I know we all watch what we eat since "we are what we eat". Peanut butter is creamy and delicious and can be used in everything from savory dishes to decadent desserts, but did you know that there are many health benefits of peanut butter when it comes to improving your health?
I woke up in the morning finding my uncle making a sandwhich for my little cousin. Intrigue, because I am aware it's peanut butter but there wasn't any label, I started interrogating my uncle about the source of the peanut butter, where he bought it and others. He smiled and said he woke up very early in the morning just to shop for the ingredients and make a jar full of home made peanut butter.
Since it was home made, and since my uncle is well-known for such delicious and mouth-watering dishes, I decided to give my mouth a try by tasing his so-called 'home made peanut butter'. It wasn't 5 seconds when I realize it was just so good! to be more precise, it was absolutely perfect! His peanut butter wasn't that too oily, doesn't taste to milky, except it gives that dark brown color with a creamy taste! All he used was olive oil, brown cooked peanuts (the Philippine made peanuts of course) and the peanut crusher and mixer (where to mix everything until it forms a peanut butter), and lastly, a jar where to place the peanut butter LOL.
By that moment, I realize that the love that I have for this doubtful yet innocent looking tasty PEANUT BUTTER grew as long as I know how to watch and maintain my daily consumption of it.
now then, let's proceed to what peanut butter can give you aside from (the part where it scares us the most) its cholesterol calorie counts, and fats.
The peanut butter (I'm referring to the home made ones) can give you the following benefits:
Note that peanut butter have a lot of benefits it can give you if it was WELL DONE. Remember, those peanut butters at the grocery stores you see with prestigious names of food companies, are still considered processed foods and, since you don't know what they add into that peanut butter, you might want to double check on the details. Still, home made peanut butter is safe especially when olive oil is used.
In order to get the most benefit, some people may want to consider making their own peanut butter at home, taking care to use the skins in the recipe as well. Peanut oil can be added to help make the consistency creamy. This will also provide a boost in the nutritional value.
Here are the 8 following benefits:
1. WEIGHT LOSS - If you're looking for a way to loose weight, the peanut butter can serve as a good weight loss food source. why? it's because of the amount of fiber found in each serving. The fiber is helpful in maintaining a health colon and also contributes to helping the body regulate blood glucose levels as well as fight bad cholesterol. Fiber can also help minimize the chances of developing colorectal cancer. In order to boost these benefits of peanut butter slightly, it is a good idea to go with one of the organic or natural brands.
Since it's packed with fiber, it is also pack with protein. These 2 important nutrients helps you to fill up quicker and stay full longer. Because you are staying full for longer periods of time you won’t be eating as much, helping you in your effort to lose weight.
Suggestion shows that incorporating 4-6 tablespoons of peanut butter into a low calorie diet, along with regular exercise can help boost and maintain weight loss results. Even though peanut butter has a reputation for being a lunchbox sandwich filler, adding it to a balanced eating plan may go a long way in helping you reach your weight loss goals.
2. SAFE FATS - Yes, peanut butter have safe fats, and the fats I am partaining to here is the MONOUNSATURATED Fat (and nothing else). This type of fat is considered one of the better types of fat. This type of fat gives you the energy pick-me-up that you are looking for.
The fat content has led to the perception that peanut butter is not a viable option. The truth is that the fat is many brands is monounsaturated. This means it is gentler on the body and may in fact help with keeping bad cholesterol at bay. While it is still a good idea to enjoy peanut butter in moderation, there is no real reason to avoid it due to the amount of fat in the product.
3. VITAMINS and MINERALS
Peanut butter also contains fiber, protein, and a number of vitamins and minerals.
a. Contains the following Vitamins:
Protein - Protein is necessary to build muscle and keep the body strong. The presence of protein in peanut butter makes it a good choice for a quick snack.
Vitamin B6 - An immune boosting vitamin
Vitamin E - a powerful anti-oxidant
Niacin (Vitamin B3) - an Antioxidant effect, controls blood sugar,decrease cholesterol levels
Detoxifies, produces adrenal hormones, hydrochloric acid in the stomach and sex hormones.
Tryptophan - an amino acid required by the human body to process proteins. Due to the fact that the body does not naturally produce this nutrient, humans need to acquire it from food sources (like from the peanut butter) or tryptophan supplements. The health benefits of tryptophan appear to be numerous a it can treat premenstrual dysphoric disorder (PMDD), aid in smoking cessation, and help regulate a person’s sleep cycle and moods.
b. Contains The following Minerals:
Calcium - for strong bones
Copper - acts as an effective antioxidant. It works to remove free radicals and is useful in preventing cell damage.
Iron - prevents you from being anemic at times
Magnesium - a mineral that help build strong bones
Manganese - a powerful antioxidant that searches the free radicals in human body and manages to neutralize these damaging particles and prevent any potential danger they may cause. The body may contain at the most 20 mg of manganese concentrated in our kidneys, pancreas, liver and most importantly in our bones. Manganese is very important for normal functioning of the brain and nerve areas of our body.
Potassium - a muscle friendly mineral
These healthy nutrients can help your body function better as well as help to lower the risks for diseases and illnesses such as diabetes and other chronic health conditions.
4. ENERGY BOOSTER
Since peanut butter is Full of Protein and Fiber that Gives You Energy, another of the benefits of peanut butter is that it is highly effective in providing long lasting energy for the body. Eating a serving of peanut butter before intense exercises can help you to stay full during the workout and help you to retain the energy you need to complete the entire workout.
5. Contains Anti-bacteria
One of the benefits of peanut butter that many people are unaware of is the presence of resveratrol; this agent has anti-microbial properties that help the body to effectively deal with bacteria and various types of fungi; because peanut butter contains high amounts of resveratrol, it can contribute to health benefits such as reducing inflammation, anti aging and heart benefits.
6. Blood Sugar Control
The protein and fiber in peanut butter are both beneficial for blood sugar control. If you have been diagnosed with diabetes, or you are at risk of diabetes, including peanut butter in your diet may be beneficial because it will stabilize your blood sugar levels.
7. Anti-Aging
Peanut butter contains resveratrol , an antioxidant that has been linked with lower levels of heart disease and cancer. Some studies suggest that resveratrol may reduce the appearance of wrinkles.
8. Sickness Prevention
a. Prevents Cancer
The antioxidants and fiber in peanut butter help to reduce the risk of cancer. Antioxidants are effective because they clean up free radical activity within the body and fiber will reduce the risk of colon cancer because it keeps waste moving efficiently through the intestines.
b. Prevents Gallstones and Alzheimer's
Eating one peanut butter sandwhich a week can have a 25% reduction in the risk of developing gallstones.
In addition, according to the Journal of Neurology, Neurosurgery and Psychiatry, peanuts contain niacin, and when consumed on a regular basis, can provide some protection against the incidence of Alzheimer's.
Since peanut butter contains many beneficial nutrients, it has a place in a healthy diet for the majority of people. Although it contains high amounts of fats, the benefits of the nutrients contained in peanut butter seem to offset the additional calories. Having a minimum consumption thus following your diet (recommended by your physician) can help you stay healthy and fit!
