Peanut Butter is a paste from dry, roasted peanuts and then blend until they become creamy and thick. Peanut butter is one of the most popular spreads. It can be eaten with fruit or spread on toast and sandwiches. In addition, peanut butter also provides many health benefits. However, peanut butter is high in calories, so you should limit your daily intake to no more than 2 tablespoons.

High in healthy fats

Pure peanut butter is a good source of healthy fats. While some people have been worried about its omega-6 linoleic acid content, there is limited evidence to justify their concerns.

Possibly High in Potassium
Peanut butter contains potassium (70 mg/100g) that may act as an electrolyte and is a fluid-balancing element in the body. In comparison to sodium, which directly puts pressure on the cardiovascular system in the form of hypertension, potassium does not put any pressure either on the blood or on the cardiovascular system. In effect, potassium is a heart-friendly element that is found in possibly high quantities in peanut butter.

Weight Loss

While peanut butter does have a high-calorie count per serving, it does help with weight loss as it keeps you satiated for a longer time. It contains fiber and protein, which helps you maintain weight and control overeating. Plus, it helps suppress appetite that ensures less calorie intake in a day, which further promotes weight loss.

Source of Protein
Peanut butter (100 grams) may contain a high amount of protein (25 – 30 grams). Proteins that we eat are broken down into amino acids, which are then utilized in every cell for repairing and building the body.

Possibly Rich in Dietary Fiber
Peanuts and peanut butter are both high in dietary fiber. One cup or approximately 125 g of peanuts and peanut butter has 12 g and 20 g of dietary fiber, respectively. Dietary fiber is one of the most important parts of our diet since a lack of dietary fiber can lead to several health problems and diseases such as constipation, diabetes, cholesterol, and various heart diseases.

Prevents Cancer

Perhaps one of the greatest discoveries related to peanut butter nutrition is its ability to prevent many kinds of cancers in humans, especially colon, breast, and prostate cancer. Peanut butter contains Beta-sitosterol, a substance that is known to control the formation and spread of cancerous cells, according to multiple studies. Healthy peanut butter usage like peanut butter and banana milkshake, peanut butter, and jelly sandwich, etc. can help in a big way in the fight against cancer

 Prevent Type 2 Diabetes

Consuming peanut butter can also be beneficial in reducing the risk of type 2 diabetes. Peanuts contain not only protein but also unsaturated fats. Unsaturated fats may have been noted to improve insulin sensitivity. Research into peanut butter consumption and diabetes showed that a higher intake of peanut butter and other nuts can lower the risk of type 2 diabetes.

Protects Against Alzheimer's Disease and Other Neurodegenerative Diseases
Peanuts are one of the foods highest in niacin, and people who eat foods rich in niacin i.e. Vitamin B3 are less likely to develop Alzheimer's disease or other memory disorders. The niacin contained within peanut butter helps in the recovery of cell damage of the brain, which provides protection against this disease. Also, the p-coumaric acid content in peanut butter helps fight the oxidative stress on the cells of the body associated with neurodegenerative diseases.

Good Source of Vitamins and Minerals
Peanut butter contains many vitamins and minerals that are can be good for our body to function properly. Vitamin A found in it can be helpful for eyesight, while vitamin C may help to boost the immune system and heal simple ulcers faster. On the other hand, vitamin E found in peanut butter can be a very important micronutrient needed by our body to dissolve complex fatty acid structures and fat blockages in the arteries.

Antioxidant Properties

Apart from essential vitamins and nutrients, peanut butter also contains antioxidants like niacin, folate, riboflavin, thiamin, pantothenic acid, and resveratrol. Niacin, also known as vitamin B3, helps lower cholesterol levels, aids in digestion and nerves function. Resveratrol can help you to control chronic diseases. Whereas, riboflavin (Vitamin B2) helps turn food into energy and absorbs essential nutrients which helps boost your overall health.

May Lower Cholesterol Levels
A 2016 research paper published in the Journal of Food Science and Technology has revealed that peanuts can be an excellent source of compounds like resveratrol, phenolic acids, flavonoids, and phytosterols that completely stop the absorption of cholesterol from the diet. Probably, the fat content in peanut butter is almost equal to that of the fats found in olive oil. It contains both polyunsaturated fats and monounsaturated fats. As these fats are not saturated, they are good to consume without putting the heart at any risk. The unsaturated fats in peanut butter can help to lower bad cholesterol levels (low-density lipoprotein) and may promote the circulation of good cholesterol (high-density lipoprotein).

Reduces Chances of Gallstones

Natural peanut butter benefits also include the reduced risk of gallstones in the body, especially for women. Gallstones are caused due to a faulty diet, lack of fluid intake, hormonal pills, obesity, and certain types of cholesterol-related drugs. Gallstones are a painful condition that can be avoided with an appropriate intake of peanut butter.

Great for Building Muscle 

If you are hitting the weights at the gym, peanut butter should be an essential part of your diet. A single two-tablespoon serving of peanut butter contains more than eight grams of protein. This makes peanut butter a perfect food to support your efforts in building muscle!

Heart Healthy
Peanut butter contains a substance called p-coumaric acid which helps in offsetting the damage done to cells associated with cardiovascular diseases. Also, peanut butter contains more unsaturated fat than saturated fat making it a fat-friendly food that lowers the risk of cardiovascular and coronary heart disease.

Promotes Strong Bones

Peanut butter is a good source of iron, magnesium, and calcium which helps promote stronger and healthier bones. The healthy protein in peanut butter also prevents muscle cramps and fatigue. Plus, fat-soluble vitamin K in peanut butter helps absorb essential nutrients and facilitates smoother transportation of calcium throughout the body. Thus, if you want to improve your bone health, then include natural peanut butter in your diet.

Although peanut butter has health benefits. But those who are allergic to nuts should avoid it. In addition, even people who can eat nuts should be eaten in moderation.

Because peanut butter is high in calories. Should not eat 2 tablespoons at a time and should choose peanut butter with no sugar to get the most benefits from peanut butter.