Is peanut butter more than just a breakfast spread? For some, it’s simply a tasting topping that can be enjoyed by children and adults, and for others, it’s a go-to food that can almost be seen as a health supplement.

When supplemented correctly into one’s diet, peanut butter can add beneficial nutrients and provide health benefits such as improving blood sugar levels, improve heart health, improve muscle recovery and adding healthy fats to your diet.

What makes peanut butter popular amongst fitness enthusiasts is the nutrients it brings to improve performance, post-workout recovery, and the ease to add it with other foods making it a perfect on the go snack. However, like all other breakfast spreads and foods alike, you need to understand how to moderate it according to your health.

Nutrition Profile: 2 tablespoons 

  • Protein. 7.02 grams
  • Magnesium. 57 mg
  • Phosphorous. 107 mg
  • Zinc. 0.85 mg 
  • Niacin. 4.21 mg
  • Vitamin B-6. 0.17 g 

Health Benefits of Peanut Butter

Health Benefits of Peanut Butter
  • Energy Booster

Peanut butter has a high-calorie content compared to other spreads, but it also means that it has an abundance of natural sources of energy. The magnesium in peanut butter provides slow-release energy to keep you energized for prolonged periods. If you have an active lifestyle or perform a lot of sports, peanut butter is ideal for you.

  • Blood Sugar Management

Peanut butter (depending on the brand and type you buy) shouldn’t contain any added sugars. This means that there won’t be any impact on blood glucose levels and that those who are looking for low sugar foods or those who have diabetes can consider peanut butter. As peanut butter is rich in monounsaturated fats and not saturated fats. It’s a better alternative for those looking to improve their blood sugar level and cholesterol. Peanut butter is also a great source of magnesium. This is a nutrient that can help people with diabetes. Low intake of magnesium levels are commonly linked to prediabetes and type 2 diabetes.

  • Healthy Fats

Peanut butter is high in fat, but keep in mind it is high in unsaturated fat and low in saturated fat. This means that it contains the kind of fat that your body needs, such as monounsaturated and polyunsaturated fat. Peanut butter and most natural nut-based products can help to reduce appetite as well as produce muscle-building hormones via its healthy fat content. 

  • Bodybuilding

No matter what goals bodybuilders and fitness enthusiasts are aiming for, including peanut butter in their diets, is one of the best things for them to add. As peanut butter has a high-calorie content, this can help bodybuilders to get bigger without getting fat as it is low in saturated fat.

The protein content in peanut butter will help in muscle retention and muscle tissue recovery. Although peanut butter does not contain branched-chain amino acids (essential to muscle building), it will help to increase daily protein intake.

  • Rich In Fibre

Every two tablespoons of peanut butter contain 2g of fibre. Fibre is important in reducing the risk of heart disease, bowel cancer, and type 2 diabetes. High fibre diets also promote better digestion and gut health. Fibre is also important for better heart health. The fibre content in peanut butter can help to reach the recommended daily intake.

Keep in Mind

  • Peanut butter needs to be moderated. Just like protein and carbohydrate, fat needs to be moderated even though they may be healthy. Too much peanut butter can also make you gain weight. 
  • Choose the brand carefully. When shopping for peanut butter, be sure to check all the labels and compare. Some peanut butter has added formulas for a better taste or boosted nutrients. The best type of peanut butter to buy are normal or organic types. Any other gimmicks that try to incorporate more protein or fibre are usually added with sugar.
  • Keep away from those who are allergic. Those who have a peanut allergy need to keep away from peanut butter as they would with other peanut products. Those who have this allergy will notice skin reactions, such as hives, redness or swelling. More serious and often fatal reactions are swelling in the mouth and throat.
  • Never use as a meal replacement. Peanut butter contains many important nutrients, but that doesn’t mean stopping the consumption of other foods. A healthy diet will always include fruits, vegetables, and meat. Peanut butter is merely a supplementation food and nutrient booster. 

Ways to Eat Peanut Butter

  • Use as a spread on whole-grain bread for a healthy breakfast.
  • Blend with fruit and protein supplements as a post-workout smoothie
  • Use as a dip for celery or other vegetables and fruits
  • Use as a decoration for cakes or desserts

Head over to the Okadoc app to immediately book an appointment with your health practitioner.