It is OK to eat peanut butter every day, but in moderation. Do not eat more than 2 tablespoons, approximately 32 grams, a day.
This protein-packed spread is made by blending roasted peanuts into a thick paste and contains various nutrients that promote good health. However, you should always check the label for unhealthy ingredients, such as sugar, trans fat, and vegetable oils.
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4 health benefits of peanut butter
- Lowers heart disease risk: Oleic acid is one of the main fats in peanut butter, and it helps regulate cholesterol, blood pressure, and blood sugar levels. Keeping these factors under control lowers your risk of developing heart disease. The omega-6 fatty acid content of peanut butter also helps improve good (high-density lipoprotein) cholesterol levels and lowers bad (low-density lipoprotein) cholesterol levels.
- Prevents diabetes: Oleic acid helps lower insulin resistance, which is a factor that plays a role in increased sugar levels and the development of diabetes.
- Fights free radicals: Antioxidants such as manganese, vitamin E, and resveratrol in peanuts may help counteract the effect of free radicals in the body. Free radicals increase the risk of chronic diseases, including cancer. Eating peanuts can reduce this risk. A study suggests that roasting the peanuts before making peanut butter increases the antioxidant content.
- Promotes weight loss: If consumed in moderation and substituted for unhealthy fats, the unsaturated fats in peanut butter can help you in your weight loss journey. The proteins and fiber in peanut butter can help you feel full for longer.
What happens if you eat too much peanut butter?
Eating peanut butter in moderation provides you with wholesome nutrients. However, eating too much can make you gain weight because it is packed with calories and fats. The risk of weight gain increases even more if you consume commercial peanut butter brands, which often have added sugars, oils, and fats.
Mineral deficienciesThe high phosphorus content in peanuts can restrict the absorption of other minerals in the body. If you suffer from mineral deficiencies, such as iron deficiency anemia or zinc deficiency, a diet containing phosphorus-rich foods can aggravate these conditions.
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Natoli S, McCoy P. A review of the evidence: nuts and body weight. Asia Pac J Clin Nutr. 2007;16(4):588-97. https://pubmed.ncbi.nlm.nih.gov/18042516/
Food Data Central. Natural peanut butter. https://fdc.nal.usda.gov/fdc-app.html#/food-details/718824/nutrients