What happens to your body when you eat peanut butter daily

Whether covered with bread or eaten by the spoonful, peanut butter is a daily basic food for many Americans – so essential, in fact, that around 94% of American households keep it, according to the National Peanut Board.

But how does the regular consumption of creamy (or crunchy) things affect your health? Here is what a daily dose of peanut butter could do to your body.

Support muscle growth and repair

Protein is an out -of -competition nutrient in peanut butter, with a standard 2 -inch 2 -inch server offering approximately 7 grams, or about 14% of the recommended daily value. “”Peanuts contain more protein than any other nuts, “ said Malina Malkani, MS, RDN, expert in charge of the child and author of Prevention of safe and simple food allergies. This makes peanut butter a practical source of amino acids your body needs to build, maintain and repair muscle mass.

Help you stay full longer

Thank you to his Combination of protein and healthy fats– On 16 grams of fat per portion of 2 thumbs up – Pisk butter promotes satiety and helps you satisfy yourself longer. This can be particularly useful for managing desires or maintaining healthy weight.

In a study in 2022, the researchers found that 24 women with obesity who ate whole peanuts as part of a limited calorie diet lost more weight – an average of 7 pounds – compared to those who did not eat peanuts.

Give your heart a boost

Like other nuts and olive oil, peanut butter is rich in monounsaturated fats, which have been associated with an increase in HDL (“good” cholesterol) and a reduction in LDL (“bad” cholesterol) when consumed regularly – both important to maintain heart health.

“However, a portion of peanuts also provides significant quantities of other nutrients that have proven to support heart and global health”, in particular fiber, magnesium and omega-6 fatty acids, “said Malkani Health.

Awards are also a source of arginineAn amino acid that helps relax blood vessels and improve traffic, and potassiumwhich supports healthy blood pressure levels. In a study, people who have eaten peanuts daily for six months have seen a greater drop in systolic blood pressure compared to those who did not consume peanuts.

Give you a solid dose of other nutrients

In addition, peanut butter contains key micronutrients like magnesium And Vitamin E. Magnesium supports bone health and energy metabolism, while vitamin E helps strengthen the immune system and protect cells from damage.

Derail your diet

Although peanut butter can be a nutrition jewel, it is not without potential drawbacks. A standard service of 2 tablespoons 190 calories, Thus, an over-indulgence can contribute to an excess calorie contribution.

That said, eat peanut butter daily – in moderation and as part of a balanced diet –should not cause weight gain, explained Sarah Garone, Ndtr, CNC. “Several studies have shown that nut consumption does not affect weight or really helps prevent weight gain,” she said Health.

Increase your additive contribution

Eating peanut butter daily could mean consuming hydrogenated oils, added sugars and excess sodium– Intteraidients which can reduce its health benefits. On the other hand, the choice of peanut butter with only two ingredients – the beginnings and a little salt – allows you to avoid these additives, said Garone.

Case disease

Peanut butter can be harmful for those with peanut allergies, This affects about 1.6 million people in the United States of course, often consuming peanut butter if you have an allergy would trigger potentially dangerous reactions.

Another potential concern is Aflatoxins, Toxic compounds produced by molds that can develop on peanuts. Although American manufacturing processes are regulated to minimize this risk, long -term exposure has been linked to liver problems. However, more human -based research is necessary. Choosing peanut butter from renowned brands that follow strict safety and quality standards can help reduce the risk of contamination.

Finally, people with certain health problems, such as kidney disease, may need to limit peanut butter because of its nutrient content. A health care provider can help determine whether it is a specific food plan.

Peanut butter is more than a simple comforting food – it is an option full of nutrients that can support muscle health, satiety, well -being of the heart and energy when consumed in moderation. By choosing high quality peanut butter and being aware of the size of the portions, you can take advantage of the advantages without overloading on calories or additives. Although it is generally safe and beneficial for most people, any allergic person or specific health problems should consult a healthcare professional before making peanut butter a daily match.