Discover peanut butter's surprising benefits for heart and weight
Peanut butter, especially when made from pure peanuts, is a true treasure trove of nutrients. Despite being unjustly demonized over the years due to its fat content, the latest research shows that regular consumption of this product can offer many health benefits.
Peanut butter is a star of healthy cuisine—not only is it delicious, but it's also loaded with nutrients that support heart health and weight management. When consumed in moderation, it can be a valuable addition to your daily diet, helping maintain a healthy figure and reducing the risk of cardiovascular diseases. Do you know why you should include two tablespoons of this creamy treat in your diet daily?
Peanut butter – natural support for a healthy heart
Peanut butter, typically made from peanuts, is a rich source of nutrients. It contains monounsaturated fatty acids, fiber, magnesium, potassium, and vitamin E, also known as the "youth vitamin." These components make this product beneficial for the heart and circulatory system.
Research conducted by Fraser and colleagues in the 1990s indicated that regular consumption of peanuts and peanut butter is associated with a reduced risk of heart disease-related deaths. The key factors are the healthy monounsaturated fats and the presence of resveratrol—a powerful antioxidant found in peanut butter made with peanut skins. Resveratrol helps combat atherosclerosis, reduces inflammation, and protects blood vessels.
Moreover, the phytosterols in peanut butter can help lower "bad" LDL cholesterol levels. By blocking its absorption from food, they reduce the risk of developing cardiovascular diseases, such as hypertension or coronary artery disease.
Peanut butter and weight loss – why is it worth reaching for?
Contrary to popular belief, peanut butter, when consumed in reasonable amounts, does not contribute to weight gain. Quite the opposite—it can support weight loss. How is that possible?
Regularly eating peanut butter helps control appetite. The fiber and plant protein it contains keep you feeling full longer, which helps limit snacking between meals. A 2008 study showed that people who consumed peanut butter or peanuts as snacks were less likely to eat unhealthy food and found it easier to maintain their weight.
Peanut butter also helps stabilize blood sugar levels, which is particularly important for people struggling with insulin resistance. This helps avoid sudden hunger attacks and the so-called yo-yo effect, which often occurs after restrictive diets.
Are the fats in peanut butter healthy?
Peanut butter contains a relatively high amount of fat—that's true. However, it's worth examining its composition more closely. Approximately 80% of the fats in this product are healthy monounsaturated fats, which positively affect the body. In terms of the ratio of unsaturated to saturated fats, peanut butter ranks just behind olive oil.
However, it's important to remember that peanut butter is a high-calorie product. A tablespoon contains about 116 kcal, so controlling portions is essential. The recommended daily amount is two tablespoons, which is about 1.4 ounces. This amount will provide valuable nutrients without overloading the diet with excess calories.
How to choose healthy peanut butter?
Not all peanut butter available in stores is equally valuable. When selecting this product, it's important to pay attention to the ingredients—the best peanut butter is one that contains 100% peanuts. Avoid products with added sugar, salt, and hydrogenated oils, which can reduce its nutritional value.
If you want to ensure quality, you can make peanut butter yourself. Simply blend roasted peanuts into a smooth mass. If you like a stronger flavor, you can add a pinch of salt or a little honey.
Peanut butter – a daily portion of health
Eating two tablespoons of peanut butter daily can provide many health benefits:
- It supports heart health with its monounsaturated fats, fiber, and resveratrol content.
- Helps control weight by providing a feeling of fullness for longer.
- Stabilizes blood sugar levels, protecting against sudden hunger attacks.
- Provides plant-based protein, which aids muscle recovery.
Don't avoid this valuable product because of its fat content—instead, incorporate it into your diet in the right amounts and enjoy its unique taste and health benefits.
Peanut butter is more than a delicious snack. It's a wholesome product that supports heart health, helps maintain a slim figure, and provides energy for the entire day. Choose natural peanut butter and remember to keep portions moderate—just two tablespoons a day can lead to positive changes in your health and well-being. Try it, and you'll find that peanut butter is the perfect companion for a healthy lifestyle!
