Including peanut butter in your meal may help decrease your appetite and minimize increases in your blood sugar, according to a study published in the "British Journal of Nutrition" in June 2013. This nutrient-dense food provides significant amounts of protein, fiber, niacin, vitamin E, magnesium, manganese and phosphorus. It is also high in fat, however, so watch your serving size so you don't go over your recommended daily fat consumption.
A 2-tablespoon serving of chunky peanut butter provides 7.7 grams of protein. Choosing a smooth peanut butter increases the protein to 8 grams per serving in regular peanut butter and 9.3 grams per serving in reduced-fat peanut butter. Although the protein in peanut butter doesn't contain all of the essential amino acids needed by your body, pairing it with another protein source, such as whole-grain bread or milk, will form a meal with sufficient amounts of all of the essential amino acids.
Each serving of crunchy peanut butter has 16 grams of fat, or 25 percent of the daily value. A serving of regular creamy peanut butter has 16.1 grams of fat, and reduced-fat creamy peanut butter has 12.2 grams of fat per serving. Depending on the type of peanut butter you choose, all but 2 or 3 grams of this fat, however, come from healthy unsaturated fat instead of unhealthy saturated fat. Unsaturated fats may help lower your cholesterol levels, while saturated fats increase your risk for high cholesterol and heart disease.
- Health-Alicious-Ness.com: Nutrition Facts Comparison Tool
- University of Illinois Extension: Eating for Cadiovascular Health
- Centers for Disease Control and Prevention: Protein
- British Journal of Nutrition: Acute and Second-Meal Effects of Peanuts on Glycaemic Response and Appetite in Obese Women With High Type 2 Diabetes Risk: A Randomised Cross-Over Clinical Trial