Benefits of peanut butter.Peanut butter is a beloved pantry staple. This popular nutty spread is not only delicious, but adding a tablespoon or two to whole-wheat toast or apple slices is an easy way to add healthy fats and protein to level up a simple snack. So, if you’re a PB-lover, you might be wondering how eating it regularly may impact your health. Read on to learn about the nutrients in peanut butter, how they impact your health and how to enjoy more of it. Grab your spoonful.

Benefits of peanut butter

1. Healthy Building Blocks

A single serving of peanut butter (about 2 tablespoons) provides 7 grams of hunger-satisfying protein, along with hard-to-get nutrients that we might otherwise miss — including dietary fiber, potassium, magnesium, thiamin and vitamin E.

2. Affordably Delicious

Dollar for dollar, peanuts and peanut butter pack all those nutrients into the most affordable protein package around. In fact, they don’t just beat other plant-based sources, they’re also more affordable than most animal-based protein too.Which is great news, since swapping meat for plant-based protein can help you live a longer life.

3. Manage Weight

Peanut butter’s combo of protein, fiber and unsaturated fats help you feel full without weighing you down, but there’s more to love! Studies have shown eating peanut butter in the morning can reduce the urge to snack throughout the day,while other studies found peanuts may even help improve the effectiveness of certain diets.

4. Nutritious and Low-Glycemic

As low-glycemic foods,peanuts and peanut butter are digested more slowly, which helps prevent sugar spikes that can lead to crashes. It’s just one reason why the American Diabetes Association lists nuts as one of their “Diabetes Superfoods.”

Foods with a low glycemic index (like peanuts) have also shown to significantly improve glucose control in patients with type 2 diabetes, similar to the amounts achieved with medication.

(For more info on healthy nutrition, check out our simple guides covering Type 1 and Type 2 diabetes.)

5. Cancer Fighting

A daily serving can offer some pretty big benefits — in fact, just 10 grams of nuts like peanuts per day has been associated with a 20% reduced risk in overall cancer mortality.

Nutritional Profile of Peanut Butter

One serving (2 tablespoons) of unsalted smooth peanut butter contains the following:

1. Calories: 191
2. Protein: 7 g 
3. Total Fat: 16 g 
4. Saturated Fat: 3 g 
5. Total Carbohydrates: 7 g
6. Dietary Fiber: 1.6 g
7. Total Sugar: 3 g
8. Cholesterol: 0 mg
9. Sodium: 5 mg
10. Magnesium: 54 mg (13% Daily Value)
11. Folate: 28 mcg (7% DV)
12. Vitamin E: 3 mg (20% DV)

Is Peanut Butter Safe to Eat?

Peanut Butter Allergy

While consuming peanut butter may promote the benefits above, about 1.8% of the U.S. population has an allergy to peanut butter.Peanuts are one of the nine major food allergens.If you have an allergy to peanut butter, your immune system mistakenly identifies peanut butter as a threat, which triggers an allergic reaction, the symptoms of which include itching, swelling and hives, digestive problems and anaphylaxis, which can be potentially life-threatening without prompt treatment.

The Bottom Line

Peanut butter is a good source of plant-based protein and rich in heart-healthy monounsaturated and polyunsaturated fats. It is also low in carbs, making it a great spread for those with diabetes. In addition to peanut butter’s healthy fat profile, it is also rich in antioxidants like vitamin E, which can be included in a diet for chronic disease prevention. In addition, despite the calorie density of peanut butter, it may actually help you reach your weight-loss goals.

When stocking up on your next jar, experts recommend reaching for a peanut butter with a short ingredient list—ideally just peanuts and a small amount of salt. 

FAQS 

1. What is peanut butter?

Peanut butter is a mixture made from ground peanuts. It is rich in nutrients and energy.

2. What nutrients are in peanut butter?

Peanut butter contains:

protein

healthy fat

fiber

Vitamin E

B vitamins

magnesium

potassium

3. Is peanut butter good for energy?

Yes. Peanut butter is rich in energy, making it a great food to stay active and full.

4. Does peanut butter help with muscle growth?

Yes. The protein found in peanut butter helps with muscle repair and growth.

5. Is peanut butter good for heart health?

Yes. The healthy fats found in peanut butter help with heart health and maintain good cholesterol levels.

6. Does peanut butter help with weight control?

Yes. When eaten in small amounts, peanut butter helps keep you full for longer periods of time, reducing unnecessary snacking.

7. Is peanut butter good for brain health?

Yes. Peanut butter contains healthy fats and vitamin E, which helps brain function.

8. Does peanut butter benefit skin and hair?

Yes. Vitamin E and healthy fats help maintain healthy skin and hair.

9. Is peanut butter good for digestion?

Yes. The fiber found in peanut butter helps improve digestion.

10. Can eating too much peanut butter be harmful?

Yes. Eating too much peanut butter can lead to excess calorie intake. It is best to eat it in small amounts.