LifestyleJust two tablespoons a day - your heart will thank you

Just two tablespoons a day - your heart will thank you

Eat two tablespoons a day. That's how peanut butter affects the body.
Eat two tablespoons a day. That's how peanut butter affects the body.
Images source: © Getty Images | © 2017 Annick Vanderschelden

8:22 AM EST, November 17, 2023

Does two tablespoons of peanut butter a day as part of your diet sound absurd? Not at all! Consuming this amount of peanut butter can positively impact our health and weight management. Let's see how.

What's in peanut butter?

Peanut butter is a protein-rich food made by blending roasted peanuts into a thick paste. While it contains nutritious ingredients beneficial to our health, treading the label on the jar. Some commercially available peanut butter brands contain sugar, trans fats, salt, and other oils.

When buying peanut butter, opt for the "pure" varieties, free of unnecessary additives (and every bit as delicious!). This version is a rich source of vitamins and minerals, including:

- Vitamin E,

- Vitamin B3,

- Vitamin B6,

- Magnesium,

- Manganese.

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The health benefits of peanut butter

Consuming two tablespoons of peanut butter a day can enhance our health in the following ways:

  1. It lowers the risk of heart diseases: The oleic acid in peanut butter, a primary fat component, helps regulate cholesterol, blood pressure, and blood sugar levels. Controlling these factors lowers the risk of heart diseases. Peanut butter also contains omega-6 fatty acids, which increase the level of good cholesterol (high-density lipoproteins) while reducing bad cholesterol (low-density lipoproteins).
  2. It may help prevent diabetes: Oleic acid contributes to reducing insulin resistance, a condition causing the body's cells to react ineffectively to insulin, leading to increased blood sugar levels.
  3. It fights against free radicals: The antioxidants - manganese, vitamin E, and resveratrol - found in peanuts can combat free radicals, reducing the risk of chronic diseases including cancers. Studies suggest that antioxidant content increases when peanuts are roasted before making peanut butter.
  4. It can aid in weight loss: When consumed moderately, the unsaturated fats found in peanut butter may aid weight loss. The protein and fiber content helps maintain a feeling of fullness for a longer duration.

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What happens if you consume too much peanut butter?

While moderate consumption of peanut butter provides our body with wholesome nutrients, overconsumption can lead to weight gain.

Note that the high phosphorus content in peanuts might limit the absorption of other minerals. People with iron or zinc deficiencies should limit their intake of phosphorus-rich foods, as it could exacerbate their condition.

Remember to drink each day: it can act as a protective shield against diabetes.

For those with peanut allergies, steer clear of peanut butter as an allergic reaction can be life-threatening!

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