. This becomes possible since studies have proven that peanut butter makes feel less hungry for a longer time.It can even be a form of natural appetite suppressant since it encourages the hormones that make a person feels satiated.