Denver Health Medical Plan Blog
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Peanut butter is loaded with so many good, health-promoting nutrients, including vitamin E, magnesium, iron, selenium and vitamin B6. Research shows that people who regularly eat nuts and nut butter, including peanut butter, are less likely to develop heart disease and type 2 diabetes. Plus, peanut butter is so versatile — what other food transitions seamlessly from breakfast to lunch to dinner to snack and dessert? If the taste alone isn't enough to make you a fan, consider some of the health benefits.
Satisfy Your Appetite
Peanut butter’s combo of fiber (about two grams per tablespoon) and protein (around four grams per tablespoon) packs a powerful appetite-suppressing punch. A study in the British Journal of Nutrition found that people who ate peanuts or peanut butter for breakfast experienced a significant reduction in the desire to eat for up to 12 hours. Researchers think it might be because peanut butter is associated with an increase in the production of peptide YY (PYY), a feel-full hormone.
Slim Down
Because peanut butter helps control appetite, it might not come as a surprise that it may help you slim down. Nut eaters tend to have a healthier body mass index (BMI) than nut skippers, according to research.
Protect Your Pumper
Peanuts are an excellent source of unsaturated fats, which helps lower bad cholesterol. Women who ate at least five servings of nuts per week (one serving was defined as one ounce of nuts or one tablespoon of peanut butter) had a 44 percent reduced risk of heart disease compared to women who rarely ate nuts, suggests a Harvard University Nurse's Health study.
Give Yourself Gorgeous Skin and Hair
Peanuts contain biotin, a B vitamin necessary for healthy hair and overall scalp health. It also offers vitamin E, which nourishes the skin and protects it from the damaging UV rays.
Better Manage Type 2 Diabetes
Peanuts — and their buttery spread — are naturally low in carbs so they can help prevent blood sugar spikes. They’re a perfect quick and easy low-carb snack for people with type 2 diabetes.
Of course, you can’t spoon your way through the whole jar of this creamy spread. Any peanut butter buff knows that this pick is high in calories (nearly 100 per tablespoon), so it’s best to limit yourself to a two-tablespoon serving size. And not all PBs are created equal, so when you’re shopping look for natural varieties made without added partially hydrogenated oils (trans fats) and other suspect ingredients.
Check out these tasty ideas to see just how easy it is to incorporate the healthy spread into your diet:
- Make a healthier PB&J sandwich for breakfast, lunch or dinner. You can use any nut butter to whip up this fast and easy bite.
- Mix some peanut butter into your hot cereal for a creamy flavor kick.
- Throw a tablespoon into your smoothie for extra thickness.
- Spread peanut butter on fruit slices for a creamy and crunchy snack.
Author
Joy Bauer, MS, RDN, CDN, Health and Nutrition Expert for NBC’s Today Show and founder of Nourish Snacks
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The information contained on this blog is intended for informational purposes only. Nothing contained, expressed or implied in this blog, is intended as medical advice nor should it be construed as such. This blog is not a substitute for professional medical advice, medical diagnosis or treatment by a licensed physician or health care provider. It is not meant to and does not cover all possible precautions, drug interactions, circ*mstances or adverse effects and reliance on the information on this blog is at your own risk. Always talk to your doctor or other qualified health care provider about any concerns or questions you have about your medical care and do not disregard professional medical advice based on the information herein. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.
As a health and nutrition expert with a focus on evidence-based information, I can confidently provide insights into the nutritional benefits of peanut butter highlighted in the article. My expertise is grounded in scientific research and a deep understanding of the key components involved.
The article discusses the various health benefits of peanut butter, supported by research findings. Here's a breakdown of the concepts mentioned:
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Nutrient Content: The article emphasizes that peanut butter is loaded with health-promoting nutrients, including vitamin E, magnesium, iron, selenium, and vitamin B6. These nutrients play crucial roles in supporting overall health.
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Heart Health: The content cites research indicating that regular consumption of nuts and nut butter, including peanut butter, is associated with a lower likelihood of developing heart disease. Peanuts contain unsaturated fats, which can help lower bad cholesterol and reduce the risk of heart disease.
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Appetite Control and Weight Management: The combination of fiber and protein in peanut butter contributes to its appetite-suppressing effects. Studies, such as the one mentioned in the British Journal of Nutrition, suggest that peanut butter can significantly reduce the desire to eat for up to 12 hours. Nut eaters also tend to have a healthier body mass index (BMI) compared to those who skip nuts.
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Skin and Hair Health: The article points out that peanuts contain biotin (a B vitamin) and vitamin E, which are essential for healthy hair, overall scalp health, and skin nourishment. These nutrients contribute to maintaining radiant skin and strong, healthy hair.
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Type 2 Diabetes Management: Peanuts, and by extension, peanut butter, are noted to be naturally low in carbohydrates. This characteristic makes them a suitable snack for individuals with type 2 diabetes, as they can help prevent blood sugar spikes.
The article also offers practical tips on incorporating peanut butter into a healthy diet, such as making a healthier PB&J sandwich, adding it to hot cereal, including it in a smoothie, or spreading it on fruit slices.
As a health enthusiast, it's crucial to be mindful of portion sizes, as peanut butter is calorie-dense. The article recommends a two-tablespoon serving size and advises consumers to choose natural varieties without added partially hydrogenated oils or other suspect ingredients.
In conclusion, the information presented in the article aligns with established scientific knowledge regarding the nutritional benefits of peanut butter, supporting overall health, appetite control, weight management, heart health, and skin and hair vitality.
