Peanut Butter~ it does the body good

Wellness Wednesday~

Aug 15, 2012

Benefits of peanut butter...

Remember being a child and getting peanut butter & jelly sandwiches in my school lunch box?  But once you became a teenager, it either wasn’t “cool” or it was look upon as a guilt-ridden indulgence.  Well let me try to bring you back to one of your favorite childhood pleasures, peanut butter!  

Peanut butter is a staple in many households for its convenience and kid-friendly flavor. I know it was a staple food for our family growing up and for my own children.  It can be used on sandwiches or as dips and toppings for fruits and vegetables. Don’t forget, peanuts are part of the legume family, along with peas and beans, which are healthy proteins. Here are some of the benefits:

Did you know it’s packed with nutrition?

A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.

It's got the good fat!

Peanut butter is chock-full of healthy-heart monounsaturated fat. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat. PS: If you're buying reduced-fat peanut butter because you think it's better for your waistline, save your money. The calories are the same (or even a little higher) thanks to the extra ingredients that are added to make up for the missing fat (including more sugar).

Some tips on how to buy the best,  here's what to look for:

Sodium: Counts can range from 40 mg to 250 mg per 2-tablespoon serving. (Organic versions tend to have less.) Keep in mind that higher sodium content tends to mask the peanut flavor.

Sugar: Natural brands have 1 to 2 g--about half as much as commercial brands.

Other facts about peanut butter you may not know:

·         Good Fats

o   Most of the calories in peanut butter come from monounsaturated fat. This type of fat is known to lower LDL cholesterol, also known as "bad" cholesterol. According to the Women Fitness website, eating 1 oz. of peanut butter daily can reduce the risk of heart disease by 25 percent.

·         Fiber

o   Peanut butter is high in fiber. Dietary fiber helps reduce the risk of colorectal cancer, and helps to regulate blood sugar and cholesterol levels.

·         Nutrients

o   Peanut butter is high in many important vitamins and minerals such as iron, calcium, magnesium, copper, potassium, and vitamins E and B3.

·         Alzheimer's disease Prevention

o   According to Men's Health, the nutrients in peanut butter may help lower the risk of Alzheimer's disease.

·         Gallstone Prevention

o   According to research conducted by the Harvard School of Public Health, consuming 1 oz. of peanut butter daily can reduce the risk of gallbladder disease by 20 percent.

Now go grab you a slice of bread and spread some tasting peanut butter on it, close your eyes and remember when...enjoy yourself!

Contact Nancy Larson @ my.healthiswealth@comcast.net