Peanut Butter: A Culinary Delight with Surprising Health Benefits
Peanut butter, a beloved spread crafted from roasted peanuts, has long been a pantry staple in households worldwide. Beyond its undeniable taste appeal, peanut butter packs a nutritional punch that makes it a valuable addition to a healthy diet.
Unveiling the Nutritional Treasures of Peanut Butter
Each generous serving of peanut butter, typically measured as two tablespoons, unveils a treasure trove of nutrients:
- Protein: Boasting an impressive 7 grams of protein, peanut butter effectively contributes to muscle building, tissue repair, and overall satiety.
- Fat: While containing 16 grams of fat per serving, peanut butter predominantly comprises monounsaturated and polyunsaturated fats, the "good fats" known to support heart health.
- Carbohydrates: Peanut butter's 7.7 grams of carbohydrates provide a steady energy source, aiding in daily activities and cognitive function.
- Fiber: With 1.8 grams of dietary fiber, peanut butter promotes digestive health by adding bulk to stools and supporting regular bowel movements.
- Vitamins and Minerals: Peanut butter is an excellent source of niacin, vitamin E, and magnesium, essential nutrients that play crucial roles in energy metabolism, antioxidant defense, and nerve function.
Harnessing the Health Benefits of Peanut Butter
Incorporating peanut butter into a balanced diet can yield numerous health benefits:
- Heart Health: The unsaturated fats in peanut butter help lower LDL ("bad") cholesterol levels and raise HDL ("good") cholesterol levels, reducing the risk of heart disease.
- Weight Management: Peanut butter's protein and fiber content promote satiety, helping individuals feel fuller for longer and reducing overall calorie intake.
- Improved Blood Sugar Control: Peanut butter's low glycemic index prevents sharp spikes in blood sugar levels, making it a suitable choice for individuals with diabetes or prediabetes.
- Muscle Building and Recovery: The substantial protein content in peanut butter aids in muscle growth and repair, particularly beneficial for athletes and individuals engaging in regular physical activity.
- Cognitive Function: Vitamin E, abundant in peanut butter, acts as an antioxidant, protecting brain cells from damage and supporting cognitive health as we age.
How many calories are in Peanut Butter?
Each 2 tbsp of Peanut Butter contains 188 calories.
Peanut Butter Nutritional Information
| Nutrient | Amount per 2 tbsp (32g) |
|---|---|
| Calories | 188 Calories |
| Protein | 7g |
| Fat | 16g |
| Saturated Fat | 3g |
| Cholesterol | 0mg |
| Carbohydrates | 7.7g |
| Dietary Fiber | 1.8g |
| Sugar | 2.1g |
| Sodium | 0.152mg |
| Potassium | 0.1894mg |
| Calcium | 0.017mg |
| Iron | 0.0007mg |