Peanut butter is one of the delicious foods that children and adults alike love, and it can be eaten in many ways, but what is peanut butter? What are the benefits of peanut butter, and does it have any harm? Follow the next article to learn more about peanut butter.
What Is Peanut Butter?
Peanut butter is basically a paste made from peanuts, and it contains various added ingredients, such as sugar, vegetable oils, and even unsaturated fats.
Eating a lot of added sugar and trans fats has been linked to various health problems such as heart disease, so it is recommended to eat fresh peanut butter that does not contain much preservatives.
The health effects of regular peanuts should be nearly the same as those of peanut butter, as it only contains ground peanuts.
Peanut Butter Benefits
Peanut butter is a balanced source of energy
Peanut butter is a fairly balanced energy source, providing all 3 macronutrients, as 100 grams of peanut butter contains:
Carbs: 20 grams of carbs, 6 of which are fiber.
Protein: 25 grams of protein, which is very good compared to most other plant foods.
Fat: 50 grams of fat.
Peanut Butter Is a Good Source of Protein
Peanut butter is made up of around 25% protein, making it an excellent plant protein source, but low in methionine, the essential amino acid.
Peanuts belong to the legume family, which also includes: beans, peas and lentils, and legume protein is much lower in methionine and cysteine compared to animal protein.
Whatch out; For those who depend on peanut butter as their primary source of protein, insufficient methionine is a real risk.
Low in Carbohydrates
Peanuts are low in carbohydrates and are suitable for people who suffer from type 2 diabetes or who follow a low carb diet.
Rich in Healthy Fats
Peanut butter is a good source of healthy fats as follows:
- Half of the fat in peanut butter is made of oleic acid, which is a healthy type of monounsaturated fat that's found in large amounts in olive oil.
- Peanut butter also contains some linoleic acid, which is an essential omega-6 fatty acid, and some studies indicate that high intake of omega-6 fatty acids may increase inflammation and the risk of chronic disease, but more studies are needed.
Pay attention to the high calorie content of peanut butter, as 100 grams of it contains 588 calories, so you should not overeat it.
It Is Fairly Rich in Vitamins and Minerals
Peanut butter contains many vitamins and minerals, but it contains a large amount of calories, vitamins and minerals include:
- Vitamin E, Vitamin B3 (niacin), Vitamin B6, Folate, Magnesium, Copper, and Manganese.
- Peanut butter is also high in biotin and contains good amounts of vitamin B5, iron, potassium, zinc and selenium.
Rich in Antioxidants
Peanut butter is rich in antioxidants, including p-coumarin and resveratrol, and these plant compounds have been linked to various health benefits in animals, such as fighting heart disease and chronic diseases.
Side-Effects Of Peanut Butter
Peanut butter is a potential source of aflatoxin
Peanut butter may contain varying levels of aflatoxins, which are toxic compounds formed by a type of mold, and have been linked to an increased risk of liver cancer. Learn more about the harms of peanuts and butter from them in detail.
Be careful when eating peanuts with their products, including butter, for people with allergies, know the symptoms of peanut allergy and how to prevent them.
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