Peanut Butter Benefits – Scientific Facts

Peanut Butter Benefits

Peanut butter was developed in the late 1800s by a Canadian chemist, Marcellus Edson. It was made of roasted peanuts, into a thick paste with a bit of sugar and other additives to give it its creaminess. This tasty paste is filled with mono- and polyunsaturated fats and plenty of protein. It comes in both creamy and crunchy/chunky, but the latter has more fiber. 

Now, onto the difference between regular peanut butter and natural peanut butter. Is there a difference? Well, regular peanut butter has additives such as vegetable oils and sugar. Natural peanut butter has very few ingredients listed and not as gritty compared to regular since regular peanut butter has more sugar.  Next, let’s talk about some peanut butter benefits.

Peanut Butter Benefits

Peanut butter has shown to have many health benefits. For a long time, people have claimed that peanut butter can help with many medical conditions and be an overall great option for people that want to live a healthy lifestyle. When considering peanut butter, it is important to understand that the healthiest option is a paste that is made primarily of peanuts without too many extra ingredients. This means that you should watch out for lower quality products that include sugar, vegetable oils and even trans fats in their peanut butter. Some of the potential benefits of peanut butter consumption are:

  • Weight loss by promoting hunger control and feeling of fullness
  • High in healthy fats such as oleic acid and omega-6 fatty acid
  • Good source of protein
  • Rich in vitamins E, B3, B6, folate, magnesium and more
  • Rich in antioxidants
  • High in fiber


Is Peanut Butter Good For You?

As listed above, there are a lot of great nutritional components in peanut butter that can be beneficial for everyone. Peanut butter is rich in nutrients, vitamins and fiber. Although peanut butter should not be consumed regularly, it can be quite beneficial if consumed every now and then in small amounts and as snack replacements to keep you full. When consumed in moderate amounts, peanut butter is unlikely to have any major negative effects as long as sugary drinks, trans fats and other processed foods are also avoided.

Is Peanut Butter Good For Weight Loss?

Many say that peanut butter can help you lose weight. Although this claim itself is not true, it is true that peanut butter can help keep you feeling full for a long period of time. Therefore, a lot of individuals will eat it as a snack in order to control their hunger and thus result in weight loss overtime. However, peanut butter alone should not be used as a weight loss food. In fact, consuming too much peanut butter, especially peanut butter that is not of the best quality and contains many additional ingredients, can cause weight gain. Therefore, methods such as exercise and proper diet are preferred over peanut butter consumption when it comes to weight loss. If peanut butter is occasionally consumed as a snack in appropriate amounts, this can keep you feeling full and decrease the likelihood of over-snacking. This method can help contribute to your weight loss journey.

Peanut Butter for Protein

Peanut butter is a very balanced energy source when you might feel tired and hungry. It is also a great source of protein. Although peanuts are in the legume family, which are a great source of protein, peanut butter alone does not contain enough protein to accurately replace consumption of meat and nuts and beans in a normal diet. Although peanut butter is high in protein, it is not enough for individuals that rely on peanut butter alone for their main protein source.

Peanut Butter Calories

The calorie content in peanut butter can vary depending on which peanut butter product you may choose to consume. As mentioned above, there are many peanut butter products that contain additional ingredients such as sugars and trans fats. This makes the peanut butter less pure and of lower quality due to the high sugar content. Peanut butter with the best benefit is a natural paste made of peanuts that contains little to no sugar or additive ingredients. Calorie content can be as little as 180 calories per serving (with one serving being 1 or 2 tablespoons depending on the brand of peanut butter), to as high as 200 calories.

More Butters!

Almond butter has great amounts of omega-6 fatty acids. It has a better source of omega-3s than actual peanut butter. This can help in heart health and lower bad cholesterol. So many nutrients are packed in this butter. Coconut butter is high in calories, but low in fatty acids. However, it can aid in immune system health and fight infections. Hazelnut butter is another alternative with high calories. There’s not a lot of protein, but plenty of vitamins and minerals. There is even pumpkin butter, cashew butter, and walnut butter. So, be mindful of what you are looking for in terms of taste, what will be going with the butter, and the health benefits involved. There are endless possibilities with whichever butter one decides to choose.  These benefits can be discovered in our ask a doctor chat feature at Just health experts.


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