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5 Health Benefits Of Eating Peanut Butter

Gone are the days when peanut butter was only limited to school tiffins, breakfast sandwiches and kids. 
Now peanut butter is more popular among gym going people and has been a staple for most bodybuilders in the west for years. 

And why it shouldn't be, as one serving of a healthy Peanut butter supplies 3 macro nutrients
  • Carbohydrates
  • Proteins 
  • Fats
Consuming peanut butter may not be as healthy as eating spinach or broccoli in terms of calorie, but it’s a great source of vitamin E, vitamin B3, vitamin B6, folate, magnesium, copper and manganese. In addition to these, it also contains small amounts of vitamin B5, Iron, Zinc, Potassium, Selenium.  

Studies have also shown that having peanuts can reduce the risk of heart disease, diabetes and other types of chronic health conditions. Peanut butter are not only filling and healthy, they are also great if you’re trying to lose weight.
Whether you make peanut butter at home, or get one from the market, There are many reasons to include this nutritious butter in your diet. So, let's take a look at 5 amazing peanut butter benefits in this article.

Health Benefits Of Eating Peanut Butter

1. Stronger Bones

Peanut butter is stuffed with nutrients like Iron and calcium which are important for transporting oxygen in the blood and promoting healthy and strong bones.

2. Promotes Healthy Heart

Peanut butter contains more of unsaturated fat than saturated fat, which makes it a fat friendly food which lowers the risk of cardiovascular and coronary heart diseases.

In addition to that, Peanut butter contains a substance called p-coumaric acid, which assists in balancing the damage done to cells due to cardiovascular diseases.

3. Helps In Weight Loss

Peanut butter helps in suppressing your hunger pangs, that leads to low calorie consumption and weight loss. One serving of peanut butter adds up to 180 - 210 calories in your daily calorie count, with a combination of fiber (2.6 g per serving) and protein (7-8 g per serving) that keeps you feeling full for longer period of time, so in this way you end up eating less overall. 

4. Reduces Risk Of Gallstones

Large percentage of gallstones are cholesterol stones, which are caused due to high levels of 'bad' cholesterol. Some studies have shown that consuming moderate amount of peanut butter can reduce the risk of gallstones by 25% as they have an ability of lowering bad cholestrol and increasing good cholesterol in the body.

5. Good Source Of Proteins For Vegetarians

Peanut butter works as a great source of protein for vegans and vegetarians as only 2-tablespoon serving of peanut butter contains more than 8 g of protein, 2 g of dietary fiber, and many other nutrients like potassium, iron etc.

Is It Bad To Eat Peanut Butter Everyday?

Even though peanut butter works as a good source of nutrition but it’s not all good as it does contains toxin as well.

Aflatoxin found in peanut butter and in other diets have shown links to liver cancer and impaired child growth. The same toxins can be found in other crops as well including corn and tree nuts.

However, it is to be noted that up to 90% of these toxins are destroyed when peanuts are roasted for making peanut butter. Also, Short term exposure to the aflatoxins in peanut butter seems to not affect humans much. hence, consuming peanut butter in moderation can perhaps be good to consume without severe side effects.


Peanut butter is fairly rich in nutrients and a decent protein source. It’s also loaded with fiber, vitamins, minerals, and assists in bodybuilding, weight loss as well .

But, it’s a potential source of aflatoxins also, which are associated with harmful effects in the long run.

Hence, you shouldn't use peanut butter as a dominant food source in your diet, it’s probably fine to eat it in small amounts.

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