When it comes to choosing the best healthy food for daily menu, you probably will not think about peanut butter. While it is made of peanuts (which have high protein intake), many people consider it too ‘delicious’ to be healthy, especially since this sticky spread is also high in calorie. Even the non fat product boasts about 100 calories per tablespoon, so you must control your intake. However, if you consume it right and in moderation, peanut butter can give lots of health benefits.
Here are some health benefits of peanut butter.
Prevent Overeating without Additional Carbohydrate
Peanut butter is a great low-carb addition for your daily meal, which you can take during breakfast or between meal to reduce appetite and prevent overeating. This is because peanut butter has high level of fiber and protein; about 4 grams of protein per tablespoon and 2 grams of fiber in the same amount. Also, peanut butter has the ability to increase PYY hormone, which makes you feel full faster and longer. This makes weight loss program more effective and perfect for those who want to control their type 2 diabetes. Peanut butter is also a healthy food for athlete and those who do serious workout.
Lowering Bad Cholesterol Level
A study of Harvard University proved that women who ate 5 servings (5 tablespoons) of non fat peanut butter per week had lower risk of getting heart related disease. The peanut butter should be low sugar and non fat or low fat to make sure that you do not add additional risk to your health, but it is definitely a healthy food with heart related benefits.
Good Food for Growth
Kids need lots of protein to support their growth and health. Peanut butter’s high protein level is great as daily meal for kids, such as for breakfast or in their school lunch. Make sure you add more non sugary or natural peanut butter into kids’ diet to prevent them from eating too much sugar.
Improve the Skin and Hair Condition
Peanut butter has additional benefits in improving your look. It contains vitamin B (biotin) and vitamin E, famous for their benefits for healthy hair and skin. Peanut butter is also great to reduce bad effects of UV rays on your skin, perfect to keep your condition even if your daily activity requires you to be outside all the time.
How to Involve Peanut Butter in Daily Meal
Suggested serving of peanut butter as healthy food is 3 to 5 servings per week, with low sugar and low fat variant of the product. The spread can be eaten with two slices of whole wheat bread for breakfast (add banana if you want to feel full longer), or mixed in protein shake if you need additional nutrition for workout and muscle building (peanut butter can be mixed with banana-chocolate shake, a popular recipe).
Peanut butter should be eaten in moderation, just like any other foods. Eat it right and feel various health benefits you can get from this delicious spread.