If you are one of those who are wary of including peanut butter in your scheme of things, you need not fret as it reduces risk of diabetes, heart diseases and cancer.
What makes peanut butter a winner is it contains only unsaturated fats and is loaded with nutrients such as proteins, carbohydrates, monounsaturated fatty acids, folate, niacin, pantothenic acid, pyridoxine, riboflavin, thiamin, vitamin E, vitamin C, vitamin A, sodium, magnesium, calcium, manganese, phosphorus, selenium, copper, iron and zinc.
Peanut butter is relatively low in carbohydrates and account for only 13 per cent to 16 per cent of their total weight, translating to a glycemic index (GI) of only 14.
Peanut butter also helps in decreasing hypertension and the risk of contracting viral and fungal infections.
Lowers Cholesterol Levels
Peanuts contain both polyunsaturated fats and monounsaturated fats and are good to consume without putting the heart at any risk. The unsaturated fats in peanut butter help to lower bad cholesterol levels and promote the circulation of good cholesterol.
Prevents Type 2 Diabetes
Consuming peanut butter can also be beneficial in reducing the risk of Type 2 diabetes. The unsaturated fats in peanuts have been noted to improve insulin sensitivity. Peanut butter is also a good source of magnesium which has an important role to play in muscle, bone, and immunity development in the body. Magnesium helps in regulating blood sugar levels and blood pressure as well.
 Source of protein
Peanut butter contains many vitamins that are good for our body to function properly. Vitamin A is helpful for eyesight, while vitamin C helps boost the immune system and heals simple ulcers faster. On the other hand, vitamin E found in peanut butter is a very important micro nutrient needed by our body to dissolve complex fatty acid structures and fat blockages in the arteries.
Antioxidant Properties
Due to the presence of folate, niacin, pantothenic acid, pyridoxine, riboflavin and thiamin, peanut butter contains antioxidant properties. And one of the antioxidants, resveratrol, which is a polyphenolic antioxidant helps control chronic diseases.
Anti-Cancerous
B-sitosterol, a phytosterol present in peanut butter fights against cancer, particularly colon, prostate, and breast cancers. Peanuts and its products such as peanut oil and peanut butter are ideal sources of phytosterols.
High in Potassium
Peanut butter contains potassium (70 mg/100g) that acts as an electrolyte and is a fluid-balancing element in the body.
Rich in dietary fibre
Peanuts and peanut butter are both high in dietary fibre. One cup or approximately 125 grams of peanuts and peanut butter has 12g and 20g of dietary fibre, respectively.
Fats
Most of the fats are ‘healthy’ monounsaturated and polyunsaturated fat. Only around four per cent is from ‘unhealthy’ saturated fat – the type that can clog the arteries. The monounsaturated fats in peanuts are primarily from oleic acid (which positively influences cholesterol levels) while the polyunsaturated fats are predominantly from linoleic acid (which helps build muscle).
Peanut butter also contains significant amounts of omega-3 fatty acids which are anti-inflammatory and associated with a reduced risk of diabetes and cardiovascular disease.
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