Peanut butter: benefits and 3 delicious recipes

peanut butter

Peanut butter is gaining more and more popularity, so it would be useful to know the benefits of consuming peanut butter, but also how you can consume it to speculate on its properties.

Nutritional values of peanut butter

In terms of nutritional profile, peanut butter is best known as an incredible source of macronutrients (protein, carbohydrates, and fats).

100g of peanut butter contains:

  • 25g protein
  • 20g carbohydrates
  • 50g monounsaturated fats

Monounsaturated fats are part of the category of “healthy fats” whose consumption is clinically proven to prevent cardiovascular disease and reduce the risk of diabetes. A large part of the fat content is represented by oleic acid, Omega 9 fatty acid which is also found in olive oil, coconut oil, or avocado.

On the other hand, given the high-fat content, peanut butter also provides a large number of calories: 588 calories per 100g. One tablespoon of delicious food is equivalent to consuming 90 to 100 calories, so people who want to control the number of calories consumed must be careful how many spoons they take out of the jar.

Consumption of peanut butter also provides a number of micronutrients: magnesium, potassium, calcium, phosphorus, zinc, vitamins B3, B6, and vitamin E, micronutrients essential for the proper functioning of the body.

Peanut butter: benefits and 3 delicious recipes

The benefits of consuming peanut butter

1.Peanut butter can lower the risk of cancer

Colorectal cancer is one of the most common types of cancer in the US, but also in Romania, and researchers have agreed that diet plays a major role in preventing this condition. Women who ate peanuts at least twice a week had a 58% lower risk of developing colon cancer. Men who consumed peanuts had a 27% lower risk. Folic acid and other peanut nutrients are thought to be the cause of this beneficial effect of peanut consumption. According to a study conducted between 1990 and 1992, the consumption of peanuts and peanut butter reduces the risk of colon cancer in women.

2.Peanut butter is a source of healthy fats

Many people avoid peanut butter because it contains a lot of fat. But not only quantity but also quality is important, and in this case quality refers to the fact that these fats are of the unsaturated type. Unsaturated fats are healthy, lowering harmful cholesterol and raising “good” cholesterol, as mentioned above. In order to function well, an organism needs healthy fats, and peanut butter is a very good source for them.

Replacing a daily serving of red meat with a serving of peanuts could reduce the risk of diabetes by more than 21%. Peanuts can delay the absorption of carbohydrates and, consumed in the morning, can keep blood glucose levels low throughout the day.

3.Protects against Alzheimer’s disease and poor memory

One study found that those who got the most niacins from food were 70% less likely to develop Alzheimer’s disease. Peanuts have one of the highest amounts of niacin.

4.Peanut butter helps with weight loss

Surprising, isn’t it? Although it is often rumored that peanut butter makes you fat, nutritionists and researchers are of a different opinion. This is because peanut butter is rich in fiber and protein. Thus, they give you the feeling of satiety for longer, so you will eat less.

5.Peanut butter has antioxidant properties

Due to the high concentration of vitamins, it contains, peanut butter is a product we choose and due to its antioxidant properties because it protects the body from the toxic actions of free radicals. The thing mentioned above is the fact that it contains vitamin E in a high proportion, and vitamin E is recognized as a powerful antioxidant. At the same time, niacin (vitamin B3) prevents damage to the DNA of cells. It also helps process body fat, thus supporting metabolism

Delicious recipes 

Protein smoothie with peanut butter and bananas


  • 1 tablespoon peanut butter
  • 1 teaspoon of protein powder
  • 1 frozen banana, cut into slices
  • 1 cup milk (can also be vegetable, soy, or almond)
  • 3 ice cubes

Use the blender to prepare a smoothie from all the ingredients listed above. Consume the smoothie in the morning, at breakfast, or as a snack between lunch and dinner.

Cookies with oats and peanut butter


  • 1 cup oatmeal
  • 1 cup brown sugar
  • ½ cup of dehydrated cherries
  • 1 cup peanut butter
  • 3 tablespoons butter
  • 2 eggs
  • 1 teaspoon vanilla extract
  • ¼ teaspoon of salt
  • 1 cup of flour

Preheat the oven to 280 degrees Celsius. Put the oatmeal in a blender and, after turning them into powder, add the cherries and sugar.

In a bowl, mix the peanut butter with the butter. Use the mixer to turn them into a fluffy paste, then add eggs, vanilla, and salt. Then put the fish and oat powder and use the mixer to incorporate it.

Use your hands to form small cookies from the prepared dough. Spread the cookies in a tray covered with baking paper and bake for 12 minutes.

Peanut butter muffins

The muffins can be a dessert or even a perfect snack for breakfast, whether you choose to eat them hot or cold. Maybe you didn’t know that they can also be made with peanut butter.


  • 2 tablespoons peanut butter
  • 190 g of flour
  • 2 tablespoons cocoa
  • rum
  • baking powder
  • Water (approximately 200 ml)

Slowly mix the peanut butter, flour, sugar, cocoa powder, and baking powder. After you get a paste, start adding water, and then rum essence. Put the dough obtained in special baking trays for muffins. Grease them with very little oil and put them in the oven for about 25 minutes.

Peanut butter: benefits and 3 delicious recipes

This recipe is a basic one. You can make it even tastier with the jam filling or you can decorate the muffins with pieces of chocolate.




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