The peanut butter has benefits and harms … What you should know about it
Whether it is painted on bread or eating it with a spoon, peanut butter is a daily basic food for many people.
But how does the intake of this cream (or crunchy) regularly affect your health?
Explain a report to the “Health” website what a daily dose of peanut butter might do in your body:
Benefits
Supporting and repairing muscle growth
Protein is a prominent nutrient in peanut butter, as it provides two tablespoons of it about 7 grams, or approximately 14 percent of the recommended daily value.
Malina Malikani, who holds a master’s degree, a registered dietitian, and a child nutrition expert and the book “Safe and Simple Prevention from Food Sensitivity”, explained that “peanuts contain more protein than any other type of nuts”, which makes peanut butter a suitable source of amino acids that your body needs to build, preserve and repair muscle mass.
Feeling full of time longer
Thanks to its mixture of protein and healthy fat – about 16 grams of fat for each tablespoon – peanut butter enhances the feeling of satiety and helps you feel full for a longer period.
This is especially useful to control the desire to eat or maintain a healthy weight.
In a study conducted in 2022, the researchers found that 24 women suffer from obesity and eat full peanuts as part of a calorie -bound diet that lost more weight – at a rate of 3 kilograms – compared to those who did not eat peanuts.
It enhances heart health
Like other nuts and olive oil, peanut butter is rich in monounsaturated fats, which have been associated with a good cholesterol (HDL) and low -cholesterol (LDL) when consumed regularly – both are important to maintain heart health.
However, Malakani told “Health” magazine: “One share of peanuts also provides large quantities of other nutrients that have been proven to support heart health and public health,” including fibers, magnesium and omega -6 fatty acids.
Peanut is a source of arginine, an amino acid that helps relax the blood vessels and improve blood circulation, and potassium that maintains healthy blood pressure levels.
In one study, people who took peanuts daily for six months noticed a greater decrease in systolic blood pressure compared to those who did not eat it.
A sufficient dose of other nutrients
In addition, peanut butter contains basic precise nutrients such as magnesium and vitamin E.
Magnesium supports bone health and energy metabolism, while vitamin E helps to strengthen the immune system and protect cells from damage.
Negatives
It affects your diet
Although peanut butter is considered a dietary jewel, it is not free from potential defects. The standard share (two tablespoons) contains about 190 calories, so excessive consumption may contribute to increasing calories.
However, the specialist Sarah Garon explained that eating peanut butter daily – in moderation and as part of a balanced diet – should not lead to weight gain. “Several studies have shown that eating nuts does not affect weight, but rather helps prevent increased it,” she said to “Health”.
Increased intake of additives
Eating peanut butter may mean daily consumption of hydrogenated oils, added sugars, and excessive amounts of sodium – which may reduce their health benefits. On the other hand, Garon said that choosing a peanut butter contains only two components – peanuts and a little salt – helps you avoid these added materials.
Caus the disease
Peanut butter may be harmful to those with peanut allergy. Of course, eating peanut butter in abundance in the event of an allergy may lead to possible serious reactions.
Other potential fears include flastoxine, which are toxic compounds produced by fungi that grow on peanuts.
Finally, people with certain health conditions, such as kidney disease, may need to reduce the intake of peanut butter due to their nutritional content. The healthcare provider can help determine whether it is suitable for a specific diet.
Summary
Peanut butter is not just food that feels comfortable, but rather a rich option for nutrients that supports muscle health, feeling satiety, heart health, and energy when consumed in moderation. By choosing a high -quality peanut butter and taking into account the shares sizes, you can enjoy their benefits without excessive calories or additions.
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