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Is peanut butter healthy? The top 10 health benefits of peanut butter

Are you a peanut butter lover? Do you feel worried when you reach for a jar of the nutty buttery spread because you fear the fat content is too high?

The good news is, you don’t need to worry any longer!

Two tablespoons of peanut butter has 190 calories and 16 grams of fat per serving – it hardly sounds like suitable diet food, BUT surprisingly there are a number of GOOD health benefits from the popular spread.

Just be sure to tuck into natural peanut butter!

Top 10 health benefits of peanut butter

1. It’s packed full of good stuff

Almond and Date Protein Bliss Balls

Peanut butter contains monounsaturated fat and has many powerful vitamins, protein, fiber, and protein (at least seven grams of it). Protein makes you feel fuller for longer and is also essential for repairing and building muscles.

We love adding it to recipes like these Almond and Date Protein Bliss Balls for a filling snack.

2. It’s good for your heart

The presence of saturated fat doesn’t automatically kick a food, such as peanut butter, into the “unhealthy” camp. Olive oil, wheat germ, and even tofu—all considered to be “healthy” foods—have some saturated fat, says Dr. Willett in the 2009 Harvard Heart Letter.

3. It’s an awesome energy booster


No wonder people tend to have peanut butter for breakfast, as it contains calories that give you lots of energy first thing in the morning. It is satisfying and keeps you feeling fuller for longer.

Try the Peanut Butter Overnight Oats recipe from the 28 Day Weight Loss Challenge.

4. It’s rich in fiber

There are two grams of fiber in two tablespoons of peanut butter. Fiber helps keep our digestive systems healthy.

5. It contains potassium

The spread is a fantastic source of potassium, which helps your kidneys to filter blood, keep the central nervous system in order, and is good in keeping your blood pressure down.

Pears are also packed with potassium. Try slicing a pear (or apple) and smearing it with peanut butter, then top with chia seeds for a quick and satisfying snack.

6. It can lower the chances of developing diabetes

One study published in the Journal of the American Medical Association found that consuming one 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 percent.

7. It’s fantastic for bone health


Peanut butter contains about 49 grams of magnesium, which is good for muscle recovery, mental health and also great for bone building. Try this amazing snack from the 28 Day Weight Loss Challenge – Low-Carb Chocolate Peanut Butter Cups. Perfect for a sweet snack after dinner.

8. It helps with weight loss

Eating peanuts and peanut butter helps you feel fuller for longer, meaning you are less likely to eat more than your body needs.

9. It’s full of nutrients

Peanut butter contains protein, fiber, potassium, healthy fats as well as antioxidants, magnesium and vitamin E.

10. It helps boost immunity

Chicken Satay Tacos

The small traces of vitamin B6 and zinc found in the spread can act as a good immunity booster.

Natural peanut butter is our preferred option, as it contains less sugar and perhaps just a little salt. You can even use it in savory dinner recipes, such as this 15 Minute Chicken Satay Tacos recipe.

Start your healthy lifestyle today by joining the 28 Day Weight Loss Challenge

If you are wanting to lose weight and improve your energy – not to mention – help improve your overall health and wellbeing – our 28 Day Weight Loss Challenge is an awesome program to check out.

Our 28 Day Weight Loss Challenge includes:

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customizable and breastfeeding friendly meal plans (including 7 Day Cleanse)
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels
  • Home to a library of EASY-TO-MAKE recipes!

To learn more about our 28 DAY WEIGHT LOSS CHALLENGE CLICK HERE.

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