Peanut butter was first produced in 1882 by Marcelus Gilmore Edson of Canada and has been the world’s most popular food for more than 131 years, especially in the United States. Peanut butter is rich in nutrients and very tasty. This nutrient can be consumed with any type of food from fruit and chocolate to jelly and celery. High levels of monounsaturated fats and other nutrients make peanut butter one of the best snacks for weight loss.
In this article, we will help you learn about the benefits of peanut butter and learn more about this valuable nutrient.
1. Reduce the risk of death
According to a 2015 study by Vanderbilt University, daily consumption of nuts reduces the risk of death because the presence of high amounts of nutrients in nuts increases health and protects the body. “Nuts are unsaturated fatty acids (single and multiple chains) and rich in antioxidants, and they have nutrients like potassium that help maintain blood pressure. They are also rich in fiber and have fisterols, which are great for heart health,” says Jennifer McDaniel. useful. Unsaturated fatty acids (single and multiple chains) reduce the risk of heart disease, type 2 diabetes, and fuel-related syndrome by lowering bad cholesterol (LDL) and triglyceride levels.
2. Create a feeling of satiety
The single-chain fatty acids and proteins in peanut butter make you feel full. Eating peanut butter with or without toast for breakfast, for lunch or with apples as a snack can help prevent overeating. But always be moderate in consuming peanut butter. The best amount of peanut butter is two tablespoons.
3. Reduce the risk of diabetes
Consumption of peanut butter can reduce the risk of developing diabetes. According to a study published by Jacobson in the Journal of the American Medical Association, consuming 31 grams of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can reduce the risk of developing diabetes by up to 30%.
4. Energy boost
The protein, fiber, and fatty acids in peanut butter help keep you energized from the start of the day until midnight. They are also effective in keeping blood sugar stable and preventing a sudden drop in blood sugar.
5. Weight Loss
If you want to go on a low calorie diet, eating nuts can help you lose weight. Peanut butter has more protein than other nuts, which is about 8 grams in two tablespoons. Also, due to its high fat and fiber content, it can keep you full for longer as a snack. As a result, your calorie intake decreases throughout the day. Consuming 200 calories of peanut butter is more likely to keep you full than consuming 200 calories of pretzels. Peanuts can boost metabolism, according to a study published in the international journal Obesity and Related Metabolic Disorders. According to the study, when people consume 500 calories of peanut butter daily for 19 weeks, their fuel level increases by 11%.
6. Weight Gain
If you are looking for a quick obesity diet, we recommend eating peanut butter. “The properties of the nut butter are lost when consumed with other ingredients such as white bread or crackers and jelly or chocolate,” says McDaniel. Processed peanut butter also contains unhealthy additives and lots of salt. Reduced fat in processed peanut butter usually raises blood sugar. Also, avoid eating peanut butter that contains hydrogenated oils (trans fats) in the list of ingredients, as it can clog arteries. This type of nut butter is usually recommended for people who want to gain weight due to its high calorie content. These ingredients have 100 calories per tablespoon and can not be consumed in large quantities. Peanut butter also has added sugar to make it taste better. The combination of sugar and fat affects fat storage.
7. Maintain muscle and nerve health
Magnesium is an essential mineral that enhances the function of more than 300 biochemical activities in the body. Peanut butter is high in magnesium, which is about 12 percent of the amount of magnesium your body needs per serving. This means that peanut butter can help regulate body temperature, detoxify the body, produce energy, strengthen bones and teeth, and keep the nervous system healthy.
8. Cause of inflammation
Peanut butter is high in omega-6 fats, which stimulate the production of inflammatory mediators. Peanuts are low in omega-3 fats, which naturally fight inflammation. So make sure your diet is high in omega-3 fats. To provide this fat, you can use fish oils such as salmon, flaxseed and chia seeds.
9. Increase IQ
Studies show that monounsaturated fats found in foods such as nuts or olive oil help keep the brain healthy and functioning. The antioxidant and anti-inflammatory properties of nuts help reduce stress (or oxidative damage) to the brain.
10. Increase calmness and composure
Consumption of peanut butter is effective in increasing relaxation and increasing composure and helps to overcome your stress. Peanut butter contains beta-sitosterol, a type of plant sterol. For this reason, athletes are advised to use peanut butter. Beta-sitosterol helps normalize high cholesterol levels and keeps cholesterol in balance with other hormones during times of stress. Beta-sitosterol can also help improve the immune system.
11. Possibility of mold consumption
Jacobson usually does not recommend the consumption of peanut products, as these substances are usually attacked by fungi and molds. A fungus called aflatoxin causes growth retardation in children and can increase the risk of liver cancer in the long run. The best way to avoid these mushrooms is to use the butter of other nuts such as almonds or cashews.
12. Peanut allergy
Consumption of peanut butter during pregnancy helps reduce the chances of the baby being allergic to peanuts. If you are not allergic to peanuts yourself, consuming a tablespoon of peanut butter can alleviate food allergies. Recent studies show that children of mothers who have no allergies and who eat peanuts or other nuts five times a week are less likely to develop allergies. “Although these foods are allergenic, they also have benefits;” says Frank Greer, a pediatrician at Winson University. “So mothers do not need to refrain from consuming them.”
13. Impact on the reproductive system
Some farmers use strong pesticides to spray their crops. The problem is that peanuts have a very thin shell and are easily penetrated by chemicals. Exposure to pesticides causes birth defects and reproductive disorders in men. Use organic products to prevent birth defects and reproductive disorders in men.
14. Inadequate materials and cell damage
“Many processed peanut butters use hydrogenated vegetable oils as emulsions to increase the concentration of the substance,” says Jacobson. The problem is that hydrogenated oils contain harmful fats that replace healthy cell membrane fats and cause inflammation. As a result, hormones communicate poorly with the cell. Cell membranes are essential for skin radiance and fueling the process of weight loss. “As a result, it is better to use natural ingredients.”
15. Fight toxins and maintain bone health
Peanut monounsaturated fats help absorb fat-soluble vitamins such as vitamin E and vitamin K. Vitamin E protects the body against toxins such as air pollutants and is effective in relieving premenstrual syndrome. It also fights eye disorders such as cataracts, neurological diseases such as Alzheimer’s and diabetes. Vitamin K is essential for normal blood clotting and helps transport calcium throughout the body, which is good for bone health.
16. Turn off fat-related genes
Peanuts are said to contain monounsaturated fats that help you lose weight, fiber that makes you feel full, and proteins that boost your body’s metabolism. But peanuts have a hidden effect on weight loss; Genistein is a compound that directly affects obesity-related genes, silencing the gene and reducing the body’s ability to store fat (beans and lentils have similar active ingredients, although they are not as good as peanuts).
If you want to eat peanut butter, try to choose a brand that uses only peanuts. If you want peanut butter to be made with oil or salt, make sure it does not contain hydrogenated oil. Also, avoid low-fat peanut butter, because when one of the ingredients, such as fat, is reduced during the processing process, another ingredient is added, and usually sugar is added as the amount of fat decreases.