Peanut Butter: Good or Bad for You?

Benefits of Peanut Butter

Depending on the way peanut butter is incorporated in your diet, it can either help you lose or put on weight. Eating it in moderation offers following health benefits:

1. Weight loss

This is because peanut helps you feel full for a longer time because of its protein, fat, and fiber content.

2. Boosts heart health

Peanut butter contains many nutrients that can help improve heart health. It has unsaturated fats & saturated fats in the right ratio which plays a particularly important role in heart health. A research recommends that including 46 g per day of peanuts or peanut butter into an American Diabetes Association (ADA) diet plan for 6 months could benefit the heart, improve blood lipid profiles, and control weight for people with diabetes.

3. Manages blood sugar levels

Peanut butter with no added sugar does not have a significant impact on blood glucose level, thereby making it a good option for people with diabetes. Also, it is a good source of magnesium which is an essential nutrient for people with diabetes.

4. Bodybuilding

Many fitness enthusiasts include peanut butter in their diet as its high-calorie content makes it an easy way to increase calorie and unsaturated fat intake. It is also a source of protein which is essential for building and repairing muscles.

5. Reduces the risk of breast disease

It may reduce the risk of developing benign breast disease (BDD) which increases the risk of breast cancer. Studies report that eating peanut butter and nuts at any age may result in a lower risk of developing BDD by age 30.

Concerns Associated with Peanut Butter

Peanut butter is good for health, but you should consume it in moderation. Some of the primary concerns associated with peanut butter that will help you judge if peanut butter is good or bad are:

1. Allergy

If you are allergic to peanuts, peanut butter is not for you as it may lead to an allergic reaction causing diarrhoea, vomiting, and stomach cramps. It can also lead to respiratory issues.

2. Mineral imbalance in the body

Peanut butter contains a high amount of phosphorus and consuming it in large amounts can lead to severe deficiency of other vital minerals, such as zinc and iron.

3. Inflammation

Peanut butter has a greater concentration of omega-3 and omega-6 and excess of these can lead to inflammation. It is also likely to disturb body's mineral and nutrient balance.