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3 Benefits of Peanut Butter

3 Benefits of Peanut Butter

Peanut butter tastes so delicious that it couldn’t possibly be healthy, right? Not necessarily! Peanut butter can offer a whole host of nutritional and health benefits so long as it doesn’t include any unhealthy additives. Here’s what you need to know about the benefits of peanut butter and how you can enjoy them for yourself: 

 

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What Is the Nutritional Profile of Peanut Butter?

In two tablespoons of smooth peanut butter, you will find: 


  • 188 calories
  • 7.02 grams of protein
  • 7.67 grams of carbohydrates
  • 1.80 grams of fiber
  • 17 milligrams of calcium
  • 57 milligrams of magnesium
  • 107 milligrams of phosphorus
  • 189 milligrams of potassium
  • 0.85 milligrams of zinc
  • 4.21 milligrams of niacin
  • 0.18 milligrams of Vitamin B6
  • 1.90 milligrams of Vitamin E

Now, let’s break all that information down and discuss in more detail some of peanut butter’s most impressive nutrients: 

Protein

Peanut butter is known to be a good protein source. But just how much protein does it have and why is it so important? Peanut butter is made up of about 25% protein, which is quite impressive when you consider that it’s totally plant-based. As a result, peanut butter is a great energy-boosting food that gives you the energy you need to get through the day. 

 

Healthy Fats

While “fat” is generally considered to be a bad thing, there are actually healthy fats that should be in your diet. For example, peanut butter contains high amounts of oleic acid and linoleic acid which are both omega fatty acids with anti-inflammatory and heart benefits that may be able to reduce the risk of chronic disease. 

Antioxidants

Last but certainly not least, peanut butter is rich in antioxidants that are able to fight free radicals in the body. Specifically, peanut butter contains substantial amounts of manganese, Vitamin E, Vitamin B, coumaric acid, and resveratrol. 

What Are the Health Benefits of Peanut Butter?

So what do these nutrients actually mean for your health? Here are three health benefits of peanut butter

1. Helps With Weight Management

Peanut butter is a great food for weight management. On one hand, it’s high in protein and fiber which helps you feel fuller for longer — thereby eliminating unnecessary snacking that can quickly kill your diet. 


On the other hand, peanut butter contains lots of healthy fats that are associated with a lower risk of weight gain and obesity when paired in moderation with a healthy diet and regular exercise. 

2. Improves Heart Health

Peanut butter is also great for your heart thanks to monounsaturated fatty acids (MUFAs), polyunsaturated fatty acids (PUFAs), niacin, magnesium, and Vitamin E. So when you substitute the unhealthy fats in other food items for the healthy fats in peanut butter, you can lower your blood pressure and improve your cholesterol. 

3. Balances Blood Sugar

So long as your peanut butter doesn’t have any added sugar, it can help you balance your blood sugar thanks to its monounsaturated fat content and lack of carbohydrates. Additionally, the contents in peanut butter have been shown to improve your blood sugar by reducing the body’s resistance to insulin. 

Is All Peanut Butter Healthy?

Since peanuts themselves are incredibly healthy, peanut butter can be healthy too, but that’s not always the case. Many commercial brands of peanut butter come with higher amounts of fats, sugars, and oils that can definitely impact its health-factor. 


If you look at the nutrition label on your typical brand name peanut butter, you might see ingredients like molasses, fully hydrogenated vegetable oils, monoglycerides, diglycerides, sugar, and salt. These additives can easily take peanut butter from a healthy snack to an unhealthy one. 

What to Look for in a Healthy Peanut Butter?

So what should you look for in a peanut butter that’s actually healthy? For starters, look for an organic product that’s made with organic peanuts. Eating organic leads to less chemicals and more nutritional benefits. 


Next, look for an all-natural peanut butter that doesn’t contain any additives. Peanuts themselves are so delicious that you really don’t need any additional salt, sugar, or oils for a good-tasting peanut butter. 


Many of these organic and natural peanut butters can be found in stores right next to the typical name brands that tend to be less healthy. 

Examples of Healthy Peanut Butter Desserts

While eating peanut butter on its own is certainly an option, another great way to eat peanut butter is to incorporate it into your favorite desserts like blondies and cookies. Here are some peanut butter desserts to try if you’re looking for something that’s both healthy and delicious: 

Peanut Butter Blondie Bites

Peanut Butter Blondie Bites from Bougie Bakes are completely sugar-free, gluten-free, dairy-free, and soy-free. These delicious blondies only contain the best ingredients, including almond flour, organic peanut butter, sugar-free vegan chocolate chips, coconut oil, and pink Himalayan sea salt. You really can’t go wrong with these babies when there’s only 120 calories per serving with an added bonus of 4 grams of protein. 

Peanut Butter Cookies

Peanut Butter Cookies from Bougie Bakes are also non-GMO and keto-friendly thanks to healthy ingredients like collagen powder, erythritol, organic vanilla extract, and aluminum-free baking powder. Plus, they only come with 110 calories, 9 grams of fat, 10 milligrams of cholesterol, and 8 grams of carbohydrates. 

Is Peanut Butter Healthy for Dogs?

 

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So we’ve established that peanut butter is healthy for humans, but what about dogs? If your dog is always interested in your peanut butter snacks, you might be wondering if it’s safe and healthy for them to snack on it too. With Bougie Barks, your dog can enjoy all the deliciousness and benefits of peanut butter along with pumpkin, ginger, and carob. 

Bougie Bakes: Made for Peanut Butter Lovers

Ditch the unhealthy store-bought peanut butter for a healthy alternative from Bougie Bakes! Check out our Peanut Butter Lovers bundle to satisfy your peanut butter cravings without the guilt of ruining your diet with a less-than-healthy option. 


Sources:

Is Peanut Butter Good for You? | Medical News Today

20 Healthy Peanut Butter Brands, Ranked by Dietitians | Eat This, Not That

Can Dogs Eat Peanut Butter? | American Kennel Club

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