Peanut Butter Can Be Healthy

Some good news for those of us who like peanut butter is that
researchers at Harvard University’s School of Public Health
found eating a half serving (one tablespoon) of peanut butter or
a full serving peanuts or other nuts (an ounce), five or more
times a week, lowers the risk of developing type-2 diabetes by
as much as 20 to 30 percent. Dr. Frank Hu, associate professor
of nutrition and epidemiology says, “the body of evidence is
overwhelming that peanuts and nut butters can reduce the risk of
serious disease.”

Peanut butter contains about 90 percent peanuts and is packed
with vitamins A and E, folic acid, calcium, magnesium, zinc,
iron and fiber. It is loaded with monounsaturated, which is the
so-called “good fat” that does not raise blood cholesterol
levels. It is also virtually trans fat free according to the
U.S. Department of Agriculture. Healthy eating habits definitely
include “peanut butter.”

Other encouraging studies include ones done at Penn State
University where researchers compared a low-fat diet to one that
was higher in monounsaturated fat from peanuts and peanut
butter. Results were both diets will lower total and
LDL-cholesterol (the bad cholesterol) levels. The peanut and
peanut-butter diet had the added benefit of lowering
triglyceride levels. Heart disease is linked to high
triglycerides. The low-fat dieters lowered cardiovascular
disease risk by only 12 percent, while the peanut and
peanut-butter dieters lowered their risk by 21 percent.

Another interesting finding at Penn State is that peanut eaters
had lower body mass indexes (BMIs) as compared to non-peanut
eaters. High BMI (higher than 25) increases your risk of
obesity-related problems like heart disease and/or diabetes.

On the negative side is that peanut butter is high in calories.
A single serving or two tablespoons of low-fat or regular peanut
butter has about 190 calories. Just be careful about eating a
whole jar of peanut butter in one sitting. Peanut butter as a
snack or a peanut butter and jelly on whole-wheat bread is
acceptable.

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DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THE INFORMATION IN THIS ARTICLE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ALL HEALTH CONCERNS SHOULD BE ADDRESSED BY A QUALIFIED HEALTH CARE PROFESSIONAL.  THE ARTICLE CONTENT IS OFFERED AS A RESOURCE FOR HEALTHIER LIFESTYLES.