Health Benefits of Peanut Butter

A must sandwich spread in every child’s snack box, peanut butter offers a lots of health benefits and so can go on to make a great nutritional snack for adults too. Let’s find out how the spread of a peanut butter can add value to your health, how you can make your own peanut butter and cut down on the calories and keep yourself fit and slim!


Peanut Butter

Health Benefits of Peanut Butter (Image source:

Peanut Butter Nutrition Facts

Protein: Protein is essential for the body growth and to tone up the muscles tissues. A double tbsp of peanut butter holds 7 gms of protein.


Fiber: It regulates your digestive tract and keeps up your hunger pangs at bay. Two tbsp of peanut butter provides up to 2 gm of dietary fiber.


Potassium: It helps smooth functioning of your heart and the nervous system of the body. It also counters attack the sodium level (Salt intake) to keep off the stress to the cardiovascular system. Two tbsp of peanut butter provides 238 milligram of potassium.


Fats: It has both saturated and unsaturated fats. Both monounsaturated and polyunsaturated helps in cutting down the bad cholesterol from the blood stream and prevents the risk of heart diseases. Two tbsp of peanut butter holds 7.4 gms of monounsaturated fat and 4.4 gms of polyunsaturated fat.


The Health Benefits of Peanut Butter

Reduce the hunger: Addition of peanut butter in your daily diet keeps your stomach full and keeps a check on the weight gain.


Improves the cognitive skills and prevents Alzheimer disease: Two tbsp of Peanut butter gives 4.3 milligrams of niacin, a healthy nutrient that prevents Alzheimer disease and protects the cognitive activities.


Energy boost up for body builders: Peanut butter provides necessary fats, protein, fibers and vitamins that help up to meet a bodybuilder’s nutritional requirements. It also has a few amount of Q10, an important nutrient to support energy boost up.


Lowers the risk of stomach cancer: Peanut butter has high antioxidants level and has anti cancer properties such as Beta-sitosterol and p-coumaric acid which helps prevention of stomach cancer. Among women the cancer risk is reduced by 58% and in men by 27%!


Heart stroke prevention: As peanut butter cuts out the bad cholesterol from the blood stream and holds some resveratrol, a nutritient that reduces the risk of cardiovascular disease.


Prevent gallstones: Regular consumption of peanut butter lowers the risk of gallstones by 25 percent. It also contributes to better functioning of gall bladder.


Lower the risk of diabetes: A regular consumption of 2 tbsp of peanut butter reduces the risk of developing diabetes by 30%.


How to Make Peanut Butter at Home?

This would not only be safe and would also cut down on the sugar element from the peanut butter generally found available in the stores:

 How to Make Peanut Butter at Home?

Mix 1½ cup of unsalted roasted peanuts with 1 tbsp of peanut oil and blend it well in the food processor or a blender. Make a smooth paste and keep it in the fridge. The shell life of such peanut butter is 2 weeks.


Introduce one ounce of peanut butter (2 tbsp) in your daily diet and stay fit & healthy forever!

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