Peanut Butter: Nutrition, Benefits & Side-effects

In recent years, peanut butter has become a trend-setting snack food. People choose to eat it as part of a diet that includes protein and healthy fats. Moreover, its creamy and crunchy texture makes it more likeable.

Oil and dry peanuts are combined to make organic peanut butter. It aids in weight loss, balances calorie intake, and helps stifle cravings.

However, some people are sceptical of consuming peanut butter because it leads to weight gain and obesity if over-consumed. Therefore, it is essential to consider the portion size of peanut butter. 

Table Of Contents

1. Hydrogenation During Preparation Of Peanut Butter

2. Nutritional Value Of Peanut Butter 

3. Health Benefits Of Eating Peanut Butter

4. Side Effects Of Consuming Excessive Peanut Butter 

5. The Final Say

6. FAQs

Hydrogenation During Preparation Of Peanut Butter

Hydrogenation is a process in which unsaturated fatty acids are converted into saturated fatty acids.  Therefore, peanut butter becomes more solid and splits into oil and butter. Most manufacturers use this process to keep peanut butter in solid form.

Nutritional Value of Peanut Butter 

1 tbsp (16.5g) of peanut butter contains:

• Calories - 95 kcal
• Protein - 3.5 g
• Carbohydrates - 4 g
• Fats - 8 g
• Fibre - 1 g

Health Benefits Of Eating Peanut Butter

1. Rich Nutritional Content

Besides protein and good fats, peanut butter also contains vitamins B6, E, B3, magnesium, and other minerals. Your body stays healthy with the help of these vitamins and minerals.

2. Strengthens Heart Health

Peanut butter contains Omega 6 fatty acids that help lower bad cholesterol and raise good cholesterol. It also has arginine and amino acids that prevent heart-related problems.

3. A Natural Supplement For Bodybuilding

As peanut butter contains carbohydrates, lipids, and proteins, it becomes a perfect pre-workout snack that enhances body functions. As a result, it is an excellent alternative for weight lifters and bodybuilders.

4. Enhances Heart Health

Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) found in peanut butter can improve heart function. It also guards against heart failure or cardiac arrest.

5. Prevents Type 2 Diabetes

People with diabetes can eat peanut butter because it has no extra sugar. Additionally, it lowers blood sugar levels and the chance of developing deadly diabetes.

Side Effects Of Consuming Excessive  Peanut Butter

Despite being an outstanding source of protein and healthy fats, peanut butter can have adverse effects if not consumed in the right amounts.

1. Allergies

Excessive peanut butter consumption can be dangerous if you are intolerant to peanuts. It starts with a skin allergy, causing redness, swelling, rashes around your mouth and neck and vomiting. Therefore, those who have a peanut butter allergy should avoid it.

2. High-calorie Intake

Although it is healthy, peanut butter does include calories, and excess calories can cause weight gain. Therefore, you should only consume it in moderation.    

3. Indigestion Issues

Since peanuts contain fat and lipids that take time to digest, consuming peanut butter frequently can result in unnecessary sickness. Constipation and stomach aches can also result from consuming peanut butter.

The Final Say

Peanut butter is a healthy choice as it contains some beneficial vitamins and minerals that keep the body functioning while supplying nourishment. It is excellent for diabetic individuals as well because it does not raise blood sugar levels. In addition, because it contains MUFAs and PUFAs, it is heart-healthy and lowers LDL levels. 

However, every excellent food has some drawbacks, and consuming anything in excess can have adverse effects. Therefore, eating anything as directed will help you get its benefits and avoid the disadvantages.

FAQs

1. Does peanut butter make you fat?

Certainly not. As per the study, people who eat more nuts and nuts butter are comparatively lower in weight than those who avoid eating nuts.

2. How can peanut butter be healthy as it contains fats?

Well, peanut butter contains good fats, which help to lower bad cholesterol and increase high cholesterol levels, and these fats are heart-healthy. And fats increase the taste of food, so consuming good fat is excellent for your health.

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