Peanut Butter

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Even if it is high in calories, peanut butter is a very healthy food. Generally unrefined peanut butter is healthier because it retain more of the beneficial nutrients of peanuts.

In addition, processed peanut butter may contain added trans fats (which have been shown to increase the risk of cardiovascular disease). Another risk is the improper preservation and peanut butter could develop mold, which could produce aflatoxin (a highly toxic substance and carcinogen). Therefore, the best choice would be natural peanut butter.


1. Overview
2. Protein
3. Healthy fats
4. Minerals
5. Resveratrol
6. Calories
7. Potassium
8. Fiber, protein and micronutrients
9. Preventing gallstones and Alzheimer’s disease
10. Potential


Two tablespoons of peanut butter contains 7 grams of protein. The human body uses amino acids which can be found in protein to build and repair muscle tissue. In addition to its role in developing metabolism and muscle growth, the high protein foods such as peanut butter will help keep long-term satiety.

Proteins found in peanut butter, like other vegetable proteins contain an incomplete set of amino acids, so you will need to drink a glass of milk with a peanut butter sandwich to complete the set.

Healthy fats

Peanut butter contains the same ratio of saturated and unsaturated fats such as olive oil. Poly and monounsaturated fats reduce the risk of developing cardiovascular disease and type 2 diabetes.


Gross peanut butter seems to have more beneficial effects on health because it contains peanut crushed shell and contains more minerals. Iron in peanut butter composition is essential for red blood cells function in the body, and calcium contributes to bone health.

Although peanut butter isn’t one of the foods rich in potassium, it contains a fairly healthy of this mineral. Diets rich in potassium can support a lower risk of developing hypertension. Try to make a peanut butter sandwich and a banana for an optimal amount of potassium.


Peanuts contain a nutrient called resveratrol, a natural antimicrobial. This nutrient helps protect against bacteria, viruses and fungi. It might seem a contradictory attitude, but having a high fat diet, can lower the risk of developing cardiovascular disease. This is possible because peanut butter contains high levels of resveratrol and it can provide heart benefits, anti-aging and may help reduce inflammation.


Two tablespoons of peanut butter contain 188 calories. Very few of peanut butter calories come from carbohydrates, which is only 6.3 grams per serving. A serving of peanut butter has 3 grams of sugar, 1.9 grams of fiber, which is less than 7% of recommended daily intake for adults under age 50.


The excess of sodium in the diet of most people, has a negative effect on the cardiovascular system, but potassium can counteract the negative effects of sodium. Some brands of peanut butter may contain two times more potassium than sodium. In addition to that, this is much healthier as unsalted peanut butter.

Fiber, protein and micronutrients

Peanut butter is quite large amounts of dietary fiber (8%), which helps regulate bad cholesterol and blood sugar. Fiber reduces the risk of colorectal cancer (which is among the most common causes of cancer death in civilized countries) and atherosclerosis (another common disease).

Proteins are present in large amounts of peanut butter (24%), with important micronutrients such as Vitamin E, Vitamin B3 and large amounts of beneficial minerals such as iron, magnesium, potassium, copper and calcium.

Vitamin E is one of the most powerful liposoluble antioxidants, which have been shown to significantly that reduce the risk of cancer and cardiovascular disease. Vitamin B3 or niacin is a water soluble vitamin that helps prevent DNA damage cells (protecting them from cancer) and improve sexual function of the body by ensuring proper secretion of sexual hormones.

Preventing gallstones and Alzheimer’s disease

Following a large-scale research, it was observed that women who consume at least 30 grams of walnuts, peanuts or peanut butter each week are with 25% less exposed of developing gallstones. This quantity can be easily achieved by eating a peanut butter sandwich a week.

Experts confirm that niacin contained by a peanut, if is consumed on a regular basis provides protection against Alzheimer’s disease: 22 mg of niacin per day can decrease by up to 70% probability of developing Alzheimer’s disease.

In addition to these, peanut butter contains even higher amounts of antioxidants than apples or carrots. Thanks to all these advantages, peanut butter deserves a prominent place in a varied diet thanks to important nutrients it contains.

However, because of its high content of fat and calories, some doctors believe that peanut butter should be eaten in small quantities by obese people. Before adding the peanut butter in your diet is important to consult your doctor. It is also recommended to avoid eating peanut butter if you are allergic to peanuts.


Peanut butter has beneficial nutrients content and deserves the place in a healthy diet for most of the people. Nutritional benefits of peanut butter should offset the extra calories they contain. Talking to your doctor is the best way to incorporate peanut butter into your diet in order to take advantage of all its health benefits.



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