What is Peanut Butter?

Peanut butter is relatively unprocessed food. It’s basically just peanuts, often roasted, ground until they turn into a paste.

This however isn’t necessarily true for many commercial brands of peanut butter. These may contain various added ingredients, such as:

vegetable oils

trans fat
And eating too much added sugar and trans fat has been linked to various health conditions, such as heart disease.

Rather than buying processed foods with several added ingredients, choose peanut butter with only peanuts and maybe a bit of salt as its ingredients.

Each 2-tablespoon serving of smooth peanut butter provides the following nutrients, minerals, and vitamins:


Peanut butter contains 7.02 grams (g) of protein per 2-tbsp serving. This counts toward the recommended dietary allowances for women of 46 g and 56 g for men, which varies by age and activity level.


With 57 milligrams (mg) of magnesium, each serving helps towards the 400–420 mg in men and 310–320 in women. Magnesium is essential for health. It plays a role in over 300 chemical processes in the body.


Each serving contains 107 mg of phosphorus, which is about 15.3 percent of the 700 mg for adults. Phosphorus helps the body to build healthy cells and bones and helps cells to produce energy.


A serving of peanut butter provides 0.85 mg of zinc. This is 7.7 percent of the daily intake of 11 mg for men, and 10.6 percent of the RDA of 8 mg for women. Zinc is necessary for immunity, protein synthesis, and DNA formation.


Peanut butter contains 4.21 mg of niacin per serving, which makes a useful contribution towards a person’s recommended intake of 14 to 16 mg. Niacin benefits digestion and nerve function and helps produce energy.

Vitamin B-6-

With 0.17 g of vitamin B-6 per serving, peanut butter provides almost 14 percent of an adult’s RDA of 1.3 mg. Vitamin B-6 plays a role in over 100 enzyme reactions in the body and may be necessary for heart and immune system health.

Peanut butter is good for weight loss due to the following reasons:

Helps your glycemic response:

Certain foods, especially processed foods and starchy foods, cause a spike in your blood sugar. Blood sugar that is unstable has been linked to obesity and diabetes. But peanut butter, despite its natural sweetness and delicious texture, has a low glycemic index.
Eating peanut butter is a way of consuming fats as well as protein and fiber without sending your blood sugar levels into a tailspin.

It makes you feel fuller for extensive hours:

Eating low-fat or sugar-free snacks is the first impulse for many of us who are trying to lose weight. Those kinds of snacks might help if you’re trying to cut back on sugar or calorie consumption, but the reality is they aren’t always filling.

Eating tree nuts or peanut products prior to eating a meal or as a snack does contribute to a feeling of fullness.

This feeling of fullness can probably be chalked up to the rich fats and protein in tree nuts and peanuts. Feeling full led to eating less, and resulted in more efficient weight loss overall.

Supports in Weight Maintenance:

Although peanuts are a high-fat, high-calorie food, they’re not associated with weight gain.
In fact, most available research indicates that diets rich in peanuts and tree nuts support weight maintenance more effectively than those that eliminate them.

Furthermore, people who regularly consume peanuts and peanut butter tend to have lower BMIs than those who don’t.

Know more about health and fitness here.

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