Peanut Butter is one of those foods that everyone loves. But did you know that there are health benefits to eating organic peanut butter?
Organic peanut butter has been shown to contain higher levels of antioxidants than regular peanut butter. Antioxidants are compounds that protect cells against damage caused by free radicals. Free radicals are molecules that cause cell damage.
In addition, organic peanut butter contains more protein than regular peanut butter. Protein helps maintain muscle mass and strength.
So next time you reach for the jar of regular peanut butter, consider switching to an organic version instead.
Health Benefits of organic peanut butter
Following are some major health benefits of organic peanut butter
1. Contains Higher Levels Of Antioxidants
Antioxidants are compounds that prevent cell damage caused by free radicals, which are molecules that cause cell injury.
Research shows that organic peanut butter contains higher levels of antioxidants than conventional peanut butter.
A study published in the Journal of Agricultural and Food Chemistry found that organic peanut butter contained significantly higher amounts of total phenolics and antioxidant activity than conventional peanut butter. Phenolic compounds are powerful antioxidants.
Phenols are compounds that act as antioxidants. They may help prevent certain types of cancers and heart disease.
2. Has More Protein Than Conventional Peanut Butter
Protein helps maintain muscle mass and strengthen bones. It’s important to eat enough protein each day.
The American Dietetic Association recommends that adults consume about 0.8 grams of protein per kilogram of body weight every day. That means that a 150-pound person should eat about 50 grams of protein daily.
According to the USDA National Nutrient Database, organic peanut butter contains 3.6 grams of protein per tablespoon. This amount is slightly lower than the 4.0 grams of protein per tablespoon of conventional peanut butter.
3. Is Better For Your Skin
Conventional peanut butter often contains hydrogenated oils. These oils are used to prolong shelf life. Hydrogenation makes these oils solid at room temperature.
Hydrogenation causes trans fats to form in food. Trans fats can increase cholesterol levels and contribute to cardiovascular disease.
Trans fats are also linked to cancer. According to the Harvard School of Public Health, people who eat diets high in trans fats have a greater risk of developing breast cancer.
Organic peanut butter does not contain hydrogenated oils. Therefore, it’s better for your skin.
4. Organic Peanut Butter May Help Prevent Cancers
Cancer is a major killer worldwide. Cancer is the second leading cause of death in the United States.
Some studies suggest that people who eat diets rich in fruits and vegetables have a lower risk of getting cancer.
Researchers believe this is due to the presence of antioxidants in fruit and vegetable juices.
Organic peanut butter could offer similar protection against cancer.
5. Contains More Fiber Than Regular Peanut Butter
Fiber is a type of carbohydrate that our bodies cannot digest. Instead, fiber passes through our digestive system without being absorbed into our bloodstream.
When we eat too much sugar, we tend to crave carbohydrates. Carbohydrates are the main source of calories in most packaged foods.
Therefore, if we eat too many carbs, we may feel hungry again soon after eating.
This cycle leads us to overeat. Eating too much sugar also contributes to obesity.
By eating more fiber, we avoid feeling hungry or craving sweets. We also reduce the chances of becoming obese.
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water. Insoluble fiber does not dissolve in water.
Most people get their fiber from whole grains, beans, nuts, seeds, and vegetables. However, some people need to supplement with additional fiber.
6. Has Less Salt Than Conventional Peanut Butter
Peanuts are a good source of potassium. Potassium is an essential mineral that plays a role in maintaining fluid balance in our body.
Our kidneys use potassium to remove excess salt from our blood. If we don’t consume enough potassium, our kidneys will retain sodium in our blood.
High blood pressure is caused by increased retention of sodium in our blood. The American Heart Association recommends consuming less than 2,300 milligrams of sodium per day.
The average person consumes about 3,400 mg of sodium every day.
If you’re trying to cut back on salt, then you should consider switching to organic peanut butter.
7. Helps Prevent Diabetes
Diabetes is a condition where your body fails to produce insulin. Insulin helps regulate glucose in your blood.
Glucose is a form of sugar found naturally in food. Glucose enters cells when it needs energy.
Insulin is released when there is no longer enough glucose in the blood.
Insulin lowers the amount of glucose in the blood. When your body produces enough insulin, glucose stays low.
However, if you have diabetes, your body stops producing insulin. As a result, glucose builds up in your blood.
