10 Reasons Why You SHOULD be Eating Peanut Butter

Nut butters and high-calorie spreads have a bit of a bad rep in the diet and weight loss world. Especially spreads like processed peanut butter, cookie butter, and Nutella, as they are said to have too much fat – and in turn, too many calories.

While there are SOME truths to the above statement, it is very important to keep in mind what KIND of spread you are choosing. Cookie Butter and Nutella? You can ditch those for sure when trying to lose weight. But what about peanut butter?

Leave it to your favorite fitness and nutrition coach, and self-proclaimed peanut butter aficionado, to do the digging for you!

Depending on the KIND of peanut butter you choose, you may want to think about keeping some on hand, as not all peanut butter is made evenly. When it comes to shopping for the right kind, and the one that will have the most benefit – always choose an all natural peanut butter. Be sure to look at the label carefully, though. Just because it says “natural peanut butter,” doesn’t always mean it has the best ingredient content.

There are some peanut butters out there that claim to be “all natural,” but still contain added ingredients such as extra oils or sugars. These are typically the varieties that are boasting “no stir” on the label as well. Don’t be fooled by the label’s claim – always take it one step further and check the ingredients list! Be sure to choose the peanut butter that has only one or two ingredients – peanuts (always) and occasionally, salt.

For a true, all natural peanut butter, oil separation is perfectly normal. **Pro tip – when you get the jar home, give it a good stir (have patience, move slowly and be careful about overflowing oils) and keep it in the fridge to prevent the oils from separating again.

But what about the fat content of peanut butter??

Always remember, it is not that fat content in foods that make you, well, fat. Eating in a caloric surplus over an extended period of time is what WILL cause unwanted weight gain in the form of body fat. Including healthy fats in your diet is good for you! (Click here to read more about macronutrients and the purpose of each).

While I don’t believe we need to be eating an entire jar of peanut butter every day, practicing moderation and enjoying 1-2 tablespoons of all natural peanut butter per day will not cause massive weight gain, but it will allow you to reap the benefits of peanut butter!

Peanut butter has more benefits to it than just being delicious and containing those healthy fats. So here, I have compiled a list of the TEN health benefits of peanut butter, and why there is no need to avoid the heavenly spread any longer!

1. Healthy Fat

Peanut Butter is a source of healthy fats. Fats help to keep you feeling satiated (full) longer, which can aid in weight loss by preventing you from snacking between meals! Healthy fats are also crucial in the maintenance of healthy hormonal balances, especially for females.

2. Source of Protein

As opposed to other fat sources, such as coconut or avocado oil, peanut butter also contains protein. Proteins we consume are broken down by the body into amino acids, which are then used in the development of muscle tissue – making us not only physically stronger, but aids in achieving the lean muscle mass we know helps us in our journey to achieve the tight, toned appearance many of us strive for.

3. Source of Fibre

All natural peanut butter also contains fiber – meaning it will digest slower than simple carbohydrates or higher sugar food choices, which again will aid in keeping the feeling of satiation in between meals when trying to lose weight. Fiber also helps to maintain good digestive health and regularity.

4. Great Source of Energy

With peanut butter being very calorie dense, and the digestion process being prolonged due to the protein, fiber and healthy fats it contains, not only will peanut butter keep you full, it will keep you fuelled! It’s slow digesting properties give you a stable energy burst that lasts much longer – as opposed to a processed peanut butter that has had the fiber processed down, as well as being loaded down with extra sugar. All natural peanut butter will not leave you with a sugar high and then a crash shortly after.

5. Aids in Heart Health

Along with containing saturated fats, peanut butter also contains a fair amount of unsaturated fat, which aids in maintaining a healthy heart!

6. Good Source of Potassium

As we know, the western diet contains very high levels of sodium, as we tend to eat a large amount of processed foods per day. But choosing foods that are higher in potassium can help to counteract the negative side effects of too much sodium, and in turn be very beneficial to cardiovascular health.

7. Vitamin & Antioxidant Rich

Peanut butter contains other vitamins and antioxidants, such as vitamins E & B6, magnesium, folate, niacin, pantothenic acid, pyridoxine, riboflavin, resveratrol, and thiamin. These nutrients are excellent for bone building and muscle recovery, as well as aiding in keeping the immune system strong. Resveratrol in particular aids in the reduction of your chances of Alzheimer’s disease and viral and fungal infections. Magnesium also aids in stabilizing blood sugar levels and maintaining normal blood pressures as well.

8. Reduces the Risk of Type 2 Diabetes

The unsaturated fats found in peanut butter are also shown to help improve insulin sensitivity, which can also help to reduce your risk of becoming a type two diabetic.

9. Reduces the Risk of Gallstones

Studies have shown that in people who eat nuts or nut butters on a regular basis (in moderation), have a significantly lower risk of developing gallstones in comparison with people who rarely obtain healthy fats from nuts.

10. Contains Anti-Cancer Properties

Peanut butter also contains B-sitosterol, which has been shown to aid in the reduction of the risk of developing certain cancers such as colon cancer, breast cancer or prostate cancer; when eaten on a regular basis – again, in moderation.

Conclusion

Peanut butter, aside from being dangerously delicious, also has so many health benefits! Fitness and nutrition experts all seem to agree – that this tasty spread is not only good for your taste buds, it is great for YOU! When eaten in moderation, there is no need why an all natural peanut butter should be banished from your daily nutrition guidelines!

Besides all of the scientific benefits to an all natural peanut butter, I find that keeping a nut butter in your diet helps to stay on track. It tastes so naughtily decadent, that even though you ARE staying on track having 1-2 servings per day, it allows you to feel like you are digging into a treat.

Not to mention, peanut butter goes great with pretty much anything! My personal favorites? Peanut butter on my apples and bananas, in my oatmeal, and on my sweet potatoes! (Don’t knock it till you try it!)

Comment below what YOUR favorite peanut butter combination is, and we can all have some new tasty ways to enjoy this healthy treat 🙂

https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-peanut-butter.html

https://www.healthambition.com/health-benefits-of-peanut-butter/

http://www.care2.com/greenliving/8-health-benefits-of-peanut-butter.html

http://www.prevention.com/food/smart-shopping/healthy-eating-why-peanut-butter-good-you