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Peanut Butter: Nutrients Rich Addition To Your Diet

Peanut butter full of nutrients
Credit: mashed.com

Nutty spreads give consumers a delicious taste and increase their appetite. Peanut butter is more mouthwatering than almond and cashew butter. 

You can choose peanut butter as the perfect companion to chocolate, jelly, bananas, apples, strawberries or even a spoon of it alone is enough for your cravings. It enhances the taste of many meals, snacks, and sweet-dishes.

Nutritionists have different views regarding the consumption of peanut butter. However, it is a source of two macro-nutrients; proteins and fats. Furthermore, the impact of its consumption on health depends upon the quantity in which you eat it. 

Before making peanut butter part of your diet you must make sure that you are not allergic to it. Some people develop hypersensitivity reactions towards peanuts. As a result, whenever they have a meal containing peanuts they experience various skin reactions, shortness of breath, and anaphylaxis shock. 

You can make peanut butter all by yourself or buy a natural type from the market. Brands usually mix other ingredients but the purer it is the healthier value it will have. 

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Ingredients And Nutrients 

The main ingredient of the flavorsome peanut butter is ground peanuts. According to Keri Gans, ground peanuts are essential for making peanut-butter. Keri is a registered dietitian nutritionist and according to Keri, other ingredients vary depending upon the brand. 

Keri Gans further adds that some brands add optional salt. While others add sugar, molasses, vegetable oils, and corn syrup, the excipients of the formulation can compromise the health value of the product. Thus, it is important to look for ingredients of various peanut-butter from different brands. 

The US Department of Agriculture (USDA) says nutritional elements are present in peanuts. According to USDA, each serving of 1-ounce equals to 28-grams enables eaters to eat 160 calories. The nutrients amount present in it includes 7-grams protein, 1.99-grams fiber, 14-grams fat, 1-gram sugar, and 5-gram carbohydrates. 

Laura Iu, RD, is a registered dietitian and nutrition therapist in New York City. According to Laura Iu, peanuts have protein, fat, niacin, magnesium, vitamin E, biotin, and copper. The nutrients and minerals are essential for the health of individuals. Thus, adding peanuts or peanut butter to the diet will improve overall health. According to NIH, Vitamin E protects cells from free-radicals and limits chances of cancer formation. 

The Benefits Of Peanut Butter

According to experts, peanut butter has multiple benefits and shall be part of the diet. Laura Iu suggests that eating fruit with it will enable the consumer to feel fuller for a longer duration than eating fiber-rich foods alone.

According to Iu, people avoid using it because it contains fat content. Yet people need to understand the importance of fats in the diet and shall consider using peanut butter in diet as it can enhance weight loss procedure. The ability to make consumers full enables them to eat less and yet feel satisfied. 

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Proteins are essential for the formation of muscles, and also for muscle building or strengthening as per research. The Journal of Food and Nutrition Sciences suggests that for the functioning and development of muscles, magnesium and potassium are vital. Phosphorous is a must for protein repair, growth, and maintenance. These nutrients and minerals are present in peanuts. Thus, peanuts intake enable you to have better muscle condition.

Peanuts contain monounsaturated fats that replace saturated fats and lower cholesterol levels. Hence decreases the risk of cardiovascular disease. The American Diabetes Association says it lowers the risk of developing type-2 diabetes.

Peanuts boost your gut health by enhancing the microbiome of the gut with fibers. On top of that, they also contain bioactive compounds that can help in fighting against cancer. 

According to nutritionists, Brad’s Naturals, Smucker’s Natural, Cream-Nut, Wild Friends, and Once Again are the best brands with natural peanut butter.

About the author

Adeena Tariq Lari

The author is a graduate of dental surgery from the Dow University Health Sciences, Karachi. She has an academic background in content writing as well as English literature, giving her an edge in the field. Adeena is always curious about physical and mental health. She is always passionate about research and delivering high-quality reliable content to users.

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