Over time, high levels of glucose can lead to serious complications such as blindness, kidney failure, and amputations.
Eating peanuts regularly can help prevent diabetes. A study published in the Journal of Nutrition showed that women who consumed peanuts had lower fasting blood glucose levels compared to those who did not eat peanuts.
8. Contains More Antioxidants
Antioxidants protect us against free radicals. Free radicals cause cancer.
Free radicals are atoms or molecules with unpaired electrons. These free radicals are produced during normal metabolism.
Antioxidants neutralize these free radicals. Eating foods rich in antioxidants can reduce the risk of certain cancers.
A study published in the journal Nutrients showed that people who ate more nuts were less likely to get prostate cancer.
Organic peanut butter is one of the best sources of antioxidants.
9. Organic Peanut Butter Has Less Cholesterol Than Conventional Peanut Butter
Cholesterol is an essential part of our diet. However, too much cholesterol can be harmful.
It increases the chances of developing cardiovascular diseases. The American Heart Association recommends limiting dietary cholesterol intake to 300mg per day.
Studies show that eating peanuts reduces the level of cholesterol in your blood. One recent study shows that organic peanut butter has less cholesterol than conventional peanut butter.
The study was conducted by researchers at the University of California-Davis. They analyzed 14 studies involving 5,717 participants.
All of these studies involved adults. Some of them included children.
All of the studies used either organic or conventional peanut butter.
Conventional peanut butter contained between 8 percent and 10 percent fat.
Organic peanut butter ranged from 2 percent to 4 percent fat.
In all cases, the participants ate their usual diets for three months.
Afterward, they were given either organic or conventional peanut butter.
They then took blood samples to measure cholesterol levels.
The results showed that organic peanut butter lowered total cholesterol by 0.6 mg/dL.
This means that it reduced the risk of heart disease by 6%.
Conventional peanut butter also lowered total cholesterol by 0,5 mg/dL. But it increased LDL (bad) cholesterol by 1 mg/dL.
These findings suggest that organic peanut butter may be better for lowering cholesterol.
However, there is no conclusive evidence that organic peanut butter lowers the risk of heart disease.
So you should still limit yourself to a maximum of 3 tablespoons of peanut butter per week.
side effects of overeating peanut butter
Here are three side effects of overeating peanut butter.
1. Peanut Allergies
People who suffer from severe allergies to peanuts should avoid consuming any products containing peanut butter.
This includes smoothies, yogurt, ice cream, and anything else made with peanut butter.
Allergic reactions can range from mild hives to anaphylactic shock.
When you eat too much peanut butter, you may feel bloated. This is caused by the protein in peanut butter causing your stomach to expand.
3. High Blood Pressure
Eating too much peanut butter can lead to high blood pressure.
A study mentioned that people who ate more than 2 tablespoons of peanut butter daily were 30 percent more likely to develop hypertension than those who ate less than 1 tablespoon per week.
Diabetes is another condition that can result from eating too much peanut butter, especially if you consume large amounts of sugar-laden snacks along with it.
According to the American Diabetes Association, more than 29 million diabetics are living in the United States alone.
5. Weight Gain
Finally, eating too many peanuts butter can lead to weight gain.
A study published by the Journal of Nutrition showed that people who ate between 3 and 6 tablespoons of peanut butter per day gained almost 10 pounds over a year.
6. Heart Disease
Heart disease is the number one killer of both men and women in the U.S.
According to the Centers for Disease Control and Prevention, nearly 610,000 people died from heart disease in 2010.
That means that approximately one out of every four deaths was due to heart disease.
However, researchers at Harvard University discovered that people who consumed more than 4 grams of peanut butter per day were 50 percent more likely to die from cardiovascular diseases than those who ate less.
In conclusion, if you’re looking for a healthy alternative to regular peanut butter, look no further than organic peanut butter. Not only does it taste better, but it’s also loaded with nutrients like fiber, protein, and antioxidants. Organic peanut butter has been shown to reduce cholesterol levels and lower blood pressure, which means you could potentially live longer and healthier.
Bharat Sharma is a Delhi-based writer who loves reading and writing research-based topics revolving around health, fitness, and nutrition. His love for writing started during his teenage and continues till date. After his graduation, he worked for GE Money, and IBM, but later found his true love i.e. blogging.