Peanuts and peanut butter have many health benefits, as they have a superior nutritional value. Eating a tbsp of peanut butter a day, as part of a healthy, well-balanced diet, may reduce the risk of developing:
- diabetes
- high blood pressure
- cardiovascular disease
- obesity
- osteoporosis
- stress
- headaches
- decreased libido
- erectile dysfunction
Peanuts may lower blood glucose levels & the risk of diabetes
Peanuts and peanut butter have an almost zero glycemic load. It means that they don’t increase blood glucose levels.[1] On the contrary, consuming high amounts of sugar or refined carbs keeps blood glucose level elevated. High glucose levels increase the risk of diabetes.
Furthermore, magnesium, resveratrol, copper, manganese, and vitamin B6 in peanuts keep blood sugar levels low. These compounds play a key role in glucose metabolism and improve insulin sensitivity.
In fact, peanuts, grapes, berries, and red wine are the only great dietary foods in resveratrol.[2]
According to studies, peanut butter consumption is beneficial for lowering the risk of type 2 diabetes. But, we should consume no more than 1 tbsp a day, due to its particularly high calorie content. Overeating leads to obesity, which significantly increases the risk of developing diabetes.[3]
Peanut butter may lower high blood pressure
Peanuts may lower high systolic blood pressure. Actually, most nuts are beneficial against hypertension. Especially, pistachios are particularly beneficial for lowering both systolic and diastolic blood pressure.[4,5]
Peanuts are mainly fat. About 80% of their calories come from fat. But, peanuts contain healthy fats. They’re particularly rich in monounsaturated fatty acids. According to recent data, modest monounsaturated fatty acid intake from plant-based sources may contribute to prevention of high blood pressure.[6]
Moreover, peanuts are pretty rich in vitamin B6, which is necessary for the synthesis of GABA. This chemical can significantly decrease high blood pressure. Consuming foods rich in GABA may be a pretty safe way to prevent and control hypertension without any adverse effects.[7]
Most noteworthy, according to the American Heart Association, if consumed in moderation, monounsaturated fats can reduce LDL-cholesterol levels, and also, reduce the risk of heart disease and stroke.[8]
Certainly, we shouldn’t exceed our daily recommended calorie intake. Eating too much peanut butter may lead to obesity, which has detrimental effects to our health.
Additionally, if you have high blood pressure, you should consume peanut butter with no added salt. High salt intake increases the risk of high blood pressure and cardiovascular disease! Whole peanuts should be the only ingredients in peanut butter.[9]
Peanuts may reduce cholesterol levels
Eating reasonable amounts of peanuts or peanut butter, as part of a healthy, well-balanced diet, might help reduce high cholesterol levels as well. Peanuts and peanut butter consumption seem to reduce total cholesterol, LDL-cholesterol, while improving HDL-cholesterol (the “good” cholesterol).[10]
As already mentioned, monounsaturated fats in peanuts are beneficial against LDL-cholesterol levels. Additionally, peanuts are a great dietary source of copper and manganese, which both play a key role in cholesterol metabolism!
Peanuts are good for the heart
A tbsp of peanut butter a day, as part of a healthy, well-balanced diet, may be beneficial for the heart.
Above all, peanut consumption is good for our heart, as it increases HDL-cholesterol, while decreasing LDL-cholesterol.
Moreover, peanuts are good dietary sources of vitamin B6 and folate. These vitamins, along with vitamin B12, reduce elevated homocysteine levels. Elevated homocysteine levels may increase the risk of cardiovascular disease, stroke, diabetes, depression, osteoporosis, early miscarriage and many more!
Also, peanuts are rich in niacin. Low niacin intake may lead to low levels of growth hormone. Low levels of growth hormone may cause obesity, poor bone mineral density, and increased risk of cardiovascular disease.[11,12]
Peanuts may help relieve stress
Peanuts are particularly high in magnesium. Just a tbsp of peanut butter contains about 6% of the daily recommended intake!
Magnesium is beneficial for reducing high cortisol levels. Cortisol is known as the stress hormone. High cortisol levels have been linked to anxiety and depression.
Furthermore, high cortisol may increase the risk of diabetes, obesity, high blood pressure, and cardiovascular disease!
Moreover, peanuts may help deal with anxiety and stress because they promote the synthesis of GABA. GABA has a potent stress-reducing effect. Additionally, it may improve night sleep.
Moreover, a diet poor in manganese may affect mood. A tbsp of peanut butter contains about 12% of the recommended daily intake!
Peanut butter may relieve headaches & migraines!
GABA might relieve you from migraines or headaches as well. It can modulate pain. Additionally, magnesium deficiency is a common cause of migraines. Peanuts are particularly high in magnesium! Actually, the richest foods in magnesium are seeds and nuts, such as pumpkin, sesame, chia and flax seeds.[13]
Peanuts may prevent bone fractures
Another health benefit of peanuts is that they protect our bones. First, peanuts are good sources of calcium.
In addition, magnesium in peanuts promotes calcium absorption. Also, copper and manganese in peanuts are involved in the mineralization of bones. Deficiencies in these minerals may cause impaired growth and increased risk of bone fractures.
Furthermore, peanuts are a good dietary source of boron. Boron is also vital for your bones. It improves magnesium absorption and regulates calcium metabolism!
Peanuts may increase sex drive & deal with erectile dysfunction
Additionally, peanuts contain many compounds which play a key role in the synthesis of many hormones. For instance, arginine and magnesium in peanuts enhance testosterone synthesis, which it’s vital for increased sex drive.
Also, arginine promotes the synthesis of nitric oxide. Nitric oxide relaxes blood vessels, and improves the supply of blood flow. Thus, it may help men with erectile dysfunction.[14,15]
Peanut butter is good for weight loss
Last, but not least, although peanut butter is high in calories, eating a serving daily can help you lose weight. Protein, fiber, and monounsaturated fats in peanut butter significantly reduce appetite, preserve lean body mass, and increase energy expenditure.
Another healthy spread for weight loss is tahini.
