What happens if you eat peanut butter every day? Spoiler: it’s healthy if you follow a few rules.
What is peanut butter?
Peanut butter is a thick, creamy food product made from ground peanuts. It takes about 540 nuts to make a 12-ounce jar of peanut butter. By the way, calling peanuts a nut is not entirely correct. Botanical experts will tell you that peanuts are legumes, but cooks will point out their nutty flavor.
It is difficult to determine who first came up with the idea of making peanut butter. According to historian Eleanor Rosenkranz, Americans “spied” the recipe for the product in Cuba – local women ground peanuts and spread them on bread. Others claim that peanut butter was invented by doctors at a New York hospital, who were using it to combat digestive problems in patients.
But it was the creator of Kellogg’s cereal, Dr. John Harvey Kellogg, who patented the method for creating peanut butter in 1895. He also positioned the product as a nutritious protein substitute for people who had difficulty chewing solid foods. Peanut butter soon became a favorite among Americans, especially vegetarians.
6 Reasons to Eat Peanut Butter Every Day
Today, the demand for peanut butter is not decreasing. Even the National Aeronautics and Space Administration (NASA) includes it in the standard rations for astronauts.
Peanut butter is not only delicious, but also nutritious. Nutritional value of two tablespoons (32 grams) of peanut butter:
So why is it good to eat peanut butter every day?
Weight control
Professor of the Faculty of Preventive Medicine and Public Health at the University of Navarra, Mayra Bes-Rastrollo, and colleagues from the Harvard School of Public Health observed more than 50,000 women for 8 years and confirmed that including peanuts in the diet does not lead to weight gain, but, on the contrary, can help control it.
The healthy fats and proteins in peanut butter are thought to help you feel full longer, so those who eat a peanut butter sandwich for breakfast are less likely to overeat or snack on something sweet between meals.
Low glycemic index
Low glycemic index (GI) foods slowly raise blood glucose levels without causing spikes. And the GI of peanut butter is 14, which is low.
This is confirmed by a study by American scientists, in which 16 adults took part. On the first day, they had two slices of white bread and a glass of apple juice for breakfast. On the second day, some participants were offered to eat two additional tablespoons of peanut butter. Before and after breakfast, the participants’ blood glucose levels were measured. It turned out that after a breakfast of white bread, blood glucose levels increased sharply, but if you eat a sandwich with peanut butter, there are no sugar spikes.
Good sleep
Peanut butter contains tryptophan, an amino acid from which the body produces melatonin, a hormone that regulates the sleep-wake cycle.
High stress resistance
Regular consumption of peanuts and peanut butter reduces anxiety and increases stress resistance — this is the conclusion reached by experts from Spain. Scientists believe that peanut butter helps intestinal bacteria secrete healthy short-chain fats. These, in turn, have a beneficial effect on mood, improve memory and give strength.
Gaining muscle mass
To build muscle, you need protein. And 35% of peanut butter is protein, which also contains almost all the essential amino acids. Peanut butter also contains magnesium , which promotes muscle contraction and relaxation, reduces the need for oxygen in muscle cells, and most importantly, helps synthesize protein.
Good digestion
Peanut butter contains both types of fiber: soluble and insoluble. Soluble fiber reduces blood glucose and cholesterol levels. Insoluble fiber, combined with magnesium, supports the digestive system – promotes regular bowel movements and prevents constipation.
Harmful effects of peanut butter
Peanuts are one of the eight most highly allergenic foods, and roasting does not make this property disappear, but rather increases it. In people with hypersensitivity to peanut proteins, peanut paste can trigger allergic reactions, including severe ones.
But if you don’t have an allergy, you shouldn’t give up on peanuts. On the contrary, the American Academy of Allergy, Asthma, and Immunology (AAAAI) recommends introducing peanuts and other allergens into your baby’s diet as early as four to six months of age to avoid developing allergies in the future.
People with high blood sugar and cholesterol levels should exercise caution. To improve the taste and consistency of the paste, some manufacturers add ingredients that change the nutritional value of the product.
Main harmful components:
- Sugar – if there is a lot of it, the glycemic index of the paste increases. Real peanut butter tastes a little different from regular peanuts. Yes, it will not be sweet.
- Trans fats are needed to stabilize the product so that the oil remains homogeneous. Manufacturers are required to warn about the presence of trans fat, but they hide this component under the name “hydrogenated fats”. They are harmful to the body because they increase the level of “bad” and decrease the level of “good” cholesterol.
Is natural peanut butter better than processed?
Yes, because it does not contain harmful additives – trans fats and sugar.
What is considered natural peanut butter? The U.S. Food and Drug Administration (FDA) defines natural (unprocessed) peanut butter as a product that contains at least 90% peanuts.
Since the natural product does not contain stabilizers, the oil in it can separate from the solid particles, and the paste must be stirred before use. This also means that natural peanut butter should be stored in the refrigerator, since at room temperature it easily spoils – oxidizes and turns rancid.
Real peanut butter contains crushed peanuts, which gives the product a crunchy texture. This is what differentiates real butter from peanut butter spreads.
The main problem with natural peanut butter is that it may contain salmonella and aflatoxins. These harmful substances are produced by the mold fungi Aspergillus. Aflatoxins enter peanuts during their growth in the soil and when they enter the body, they can damage the liver and slow growth in children. Processed types of paste undergo purification, which significantly reduces the content of aflatoxins.
Is it okay to eat peanut butter every day?
Yes, if you don’t have a peanut allergy and you find a quality peanut butter that is free of trans fats and added sugar. When buying peanut butter, look at the ingredients. The ideal option is a product that contains at least 90% natural peanuts and perhaps a small amount of salt.
However, it is important to observe moderation. The recommendation to eat no more than two tablespoons of peanut butter per day was not without reason. Peanut butter is a very high-calorie product, and if you eat it during a snack, and not for breakfast, lunch or dinner, you will soon notice an increase in weight.
Here are some ideas on how to eat within the recommended amount:
- Breakfast: Spread peanut butter on whole-grain toast or add a small amount to oatmeal, yogurt or smoothies.
- Lunch: Add peanut butter to sauces for Asian dishes such as noodles or salads.
- Desserts: Mix peanut butter with oatmeal, honey, and dried fruit, or add it as an ingredient to pancake or muffin batter.