Health Benefits of Peanut Butter

Peanut butter is a food paste or spread made from ground dry-roasted peanuts. It is not just a spread to be given to school kids. It has several health benefits which makes it a necessity in our daily meals.  But there are people who are allergic to peanuts, be cautious.

Surprisingly, 1st March in United States is celebrated as National peanut butter lover’s day. More than 65 million pounds of peanut butter is consumed by United states in one month and it is the biggest exporter of peanut butter. In India, 10000 to 12000 tonnes of peanut butter is produced and over 90% is exported. The domestic consumption of peanut butter in India is very low at around 1000 tonnes per annum (according to a report by Times Of India). The peanut butter market is expected to grow more than 10% from 2017-18 to 2022-23. Peanut butter, due to its high protein content has become very popular among health freaks.

In order to maximize its benefits, we should know its benefits and ways to consume it.

 1. High Protein Content


The protein content in a peanut butter is about 25%. If we consume about 100 grams of peanut butter, we get 25 grams of protein, 20 grams of carbohydrates, and 50 grams of fat. Its 25% protein content makes it an excellent plant-based protein source.


 2. Helps in Weight Loss

Eating peanut butter can actually suppress your hunger which leads to weight loss. A peanut butter sandwich is enough for a person to keep you full for a long period of time because of its nutritional values.


 3. Lowering the Risk of Diabetes

Consuming peanut butter daily can reduce the risk of type II diabetes by 30%. It also contains unsaturated fats which improves insulin sensitivity and slow down glucose absorption. It should not be consumed in a heavy quantity; it should be limited as excess of everything is bad.

 4. Prevents Cancer

According to (http://www.peanut-institute.org/health-and-nutrition/disease-prevention/health-nutrition—disease-prevention—breast-cancer.asp) if a girl consumes peanut butter at least twice a week, it reduces the chances of breast cancer by 39%. It contains Vitamin E which helps to fight with cancer, especially prostrate, breast and colon.

 5. Helps to Build Muscle Mass

For a person who is a fitness freak or does intense workout, it is very necessary to cut body fat and build muscle. Protein plays a major role in building muscle as well as repairing it. Due to high amount of protein, peanut butter becomes very good natural food to consume on daily basis.


As we all know excess of anything is bad for us. 56 and 46 grams of protein is required for a sedentary man and woman respectively. This amount may vary because of the factors including activity level, age, muscle mass, physique goals and current state of health.  Since we consume a lot of protein from pulses, milk, seafood and other animal products we must consume peanut butter accordingly.

Fun part about eating peanut butter is that you can whip it into your yogurt, add it in your smoothies, mix it with ice creams, a bread piece with peanut butter all over it is a delight.

Enjoy your healthy snack!



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