Peanut butter is a food paste or spread made from ground, dry roasted peanuts. It mostly contains ingredients that modify the taste and texture, such as salt sweetness or emulsifiers .

This butter is a nutrient rich food containing high level of protein, several vitamins and  minerals .

Types of peanut butter :

• Conventional peanut butter, which consist of up to 10% salt, sugars and hydrogenated vegetable oil.
• Crunchy or chunky peanut butter, Which includes coarsely ground peanuts fragments to give high texture.
• Smooth peanut butter , in which peanuts are ground uniformally, possibly with addition of corn, syrup and vegetable oil, to create a thick , creamy texture like butter.
• Natural peanut butter in which the peanut and salt is available only.

Consumption of peanut butter

The united state is leading exporter of such butter , and one of the largest consumers of such butter. Annually January 24 is national peanut butter day in United states.

Nutritional benefits of peanut butter :

Such butter provides a good amount of protein, along with essential vitamins and minerals such as Magnesium , Potassium and Zinc.

Mostly notable, each 2 tablespoon serving of such butter provides the following nutrients , minerals and vitamins :

Protein :  Such butter contains 7.02 g of protein per 2 tablespoon serving. this counts towards the recommended dietary allowance ( RDA ). For women 46g and 56g for men, which varies by age and activity level.

Magnesium : With 57 mg of Magnesium, each serving helps towards the RDA of 400 – 420 mg in men and 310 – 320 in women. Magnesium is essential for health, playing a role in over 300 chemical processes in body.

Phosphorous : Each serving contains 107 mg of phosphorous. Which is about 15.3 % of RDA of 700mg for adults. Phosphorous helps the body to build healthy cells and bones and helps cells to provide energy .

Zinc : A serving of such butter provides 0.85mg of zinc. This is 7.7% of the recommended daily intake of 11gm for men, and 10.6 gm for women. Zinc is necessary for immunity , protein syntheses and DNA formation .

Vitamin B-6 : with 0.17g of vitamin B-6 per serving of such butter provides almost 14% of an adult’s RDA of 13mg.

Benefits of consuming Peanut butter

Peanut butter, A Muscle building food :-

Such butter provides protein monounsaturated fats , several vitamins and minerals . A nutrients rich food like this butter may be just the addition your client need. Such butter is a muscle building food and it helps in recovery of body and also good in taste and texture. Such butter have many ingredients which are helpful in muscle building or recovery which leads to muscle formation in human body . before taking peanut butter be sure that it should be of good quality. https://www.amazon.in/MYFITNESS-Original-Peanut-Butter-Chocolate/

Beneficial for Heart health :

Consuming peanut butter is highly beneficial for your heart health. Such butter contains a rich amount of monounsaturated fatty acid, potassium, fiber arginine, magnesium and plant proteins and also contains some bioactive compounds that helps in reducing the chances of heart diseases. It also helps in reducing the cholesterol level in your blood. In such way that butter helps in preventing heart diseases and improves heart health.

May reduce risk of diabetes :

Such butter might help in lowering blood glucose levels. the compounds present in such butter like fat, fiber and magnesium helps in reducing the risk of type 2 diabetes. this might be alter the insulin sensitivity and reducing the ratio of carbohydrates that converted into glucose.

May reduce risk of Cancer :

Consumption of such butter helps in reducing the risk of intestinal cancer. The compounds present in such butter like resveratrol and phytosterols which has antioxidants properties are helpful in reducing the risk of Cancer and provide many other benefits.

Helps in Weight loss :

There is a healthy fats present in such butter called monounsaturated and polyunsaturated fatty acids. these fats helps in loosing the weight and reduce the chances of weight gain or obesity. Food like peanut butter which is high in healthy fats, rich in protein and fibers, keep us feel full for longer and avoid overeating.

Healthy for skin and hairs :

Peanut butter contains many important or healthy compounds like biotin, B vitamin that plays an important role for healthy hairs and vitamin E present in such butter nourishes the skin and protect your skin from the UV rays of sun.

How much Peanut butter should we take :-

For most people, this means sticking to 1 – 2 tablespoon per day .Visually 1 tablespoon is about the size of your thumb , while 2 is about the size of a gulf ball. Options for peanut butter that contains no added sugar and has a simple ingredient list, such as peanuts and salt .

Side effect of Peanut butter :

Most peanut butter is made with palm oil which is high in saturated fats and also contains sugar.  “Health fowler CIHC , IWHC said,” food with high saturated fats , when eaten in large quantities over time could have negative effect on health such as high cholesterol, diabetes and heart diseases and many other side effects in body because of warmth in nature , cheaper quality peanut butter can also cause pimple and acne problems also.

Some other side effects of consuming such butter are following :

High in Calories :

It is a nutrient dense food so, it has higher calories than other things of it’s comparability. Higher calories can cause extra weight gain.

High in Fats :

Peanut butters are also high in fats because peanuts contains some saturated fats, which can leads to the heart problems when it consumed in extra quantity over time.

Allergic reactions :

In some people, such butter can cause some allergic problems. people who have allergic issues with peanuts should avoid it’s consumption and consult to the doctor when you want to consume it.

Stomach upset :

such butter can cause stomach upset when it consumed in high quantity. People who usually not eat much peanuts should not eat such butter in excess quantity. It can also leads to bloating and stomach discomfort.

Conclusion

As we studied above, peanut butter have several benefits but have some negative effect . So, it should be in our mind to use or intake peanut butter in limited quantity and of good quality.

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