Peanut butter, according to Food.com, is a blend of ground, shelled peanuts, vegetable oil, and salt that was invented in 1890 by a St. Louis physician who wanted to provide his patients with an easily digestible, protein-rich food. Peanut butter comes in smooth and chunky varieties in both commercial and natural types. According to The Peanut Institute, commercial and natural types of peanut butter both must contain a minimum of 90 percent peanuts, with no artificial sweeteners, colors, or preservatives. The only main difference is that commercial peanut butters are blended for convenience and a creamy texture, while natural peanut butter contains a more separated peanut product and oil that needs to be stirred before using and has a slightly grainy texture. Regardless of type, peanut butter contains many health benefits as part of a balanced diet.
Protein-rich
According to the Minnesota Department of Health, peanut butter is a rich source of protein that is needed by the body for growth, development, and repair of muscles, among other functions. Peanut butter, according to The Peanut Institute, generally contains about 8 g of protein per 2 tablespoons.
'Good Fat' Source
The Peanut Institute reports that peanut butter is high in "good fats" such as mono- and polyunsaturated fats that have been shown to decrease cholesterol levels and reduce risks of chronic disease. Although it contains a healthy source of fat, peanut butter still contains 16 g of fat per 2 tbsp., according to the University of Georgia Extension. It should be eaten in moderation as part of a healthful, balanced diet.
Source of Folic Acid
The Minnesota Department of Health reports that peanut butter is a good source of folic acid, which has been shown to lower birth defects during pregnancy and lower the risk of developing heart disease. Folic acid, or folate, according to the National Peanut Board, aids in cell division, so it is a particulary important nutrient to consume during periods of growth as in childhood and in women of child-bearing age.
Fiber-rich
The National Peanut Board reports that peanut butter is a good source of fiber at 2 g of fiber per 2 tbsp. Fiber is especially helpful in maintaining a healthy digestive tract, helps to control blood sugar levels, and can also help to reduce cholesterol in the blood, according to the American Peanut Council.
Rich in Vitamins and Minerals
Peanut butter is also rich in many vitamins and minerals. Peanuts, according to the American Peanut Council, contain B vitamins such as thiamin, riboflavin, and niacin, which assist in nerve function and healthy digestive function, as well as iron, calcium and potassium, which are important minerals in transport of oxygen, bone health, and fluid balance in body cells, respectively. Peanut butter, according to the National Peanut Board, also contains vitamin E, which is an antioxidant that protects cells and tissues from damage that can lead to chronic disease.
Peanut Butter Uses in a Healthy Diet
Peanut butter, according to the University of Georgia Extension, can be enjoyed in a variety of ways such as a spread for fruit, vegetables, or crackers, or on a sandwich with or without jam or jelly for lunch. Peanut butter can also be used in a variety of recipes in sauces or in baked goods in order to enjoy the health benefits of peanut butter any time of the day.
Member Comments