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Four Reasons To Eat Peanut Butter!

As If One Reason Wasn’t Enough!

Posted by pridiciero - August 25th, 2014

Peanut Butter is a staple food in the fitness world and it’s not just because it tastes delicious! There are actually very good reasons to incorporate peanut butter into your diet. If you are not convinced, keep on reading.


Reason 1: Full of “Good” Fat!

Let’s start by clarifying that fats are not all completely “good” or “bad,” but this is an easily understandable way to classify them.


Fats are in general classified as follows.


Healthy

  • Monounsaturated Fats
  • Polyunsaturated Fats

Unhealthy

  • Saturated Fats
  • Trans Fats

Fats are important for several functions in your body and peanut butter is chock-full of heart-healthy monounsaturated fat. A recent study found that insulin-resistant adults who ate diets high in monounsaturated fats had less belly fat than people who ate more carbohydrates or saturated fat.


Tip: You might think that spending the extra money to buy reduced-fat peanut butter might help your waistline but make sure to read the label first. The extra ingredients that are added to make up for the missing fat can be worse than the actual fat! One example is the addition of extra sugar, so you cut back on the fat but are loading on extra carbs!


Reason 2: Full of Nutrients!

Peanut butter has a good amount of high-quality vegetable protein and actually has more protein than other nuts on a per serving basis. If you workout, eating adequate amounts of protein is critical for muscle building and repair.


Peanut butter also has:

  • Fiber: benefits include weight loss and reduction of heart disease risk, cholesterol, and blood pressure
  • Minerals: necessary for critical functions in your body as well as growth and development
  • Tocopherols: commonly known as vitamin E with antioxidant properties
  • Phytosterols: important for heart health
  • Phenolic compounds: contain powerful antioxidant properties

So by virtue of its unique composition, peanut butter can have an extremely beneficial impact on your health.

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Reason 3: High Content of L-Arginine!

This amino acid is the precursor of the endogenous vasodilator, nitric oxide (NO). Nitric Oxide is widely used as a supplement as it improves vascular reactivity giving the muscles the pump you are looking for. It is important to mention that a good pump is not only for looks! It actually helps transport nutrients and oxygen to muscles helping with muscle gains and also helping your body get rid of toxins more easily.


Reason 4: Peanut Butter Contains Resveratrol!

This powerful antioxidant prevents damage to blood vessels, reduces low-density lipoprotein (also known as "bad" cholesterol) and prevents blood clots. As a great anti-inflammatory, it also helps fight obesity (as already proven in several animal studies) and helps control stubborn fat belly. Resveratrol is also known to increase levels of the endogenous vasodilator NO (nitric oxide), making it a well-known cardiovascular disease reduction agent.


A Few Things to Keep in Mind

  1. Nuts are a well-known cause of food allergy with estimated prevalence rates of approximately 1% in the general population. If you feel or observe allergy symptoms after consuming peanut butter, contact your physician.
  2. Check labels and avoid peanut butter brands that add sugar, oil and trans fat. Thus, stick to organic brands.
  3. While dieting to lose weight and fat, don´t eat more than 1 tablespoon a day.
  4. You can use peanut butter as your energy booster, but make sure it fits your macros!
  5. Indulge yourself consciously, not too much!

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MEMBER COMMENTS

jcgadfly

Like everything else, it needs to be kept in moderation. All those fried peanut butter and mashed banana sandwiches did nothing for elvis's physique later in life :). 

Scott_Herman

damn right!  and wow man!  YOU are CRANKIN on the articles!  I love it!

jcgadfly

Lots of good information - Trying to play catch-up.

Scott_Herman

Well, you are doing a great job, and hopfully learning a lot! #HTH

vermaguy007

hey! i eat skippy's all natural peanut butter. the ingredients include peanuts, salt, and some palm oil. no hydrogenated olis, trans fat, or added sugar. i limit myself to 32 grams( 2 tblspn) a day to meet my total fat goal of 50g a day. is this ok to have as i dont have access to any other organic peanut buttrs. SOme help here guys! 

Scott_Herman

Thanks man that means a lot!

IF your goal is to lose weight and be lean I would make some small adjustments.  That video is to help find a "starting" point.

