Welcome back to our channel, viewers! Today
things might get a little sticky…but that’s only because we’re talking about peanut
butter. That delicious spread which makes up one half of the perfect pairing knows as
the PB and J. If you’re allergic to peanuts, then you
probably won’t like this video because we’re talking about all the health benefits of peanut
butter. Is it really good for you? Can I eat too much peanut butter? Can it help you lose
weight? We’re talking all that and more! Just before we get into the good stuff, when
we say peanut butter, we’re talking about organic, basically non processed PB. Often
you’ll find commercial brands have added sugar and oils that helps prevent separation
and can make them pretty unhealthy. Always read the label, the only thing that should
be in your peanut butter is, well..peanuts! #1 It’s A Popular Source Of Protein
You’ve heard us talk about protein before on this channel but basically you need protein
for virtually every body part and tissue in your body. It’s a key part of any diet and
peanuts are just one of the many plant based sources. Because peanut butter is about 25% protein
it can help keep you full for longer, it’s rich in vitamins and minerals and is also
a good source of dietary fibre. You should try and get your protein from as many different
sources as possible to make sure you’re getting all the different combinations of
amino acids and essential amino acids (which are the ones that come from food) your body
needs. This is especially important if you’re a
vegetarian. You can also get plant based protein from other legumes, whole grains, and many
vegetables like corn, brussels sprouts and broccoli. If you’re trying to be more environmentally
conscious, as we all should be, you can get most of your protein from plants, fish or
poultry and limit red meat and cheese as the impact on the planet is pretty staggering
when it comes to red meat. The protein and fiber content in peanut butter
can help keep you feeling full for a longer period of time so that must mean it can also… #2 Help With Weight Loss
Peanut butter can help you feel fuller for a long time, which is great when it comes
to losing weight. In a 2018 study that compared diet and lifestyle data for over 370 thousand
people it was found that eating peanuts (and other types of nuts) could reduce the risk
of being overweight or obese. Another study gathered data on over 51 thousand
women showed that those who were eating nuts twice a week gained slightly less weight than
women who rarely ate nuts over an 8 year period. However, this is another scenario where moderation
is key. One tablespoon of all natural peanut butter (just the nuts and nothing else) is
about 90 calories and seven grams of fat. So it can add up quickly if you’re eating
it straight from the jar. Here’s how it breaks down: The average woman needs around 2000 calories
a day to maintain her weight, while the average man needs around 2500 per day. If you want
to lose weight you have to eat less than that amount depending on your lifestyle. If you’re
active, you can have more calories in a day, and if you have a habit of sitting all the
time, then you’ll need even less. So having a few tablespoons of PB could really
affect your calorie count quickly if you’re not active. Remember proper diet and exercise
should be your go-to if you’re trying to lose weight in a healthy way. #3 A Good Choice For Those With Diabetes
Because Peanut butter (remember the kind with no added sugar, salt or oils) is a low carb
food that has fiber, protein and a good amount of fat it won’t spike your glucose levels
and can be a healthy choice for those with diabetes. Half of the fat in peanut butter is made up
of oleic acid, which is a type of monounsaturated fat. Monounsaturated fat is a “healthy fat”
because it can lower your bad (LDL) cholesterol. Oleic acid is great for the body and has many
health benefits like improving your insulin sensitivity. Not to mention peanut butter also has lots
of magnesium which is an essential nutrient for those with diabetes. Low magnesium has
been linked to prediabetes and type two diabetes. Magnesium is also great for muscle recovery,
your mental health and for building strong bones. We’ve still got a few great things to tell
you about peanut butter but before we continue: Are you a diabetic? Why not check out our
video on “13 Foods Diabetics Should Be Eating” Are you trying to lose some weight? Take a
look at our video called “13 Best Breakfast Foods To Help You Lose Weight” Now, let’s get back to the health benefits
of Peanut Butter! #4 Great for your Heart
Show your heart a little love and give it some peanut butter! Research shows that eating
nuts has many health benefits and can reduce your risk of heart disease. Peanut butter
is a good source of vitamin E which can be hard to get in a regular diet. Peanut butter is a lot like olive oil when
you are talking about a balance of unsaturated fats to saturated fats, and olive oil is a
heart healthy option, so that means peanut butter is too. A bag of mixed nuts can also be expensive
but peanut butter is a cost effective way to improve your heart health. Other heart
healthy foods in the same camp as peanut butter are olive oil, wheat germ and tofu. #5 Rich in Antioxidants
If you’re trying to eat a healthy diet you want to stick to whole unprocessed foods.
That’s where peanut butter comes in. If you get the kind that is made up of just peanuts,
you’re getting more than just the minimum vitamins and minerals, you’re getting all
the other health benefits nature intended, like antioxidants. Antioxidants protect your body’s cells from
damage caused by free radicals. Free radicals play a role in things like heart disease,
cancer and other illnesses. #6 Peanut Butter Is Full of Great Stuff
We’re talking vitamins and minerals. When you eat whole foods that haven’t been processed,
or minimally processed you’re keeping all the nutritious elements in tact. A 100g serving
of peanut butter contains: 45% of your daily Vitamin E, 67% Of your vitamin
B3, 73% Manganese, and 39% of your daily Magnesium. Not to mention there’s decent amounts of
Copper, Folate, Iron, potassium, zinc and selenium. #7 Can Decrease the Risk of Breast Cancer
You can thank your parents if they started giving you peanut butter at a young age because
one study shows that eating peanut butter can lower the risk of benign breast disease
or BBD, which increases the risk of developing breast cancer later on. Eating peanut butter when your young can reduce
the risk of developing BBD before the age of 30. It’s also believed that those who
have a family history of breast cancer should eat peanut butter more often because it can
lower the risk of developing it significantly. Ok those are all pretty great health benefits
but how do you pick the right peanut butter? We get it, there are a million and one options
when it comes to the type of peanut butter you can choose at your local supermarket.
To get any of the health benefits we talked about earlier you need to look at the ingredients
and make sure the only thing listed is peanuts. It’s likely that this type of peanut butter
will have seperated, and that’s normal. While it can be a little annoying to mix together
in the beginning, the benefits are worth it. You can store it in the fridge to keep it
from separating again and to make it last longer, too. How can I incorporate More Peanut Butter Into
My Healthy Diet? You can try this healthy peanut butter smoothie
for breakfast for a boost of protein: Blend ⅓ cup of oats in a blender for a few
seconds, then add two frozen bananas, one tablespoon of peanut butter and a pinch of
salt. Cover the mixture with some almond milk and blend until smooth. Speaking of breakfast you can also add a spoonful
of peanut butter to some warm oatmeal. You can add peanut butter to a healthy snack
like apples, bananas, or rice cakes. Remember peanut butter can be high in calories,
saturated fat and sodium. If you’re eating it by the spoonful out of the jar, chances
are you’re overdoing it. You can eat it as a snack, just don’t eat the whole jar. Do you like peanut butter? Are you gonna switch
to healthy peanut butter after this video? Let us know in the comments below, we’d
love to hear from you!