Health benefits and risks: How much peanut butter is enough?

Consumption of two tablespoons of peanut butter daily? Worth it! This product will not only positively affect our health but also help with weight control. What benefits will eating peanut butter in such quantities provide?

Peanut butter, rich in protein, is produced by blending roasted peanuts into a thick paste. Although it is essentially full of nutrients, it is important to check labels in the store carefully. Some products may contain additives such as sugar, trans fats, salt, and additional oils.

When choosing peanut butter, it is worth opting for a version without unnecessary additives. Such butter is not only healthy but also tasty. It contains valuable vitamins and minerals, including:

• vitamin E,
• vitamin B3,
• vitamin B6,
• magnesium,
• manganese.

Regular consumption of two tablespoons of peanut butter daily can bring various health benefits:

1. Reduced risk of heart disease. Oleic acid, one of the main fats in peanut butter, helps regulate cholesterol levels, blood pressure, and blood sugar levels. Controlling these parameters reduces the risk of heart disease. Additionally, the presence of omega-6 fatty acids raises the level of good cholesterol (HDL) and lowers the level of bad cholesterol (LDL).
2. Diabetes prevention. Oleic acid reduces insulin resistance, a condition in which the body's cells do not respond appropriately to insulin, increasing blood sugar levels.
3. Fighting free radicals. Antioxidants present in peanuts, such as manganese, vitamin E, and resveratrol, can help combat free radicals that contribute to developing chronic diseases, including cancers. Studies show that roasting peanuts before grinding increases the antioxidant content.
4. Support in weight loss. Consumed in moderation, the unsaturated fats in peanut butter can aid in weight loss. Proteins and fibre help maintain a feeling of fullness for a long time.
5. Support for brain health: Peanut butter contains healthy fats and niacin, which can support brain functions and mental health. Some studies suggest that regular consumption of nuts and their products may reduce the risk of neurodegenerative diseases.

Peanut butter provides valuable nutrients in moderate amounts. However, too much can lead to weight gain.

It is also worth remembering that peanuts' high phosphorus content can limit the absorption of other minerals. People with iron or zinc deficiencies should avoid excessive consumption of phosphorus-rich foods to avoid worsening their health condition.

People allergic to peanuts should avoid peanut butter. Allergic reactions can be severe and even life-threatening!