Peanut butter is a tasty and nutritious food that has been enjoyed by people of all ages for generations. It is a protein-rich, heart-healthy food that can be used in a variety of recipes.
In this article, we will take a closer look at the health benefits of peanut butter and explore its nutrition profile, natural compounds, effects of cooking and proper storage, varieties and types, disadvantages and precautions.
Table of Contents
Nutrition Profile
Peanut butter is a nutrient-dense food that contains healthy fats, protein, and fiber. It is also rich in micronutrients such as vitamin E, magnesium, and potassium. Here are some of the key nutrients found in peanut butter:
Macronutrients
- Protein: 7 grams per 2 tablespoons
- Healthy Fats: Monounsaturated and polyunsaturated fats
- Fiber: 2 grams per 2 tablespoons
- Calories: 190 per 2 tablespoons
Micronutrients
- Vitamin E: 3 mg per 2 tablespoons
- Magnesium: 49 mg per 2 tablespoons
- Potassium: 208 mg per 2 tablespoons
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Phytochemicals
Peanut butter also contains various phytochemicals that have antioxidant and anti-inflammatory properties, such as:
- Resveratrol
- Phytosterols
- Polyphenols
Comparison with other nut butters
Compared to other nut butters, peanut butter is relatively low in calories and high in protein. It also contains more potassium and magnesium than almond butter, for example. However, it is important to note that peanut butter may contain more aflatoxins than other nut butters, which can be harmful when consumed in large amounts.
Natural Compounds
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Polyphenols
Polyphenols are plant compounds that have been associated with various health benefits, such as reducing the risk of chronic diseases. Peanuts and peanut butter are good sources of polyphenols, especially when they are roasted.
Resveratrol
Resveratrol is a type of polyphenol that has been linked to a reduced risk of cardiovascular disease and cancer. Peanuts and peanut butter are one of the best sources of resveratrol among plant-based foods.
Phytosterols
Phytosterols are plant compounds that are structurally similar to cholesterol. They have been shown to reduce cholesterol absorption and lower LDL (bad) cholesterol levels. Peanuts and peanut butter are rich in phytosterols, making them a heart-healthy food.
Antioxidants
Peanuts and peanut butter are also rich in antioxidants, which help to protect cells from damage caused by free radicals. Antioxidants have been linked to a reduced risk of chronic diseases such as cancer and heart disease.
Anti-inflammatory compounds
Peanuts contain various anti-inflammatory compounds, such as resveratrol and polyphenols, that help to reduce inflammation in the body. Chronic inflammation has been linked to various health problems, including cancer, heart disease, and diabetes.
Health Benefits
Reduced Risk of Colorectal Cancer
Eating peanuts and peanut butter has been associated with a reduced risk of developing colorectal cancer. The fiber and antioxidants found in peanut butter may play a role in this protective effect.
Reduced Risk of Type 2 Diabetes
Peanuts and peanut butter have a low glycemic index, which means they don’t cause a rapid increase in blood sugar levels. This makes them a good choice for people with type 2 diabetes or those at risk of developing the condition.
Reduced Cardiovascular Risk
The healthy fats, fiber, and phytosterols found in peanut butter have been shown to reduce the risk of cardiovascular disease. A study published in the Journal of the American Medical Association found that consuming peanuts and peanut butter was associated with a lower risk of heart disease.
Reduced Risk of Total Cancer and Mortality
Several studies have found that eating peanuts and peanut butter is associated with a reduced risk of total cancer and mortality. This may be due to the various nutrients and natural compounds found in peanut butter.
Weight Loss and Blood Sugar Control
Despite its relatively high calorie content, peanut butter can be a helpful food for weight loss and blood sugar control. Its combination of protein, healthy fats, and fiber makes it a filling and satisfying food that can help to reduce cravings and stabilize blood sugar levels.
Effects of Cooking and Proper Storage
Acrylamide formation
When peanuts are roasted, they can form a harmful compound called acrylamide. This substance has been linked to an increased risk of cancer. To reduce your exposure to acrylamide, choose raw or dry-roasted peanuts instead of roasted ones.
Oxidative stability
Peanut butter contains healthy fats that are prone to oxidation, which can lead to the formation of harmful compounds. To reduce oxidation, store peanut butter in a cool, dark place, and consume it before the expiration date.
Proper storage conditions
Peanut butter should be stored in a cool, dry place, away from sunlight and moisture. Once opened, it should be refrigerated to prevent spoilage.
Varieties and Types
Smooth versus crunchy
Smooth peanut butter is made from ground peanuts with the skins removed, while crunchy peanut butter contains small pieces of peanuts. Both types of peanut butter are nutritious, so choose the one you prefer.
Organic versus non-organic
Organic peanut butter is made from peanuts that are grown without the use of synthetic pesticides and fertilizers. While organic peanut butter may be a better choice for some people, it is important to note that it is not necessarily more nutritious than non-organic peanut butter.
Added sugar versus natural
Some brands of peanut butter contain added sugar, while others are made with just peanuts and salt. Choose a high-quality peanut butter that is low in added sugar and free from hydrogenated oils.
Disadvantages and Precautions
High calorie content
Peanut butter is a calorie-dense food, so it is important to consume it in moderation if you are trying to lose weight or maintain a healthy weight.
Added sugars and fats
Some brands of peanut butter contain added sugars and fats, which can make them less healthy. Read the label carefully and choose a peanut butter that is made with just peanuts and salt.
Allergy concerns
Peanut butter is a common allergen and can cause severe allergic reactions in some people. If you have a peanut allergy, avoid peanut butter and other peanut-containing products.
Aflatoxin contamination
Peanuts can sometimes contain aflatoxins, which are harmful substances that can cause liver damage and cancer. To reduce your exposure to aflatoxins, choose high-quality peanut butter made from roasted or dry-roasted peanuts.
Conclusion
Peanut butter is a delicious and nutritious food that offers several health benefits when consumed in moderation and as part of a balanced diet. Its high protein and fiber content makes it a filling and satisfying food that can help with weight loss and blood sugar control. However, it is important to be mindful of the potential drawbacks and choose high-quality, minimally processed options.