HomeHealth articlespeanut butter allergyWhat Are the Effects of Peanut Butter on Health?

Peanut Butter - Is It Good or Bad?

Verified dataVerified data
0

4 min read

Share

Peanut butter contains fat so, is it good for health or not? Glance through the article below to know more about it.

Written by

Dr. Zeba Jabeen

Medically reviewed by

Dr. Achanta Krishna Swaroop

Published At August 16, 2022
Reviewed AtDecember 22, 2022

What Is Peanut Butter?

Peanut butter is an amazing superfood. It is famous for its bountiful nutrients, inexpensive, and easy-to-eat characteristics. Though it has a plethora of benefits for health, many people develop allergies to it, so it is used with caution. It has also earned wide popularity in spite of its high-fat content, and it provides approximately 200 calories of energy in one portion.

Peanut butter is readily available at food stores and certain grocers. Organic peanut butter should be made a choice, and the one with less or no additives. It can also be easily prepared at home by crushing peanuts in a food processor until the consistency of the paste is obtained.

A two-tablespoons portion of salted peanut butter holds approximately 190 calories, a total of 16 grams of fat (8.5 grams are monounsaturated fats, 4 grams are polyunsaturated fats, and 3.5 grams are saturated fats), 7 grams of carbohydrates, 1.5 grams of fiber, 3 grams natural sugar, and 7 grams of protein.

What Are the Health Benefits of Peanut Butter?

Peanut butter has a myriad of health benefits, that is why it is recommended by nutritionists to include it in the diet. They are as follows:

  • It Gives a Feeling of Fullness: Peanut butter contains monounsaturated fats and proteins that are super satiating, provide a feeling of fullness, and decrease hunger.

  • It Provides an Energy Boost: Peanut butter is rich in nutrients like proteins, healthy fats, and fiber that gives a punch of energy needed at the start of the day or in between the day. It also aids to keep blood glucose levels stable.

  • It May Help in Losing Weight: The peanut is a legume that provides satiety and rich nutrition. Its consumption helps in losing weight because of these properties.

  • It Improves Muscle and Nerve Health: Magnesium is an important mineral that carries out over 300 biochemical reactions in the body. Peanut butter is a rich source of magnesium, which aids fight headaches, muscle cramps, and fatigue. It can also assist in the regulation of body temperature, detoxification, production of energy, strong bones, and teeth formation, and providing a healthy nervous system.

  • It Boosts Brain Health: The monounsaturated fats found in peanut butter have antioxidative and anti-inflammatory properties that help reduce oxidative stress and damage to the brain.

  • It Decreases the Stress Hormones Levels: Peanut butter possesses beta-sitosterol, which is a plant sterol. Beta-sitosterol helps in regulating cortisol levels in the body, especially at times of stress. Beta-sitosterol can also enhance immunity.

  • It Enhances Skin Health: Peanut butter is high in vitamin E content. Vitamin E plays an important role in preventing heart diseases, cancer, eye disorders, and cognitive decline. Vitamin E can provide antioxidant effects to the skin and protects it from UV (ultraviolet) exposure. Vitamin E fights against toxins and also soothes premenstrual syndrome. The monounsaturated fat content helps in keeping the skin supple and radiant. The lutein present in peanuts can aid in improving the skin's elastin, which is required for keeping the skin looking firm and wrinkle-free.

  • It Reduces the Heart Disease Risk: As peanuts are packed with heart-healthy monounsaturated fats, peanut butter is good for the heart as well. Its regular consumption in an optimal quantity can decrease the chances of total mortality and death from cardiovascular diseases.

  • It Lowers the Death Risk: Peanuts have a healthy fat profile as they include mono- and polyunsaturated fats, are full of antioxidants, contain potassium that helps in maintaining healthy blood pressure, are packed with fiber, and possess heart-healthy plant phytosterols. Healthy fats decrease LDL (low-density lipoprotein) and triglyceride levels in the body, reducing the risk of metabolic syndrome, heart diseases, and type 2 diabetes.

  • It Can Prevent a Peanut Allergy in a Newborn: Consuming peanut butter during pregnancy can help in reducing the risk of the child developing a peanut allergy, as per the guidelines by the National Institute of Allergy and Infectious Diseases.

  • It Inactivates the Fat Genes: Peanuts contain genistein, a compound that has a negative effect on the genes for obesity. It turns them down and reduces the body's ability to store fat.

  • It Provides Better Sleep: Peanut butter carries the amino acid tryptophan, a precursor to the sleep hormones serotonin and melatonin. So, it is the ideal snack to have at night. The magnesium found in peanut butter relaxes muscles and prepares the body for sleep.

  • It Imparts Better Bone Health: Vitamin K absorption is improved by the healthy fat content of peanut butter. Vitamin K is imperative for normal blood clotting and assists in the transportation of calcium throughout the body, which further supports bone health.

What Are the Adverse Effects of Having Peanut Butter?

Consuming peanut butter can have certain side effects too. They are listed as:

  • Weight Gain: Peanut butter is usually consumed with white bread or crackers, and jelly or chocolate, which eventually leads to weight gain. Some processed peanut butter possesses unhealthy additives and a high amount of salt. Reduced-fat peanut butter generally has increased sugar content. Sugar and fats, together cause fat deposition. Certain varieties of peanut butter have artery-clogging hydrogenated oils as ingredients.

  • Exposure to Pesticides: The pesticides and herbicides use in peanut production are rampant. The issue is that peanuts are covered in a very light shell, so the chemicals can easily reach in. Pesticide exposure can be a cause of birth defects and impaired fertility in males. Choosing an organic variety is the solution.

  • Could Consume Mold: Though there are very few chances, peanut products are highly susceptible to fungi and mold invasions, which may lead to developmental delays in children, and over time it can cause a higher risk of liver cancer, as reported by NIH (National Institutes of Health). However, this can be prevented by lightly roasting them.

Adverse Effects of Consuming Too Much Peanut Butter

Conclusion:

Peanut butter is a healthy package that should be a part of everyone’s diet. Its multiple benefits render it a well-known name. However, it has a few adverse effects, which can be avoided by carefully choosing its type and combining it with healthy food options.

Dr. Achanta Krishna Swaroop
Dr. Achanta Krishna Swaroop

Dentistry

Tags:

peanut butter allergypeanut butter
Community Banner Mobile
By subscribing, I agree to iCliniq's Terms & Privacy Policy.

Source Article ArrowMost popular articles

Do you have a question on

peanut butter allergy

Ask a Wellness Expert online

*guaranteed answer within 4 hours

Disclaimer: Wellness medicine is not aimed to replace the services of your treating physician or allopathy medicines. Our site's information is to those who are willing to take responsibility for their health, being fully aware that the content published herein would not qualify as a prescription or specific medical advice. If users use the information and stop prescribed medication without their physician's consent, they bear full responsibility for their actions, and iCliniq-Wellness bears no responsibility for the same. Information on Wellness medicine should not be misinterpreted as a cure for any illness, as our body is complex and everyone reacts differently.

This website uses cookies to ensure you get the best experience on our website. iCliniq privacy policy