Peanut butter is a food product prepared from grinding dry roasted peanuts, resulting in a natural cream. It is rich in two macronutrients that can keep you feeling fuller for longer, preventing junk food throughout the day.
However, that doesn't mean you should consume it without any criteria. That said, learn about the benefits and consequences of consuming too much peanut butter.
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Peanut butter benefits
Peanuts are a great food – when eaten in moderation! – due to its energy value. In addition, it is a good source of vitamins, minerals and phytochemicals with antioxidant and anti-inflammatory properties.
In its composition we can find more than 20 amino acids, polyphenols, antioxidants, vitamins and minerals. Among the main vitamins are vitamin E, folates and the B vitamins, vitamins B3 and B6.
Therefore, eating peanut butter is ingesting all these substances beneficial to the body in an easier and more tasty way. But it doesn't stop there, the food is also rich in minerals like magnesium, phosphorus, potassium, zinc and copper. And it also has resveratrol, flavonoids and phytosterols in its composition that help in cardiovascular protection, since it has a role in cholesterol balance.
With the consumption of peanut butter, you can:
- Lose weight;
- Strengthen your heart;
- Build more muscle – combining your consumption with physical exercises;
- Relieve muscle pain;
- Reduce chronic inflammation;
- Control diabetes;
- Get a better night's sleep.
And the consequences?
One of the main warnings regarding the exacerbated consumption of peanut butter is its high caloric value. As much as it is a favorite food in the “fitness world”, it is not a calorie-free food.
Also, care should be taken which jar of butter you buy from the market. Catherine Karnatz, RD, nutritionist registered in Hampton, Virginia, warns: "Some varieties of peanut butter, such as honey roasted versions, contain too much added sugar." Consuming these “flavors” of food can raise blood glucose.
"Over time, eating too many added sugars can put you at greater risk of developing type 2 diabetes and cavities."
According to her, the best peanut butter to consume is one that contains less than 5 grams of sugar per serving, to keep blood sugar balanced.
