Things That Happen to Your Body When You Eat Peanut Butter

1. You Lower Your Death Risk
Eating nuts every day is linked to a lower total death risk. What gives nuts the ability to deter the reaper? Their density of health-promoting and protective nutrients.  Nuts have a healthy fat profile—including mono- and polyunsaturated fats—are rich in antioxidants, contain nutrients like potassium that help maintain a healthy blood pressure, are rich in fiber, and contain heart-healthy plant phytosterols. Monounsaturated and polyunsaturated fatty acids have been shown to decrease LDL cholesterol and triglyceride levels, lowering the risk of metabolic syndrome, heart disease, and type 2 diabetes.

2. You’ll Feel Fuller
Peanut butter’s monounsaturated fat and protein are highly satiating. Having peanut butter either on toast for breakfast, on a sandwich for lunch, or on an apple for a snack can prevent you from overeating.  But always consume it in moderation.  A good serving size is two tablespoons. You can also creatively work PB into your meals.

3. You’ll Reduce Diabetes Risk
Eating peanut butter may help reduce the risk of developing diabetes.  A study published in the Journal of the American Medical Association, found that consuming one ounce of nuts or a half-serving of peanut butter (about one tablespoon) at least five days a week can lower the risk of developing diabetes by over 20 percent.

4. You’ll Get an Energy Boost
The protein, fiber and healthy fat in peanut butter can give you that kick you need to start the day or as a pick-me-up midday.  It also helps to keep blood sugar stable, which prevents those crashes later on.  Start your day off right with this healthy breakfast staple to ward off afternoon cravings.

5. You’ll Shed Weight
Even when you’re on a calorie-restricted diet, studies have shown that including legumes can help with weight loss. Why? For starters, peanuts contain a good amount of protein—7 grams in 2 tablespoons. Add that to the high healthy fat and fiber content, and you’ve got a tasty snack that will keep you fuller longer. The result may be less caloric intake later in the day.  Most people find eating 200 calories of peanut butter is more satiating than, say, 200 calories of pretzels.  According to a study in the International Journal of Obesity, peanuts can even increase your metabolic furnace. In that study, subjects’ metabolic rate jumped by 11% when they ate about 500 calories of peanuts daily for 19 weeks.

6. You Could Gain Weight, Too
Want a quick way to pack on pounds? Disregard the delivery method of your peanut butter.  Many of the health benefits of nut butters can be negated if they’re only consumed with white bread or crackers and jelly or chocolate.  Certain processed peanut butters contain unhealthy additives and too much salt. Reduced-fat peanut butters often up the sugar.  And avoid peanut butters that have artery-clogging hydrogenated oils in the ingredient list.  Nut butters are for those who are trying to gain weight because they’re so calorically dense.  Just one tablespoon has about 100 calories, and if you’re digging into a jar, it’s not likely you’ll stop at just a spoonful.  Most peanut butters also contain added sugar for flavor. Combining sugar and fat creates a hormone symphony for fat storage.

7. You’ll Have Healthier Muscles and Nerves
Magnesium is an essential mineral that powers more than 300 biochemical reactions in the body. Peanut butter is high in magnesium: About 12% of your RDA in one serving. That means PB can assist in body-temperature regulation, detoxification, energy production, the formation of strong bones and teeth, and maintenance of a healthy nervous system.

8. You Get Smarter
Studies have found that the monounsaturated fats found in foods like nuts and olive oil are protective of brain health and function. How? Nuts’ antioxidative and anti-inflammatory properties help reduce stress (or oxidative damage) to the brain.

9. You’ll Keep Calm and Carry on
Eating peanut butter may help you fight the effects of stress. PB contains beta-sitosterol, a plant sterol. In studies involving endurance athletes, beta-sitosterol was shown to normalize high cortisol levels and bring them back into balance with other hormones during times of stress. Beta-sitosterol can also help improve immunity.

10. The Wrong Brand Could Damage Your Cells
Many processed peanut butters used hydrogenated vegetable oils as an emulsifier for more consistency, which is why you don’t need to stir your jar of Skippy. The problem is that hydrogenated oils are “damaged” fats which displace healthier fats in cellular membranes, causing inflammation and making it harder for your hormones to communicate with cells.  Cell membranes are essential for radiant skin and metabolic processes like weight loss.  It is recommended to consume natural varieties of peanut butter without hydrogenated oils, such as Smuckers or Jif  Naturals.

11. You’ll Combat Toxins
Peanuts mono- and polyunsaturated fats help fat-soluble vitamins like vitamin E be absorbed by the body. Vitamin E protects against toxins such as air pollution and soothes premenstrual syndrome. It also combats eye disorders such as cataracts and neurological diseases such as Alzheimer’s disease and diabetes.

12. You’ll Aid Bone Health
Vitamin K is another fat-soluble vitamin peanuts’ healthy fats will help your body absorb. Vitamin K is essential for normal blood clotting and aids in the transport of calcium throughout the body, which is helpful for bone health.

13. You’ll Help Your Muscles Recover
Potassium plays a key role in muscle health and recovery, and the good news is that peanut butter has a good amount of this important mineral. With 208 milligrams of potassium in each serving of the nutty spread, it can also help with relieving muscle soreness and cramping.

14. You’ll Sleep Better
No need to count sheep! Peanut butter is packed with the amino acid tryptophan, which is the precursor to the sleep hormones, serotonin and melatonin, making it the ideal nighttime snack to catch some zzzs.

15. You’ll Curb Your Sweet Tooth
Peanut butter has a slightly sweet and salty flavor, making it the perfect snack when cravings strike. And because peanut butter is high in healthy fats, you only need a tablespoon or two to feel fuller and more satisfied for a longer period of time.