One of the most popular spreads worldwide is the good old peanut butter. It is a thick gooey paste. You can prepare it by grinding roasted peanuts into a smooth blend. However, when you buy peanut butter, you should watch out for the list of ingredients.

There is a high probability that it would contain different substances. For instance, preservatives, vegetable oil, trans fats, or sugar. As a result, it is always better to buy organic peanut butter. You can buy it at any supermarket or even online.

A serving of two tablespoons of peanut butter contains 207 calories with 9 grams of proteins. You can use it as diet food. People trying to lose weight also use it. Due to its ease of inclusion in a diet, it had become popular post the American Civil War. Its popularity since then has also risen.


Advantages of Peanut Butter

It has a range of advantages for your health. Eating peanuts can lead to lesser risks of death by 21%. It also reduces the chance of heart issues by 38%. Some of the health benefits of having peanut butter are as follows:

? Reduced Risk of Diabetes

The presence of oleic acid and omega-6 fatty acid lowers the body’s power to resist insulin, leading to diabetes.

? Better Heart Health

High oleic acid content helps regulate blood sugar, good cholesterol, and blood pressure. Having a healthy level of cholesterol in the blood can lower the risk of heart disease. It also contains omega-6 fatty acids. It ensures the smooth functioning of the blood vessels.

? Fights Cancer
It repairs and controls cell damage. You will have lesser chances of chronic diseases like cancer.

? Checks obesity and boosts Mental Health
Being rich in resveratrol helps to check the risk of obesity. In addition, it cures mental health issues.

? Helps in Managing Weight
It has healthy fatty acids which take longer to digest. As a result, you will feel full for a longer time.

Disadvantages of Peanut Butter

Studies have suggested that generally, 1 to 2 tablespoons of peanut butter in a day is just fine. Take it in proper quantity. Choose the correct type of peanut butter high in healthy fats and proteins. However, overeating it can lead to the following problems:

? Portion Check
Have some amount of butter in moderation. However, if it had in excess, it could lead to weight gain and other associated issues.
? Watch out for extra salt, sugar, or oil
Avoid commercial brands of this product. They have some amount of oil, sugar, and salt. Instead, look for organic peanut butter.
? Avoid if you have a peanut allergy
Check for peanut allergy in advance. If you have that, avoid peanut butter on all accounts, as it is fatal.
? High in Calories
Check intake. It is high in fats.
? Mineral Deficiencies
If deficient in zinc and iron, avoid having it since it contains phosphorus. It also restricts mineral absorption.

Things to keep in mind when buying peanut butter

1. It is one of those food items with a very distinct texture. It comes in a range of textures ranging from creamy to crunchy. Crunchy peanut butter has small pieces of crushed nuts.

2. Only buy that product that has the ingredients listed. If the peanut is 100% natural or organic, the oil will rise above, leaving the butter at the bottom of the jar. When needed for immediate use, you can shake the jar or stir the mixture. Some people prefer keeping the jar upside down.

3. You can buy light or low-fat peanut butter. It is easily available. Valencia and Jungle peanuts are usually grown organically. Check the list of ingredients for information about this.

4. You can compare brands before buying. Look out for more giant jars as they are easier to handle and stay for long.

How to store peanut butter?

? Organic peanut butter needs to be kept in an airtight jar inside a cupboard or a fridge. Have it within six months from the date of manufacture.
? Other types of peanut butter with added preservatives or oils can be stored in a cool, dry place.