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Benefits of Consuming Peanut Butter
David Janitzek
Author
2026-03-17
Date
3 min. read
article.read_time
3
Chapters
For those who appreciate the flavor of peanut butter and nuts, I have fantastic news, as we are dealing with a product that offers more benefits than drawbacks. It's worth incorporating them into our diet as a source of healthy, unsaturated fatty acids. There are myth-making beliefs that peanut butter is highly caloric and unhealthy, but fortunately, these are only myths. Even during a weight-loss diet, we can safely include peanut butter in our meals.
Is this truly peanut butter – what you need to know?
High-quality peanut butter should contain at least 90% nuts. The remaining 10% typically consist of sugar and salt. It is recommended to choose products devoid of unnecessary additives. Dietitians often advise against consuming peanut butter due to the addition of sugar and salt and the method of its production. The butter is made from groundnuts, which are roasted at a temperature of over 200°C, resulting in a color change from white to dark brown and a creamy consistency. Numerous studies have been conducted to examine the effects of consuming nuts, including peanuts, on body weight. Some of these studies have shown that consuming a standard portion of nuts (approximately 30–40 g) did not result in weight gain, despite increasing caloric intake. This may be attributed to several mechanisms, such as a longer feeling of satiety after consuming nuts and eating a smaller amount of food during the next meal. Healthy, unsaturated fatty acids in the recommended amount assist in reducing fat tissue. Additionally, fats should not be excluded from the diet due to their role in hormonal regulation. Women should consume an adequate amount of fats to maintain hormonal balance related to estrogen production, while men require an adequate amount of fats for optimal testosterone production. Fats should constitute 20–35% of the daily energy needs of adults.
Benefits derived from the consumption of peanuts
Nuts are a true vitamin bomb, containing B vitamins that contribute to the production of fats for energy purposes and facilitate the utilization of carbohydrates. Among other things, we find vitamin E in these nuts, known as the vitamin of youth and fertility, which is a powerful antioxidant. It is involved in neutralizing free radicals that occur in the body due to metabolic processes, which reduces the risk of cancer. In addition, vitamin E influences the state of the skin, muscle development, and sperm production. Additionally, peanut butter is an excellent source of niacin and folic acid. Niacin supports digestion and brain function. Folic acid is especially recommended for pregnant women, as it plays an important role in human development. Due to the high content of unsaturated fatty acids, peanut butter is an excellent food for the brain. It also lowers cholesterol levels and makes blood vessels more elastic. Nuts are not only a source of fats, but also high-quality plant protein. Therefore, peanut butter is a delicious treat for vegetarians and athletes. Peanut butter is also an excellent alternative to unhealthy snacks such as chips or salted roasted nuts. It can also replace chocolate spreads and jams.
Recipe for peanut butter – prepare it yourself at home!
Peanut butter is a product that does not belong to the cheap ones. We can find it in every store. However, instead of buying the ready-made product, it is worth trying to make peanut butter on your own. Below, I will present my favorite recipe. Attention! To prepare peanut butter, we need only peanuts. One can buy a one-kilogram bag in the market. At this point, I must emphasize that it is necessary to buy roasted peanuts without salt added, not fried. Such peanuts will be used to achieve a creamy consistency. For flavor, one can add a pinch of Himalayan salt and xylitol (birch sugar with health-promoting properties) or dark chocolate. It is easiest to grind the peanuts at high speed in a stationary blender. The prepared butter can be used for practically any purpose. I personally love to smear omelets or pancakes with it. Preventing the loss of quality is not a problem either. Glass jars can be pasteurized, and the butter can be stored in the refrigerator for several weeks.
