The Health Benefits of Peanut Butter by Valery Elias &

“There are many misconceptions about eating peanut butter, the most prevalent being that it is too high in calories to possibly be healthy. Eaten in moderation, peanut butter can be part of a balanced diet. It provides many health benefits, most notably the ability to lower LDL–the “bad” cholesterol–as well as lowering triglycerides.


Most people believe that eating peanut butter will cause a lot of weight gain. But one of the main benefits of eating peanut butter is its ability as a food to provide a feeling of fullness. It doesn’t take much more than a few teaspoons of peanut butter to get that full feeling. A small amount of peanut butter can stave off hunger pangs longer than typical diet foods such as rice cakes or almonds. Dieters often seem more satisfied if they are allowed to incorporate a small amount of peanut butter into their diet plan. Dr. Richard Mattes, a professor of nutrition at Purdue University, says, “A tablespoon or two of peanut butter is all it takes to net a world of benefits for both the heart and the waistline.” Also, according to the U.S. Department of Agriculture, there are no detectable trans fats in a standard 2-tbsp. serving. Trans fats are a type of fat commonly found in processed foods that can increase the risk of heart disease .


One of the many benefits of eating peanut butter is that it contains large amounts of dietary fiber, equal to about 8 percent. Fiber helps in the process of controlling blood sugar and cholesterol levels. Another benefit of fiber is that it can reduce the chance of developing colorectal cancer. Peanut butter contains high amounts of proteins–as much as 24 percent by weight. Along with protein, peanut butter contains vitamins E and B3 and the minerals copper and iron. It also contains calcium and potassium.


Raw peanut butter seems to have even more beneficial effects, because the peanut butter is typically made with the crushed skins of the peanuts, and consequently contains more minerals. The iron contained in peanut butter is critical for the functioning of the red blood cells in the body, and calcium contained in peanut butter contributes to healthy bones. Even though peanut butter is not one of the foods richest in potassium, it does contain a healthy amount. Potassium-rich diets can lead to a reduction in the risk of developing hypertension. Try making a classic banana and peanut butter sandwich for a good source of potassium. Bananas are high in potassium.


Peanuts contain an interesting nutrient called resveratrol, which is a natural antimicrobial product and is created by the peanut plant. This nutrient helps to protect against bacteria, viruses and fungus. Though it seems like a contradiction, eating a diet high in fats–like the French do–can result in a lower risk of cardiovascular disease. But, because peanut butter contains high amounts of resveratrol, it can contribute to health benefits such as reducing inflammation, anti aging and heart benefits.

Gallstones and Alzheimer’s

Results from the Nurses’ Health Study, conducted over a period of 20 years with 80,000 female participants, concluded that women who eat a minimum of 1 oz. of nuts or peanut butter each week have a 25 percent reduction in the risk of developing gallstones. This is the equivalent of eating one peanut butter sandwich a week. In addition, according to the Journal of Neurology, Neurosurgery and Psychiatry, peanuts contain niacin, and when consumed on a regular basis, can provide some protection against the incidence of Alzheimer’s.


Because peanut butter contains many beneficial nutrients, it has a place in a healthy diet for the majority of people. Although it contains high amounts of fats, the benefits of the nutrients contained in peanut butter seem to offset the additional calories. Discuss with your physician the best way to incorporate peanut butter into your diet to reap the health benefits.” Read more: What are the Benefits of Eating Peanut Butter? |

According to

Peanut Butter“Eating low glycemic index foods such as peanut butter, yogurt, beans and broccoli along with a diet high in cereal fiber can significantly reduce the risk of non-insulin-dependent diabetes in women, according to a new Harvard School of Public Health study recently published in the Journal of the American Medical Association.

In the U.S., up to 16 million people may be suffering from diabetes – more than three-quarters from non-insulin-dependent diabetes. Non-insulin-dependent diabetes commonly goes into remission with proper diet, weight loss and exercise. The glucose in low glycemic index foods, such as peanut butter, is digested more slowly leading to a gradual increase in blood sugar. For this reason, low glycemic index foods are recommended to help control both non-insulin-dependent and insulin-dependent diabetes.

The diet recommended for diabetics is not a “special” diet. It is the same kind of healthful eating plan that is recommended for everybody – high in fiber and low in sugar and fat.”

Merlian News recommended link:

7 Holistic Steps For Diabetics & The Health Conscious by Dena Ventrudo

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by Valery Elias &
Valery Elias has been writing professionally since 2009. Her work has appeared in the "Savannah Business Journal," and she has experience as an independent secretarial contractor, proofreader and executive sales assistant for Fortune 500 companies. Elias has a Bachelor of Arts in English and American literature from the University of South Florida-Tampa.