What if you tried

150 Carbs (600 cal)

200 protein (800 cal)

85 fat (765 cal)


Also, It's pretty late where I am right now.... but I think you had your numbers off for trying to hit 2421 calories

vermaguy007

yes. for the next 3 months i am not in a situation to try to gain muscle. as i will be going for job training for a month. hence i am sticking to a lean maintaining diet. i will change my macro count to the one you suggested. the total is 2165 which is nearly 256 cals below my average bmr. shud be good enuf to maintain. and yes, my numbers were off. slight mistake detected when i rechecked my calculations. i had my cals down by nearly 600 from my bmr instead of a 250 cal drop.


again i thank you for taking time out to help us all! once my job starts will be joining the platinum plan! keep inspiring! 

Scott_Herman

hell yeah man!  I am all about those little details @vermaguy007.  Keep me posted on your progress!

sweet2threcipes

I eat SO much peanut butter it's ridiculous. Yay for low carbs/high fats! I wasn't aware of reasons 3 and 4 so that was super interesting to read about. Thanks for writing this! :)

Scott_Herman

Nice @sweet2threcipes, learning somthing new every day!

SittingPress

Nice article, I wonder if you've ever tried powdered peanut butter and if you believe it has the same properties as regular peanut butter. I just saw a video for a bulking smoothie on youtube and the person used a powdered version of peanut butter by I think the brand was P2B or something. I know many people might use it more if it was as easy to add to a smoothie than in it's current form. I often try and add some to my post workout only to get a huge undissolved clump at the bottom of my drink... not that I mind since I usually eat it off the spoon anyway and a clump of peanut butter covered in chocolate isn't all bad, still I might like the powdered stuff for mixing better. Any idea how it stacks up?

Scott_Herman

P2B is super popular in the bodybuilding community.  Great stuff and easy to add to most recipes!

rayyan454

i eat beanut butter two times in a week sometimes i buy sometimes i make them at home 

thanks man good article 

i take goody beanut butter is it organic product?


Scott_Herman

try Teddy's, its GREAT!

sachsjoshsachs

What are your thoughts on natural peanut butter (no added inredients list besides mashed peanuts)? I've been using Smuckers natural just because it's at Food Lion

Scott_Herman

as long as the only ingredients are peanuts and salt.. its good to go!

jmboiardi

Priscila,

 

Excellent article. The only thing I don't totally agree with is classifying saturated fats as "bad" fats. New research is showing saturated fats do not contribute to heart disease and need not be feared. Saturated fats are also the only building blocks, along with cholesterol, for the body's hormones and the integrity of the brain and nervous system. The rise in Dementia, Alzheimer's, Parkinson's diseases as well as the epidemic of low testosterone levels in males is being linked to Statin drugs, low cholesterol, and low fat diets. I agree fats need to be monitored as they are calorically dense but there are some saturated fats like Coconut oil, as an MCT, which are extremely healthy and should not be avoided. Trans-fats are killers and too much saturated animal fat is not healthy in the long run :-)

 

John

pridiciero

Yes, John, great comment! I agreed with you 100%, so that´s why I posted at the beggining: " fat are not completly good or bad (...) ", just to make it an easy way to classified. And curiously, in my first biochemical class at University, they touch me like this: GOOD AND BAD FAT! And after I realized all that we know now, you see how Science is amazing! Thank you so much for your comment, and congratulations for your knowleadge.

Priscila

X
X

Nipunsharma

PEANUT BUTTER FINGERS

pridiciero

HUhauHAUJhauAHA! It was me yesterday night here in Vegas!

crood

and this is why we love peanut butter ^^

pridiciero

Oh yeah! I love pb too, and sometimes I mixture it with a little bit of water, chia seeds and cocoa powder.  #fatfeeling

nir82

A great article! Thanks Priscila

Scott_Herman

love it @pridiciero!! oooooiiiiiii!

JoeHurricane

Gotta love PB! Tastes good AND it's good for you...what more could you want?

 

The tip about reading the labels is a good one to make - In New Zealand, the brand I use comes in two different lots, plain PB or no added sugar and salt. I used to get the no added sugar or salt, until reading the label to find out that, somehow, the reduced one had more sugar in it and less monounsaturated fat

fdsafdfdsfsd

peanut butter also is delicious :D

 

>>>>>>