Peanut Butter: Uses, Benefits, Side Effects By Dr. Rajeev Singh

Introduction:

Nowadays, people who are opting for healthier foods are looking for alternative healthy food items. Peanut butter is one of the best sources of proteins and is directly used as butter on the bread slice can be the best healthier food alternative. Peanut butter, as the name itself, suggests butter made out of peanuts. The scientific name of peanuts is Arachis hypogea, and it is a legume belonging to the family Fabaceae. Peanut butter was created by a physician in the 1890s as a protein substitute for people with bad teeth. Gradually, the American-originated peanut butter became popular all over Europe and Asia. Now, it is consumed all over the world.¹ Peanut is considered to be a health nut. Let us look at its nutritional content and potential health benefits in the following sections.  

Nutritional Value of Peanut Butter:

 The nutrients present in peanut butter are as follows: 

• Energy: 632kcal
• Carbohydrates: 22.7g
• Protein: 24g
• Fibre: 6.3g
• Fats: 49.4g
• Magnesium: 193mg
• Zinc: 3.06mg
• Calcium: 50mg
• Phosphorous: 393mg
• Manganese: 1.68mg
• Sodium: 221mg
• Potassium: 654mg
• Selenium: 20.2µg
• Copper: 0.54mg
• Iron: 1.85mg

Vitamins present in peanut butter: 

• Vitamin B1 (thiamin) 
• Vitamin B3 (niacin) 
• Vitamin B6 (pyridoxine) 
• Vitamin B7 (biotin) 
• Vitamin E (alpha-tocopherol)² 

Some bioactive compounds known as isoflavones are present in peanut butter such as daidzein, daidzin, glycitin, genistin and genistein.²  

Properties of Peanut Butter:

Peanut butter is packed with vitamin E, which is essential for maintaining healthy skin. Vitamin E is an antioxidant that helps protect the skin from damaging free radicals and keeps it looking young and fresh. Additionally, peanut butter contains healthy fats and protein that can help promote skin regeneration and improve overall skin health.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Peanut butter might have the following properties: 

• It might lower blood sugar levels 
• It might lower blood cholesterol levels 
• It might be helpful against cancer 
• It might fight against malnutrition 
• It might act as an anti-inflammatory 
• It might help against heart diseases.^1,4  

Also Read: Macadamia Nuts: Uses, Benefits, Side Effects By Dr. Rajeev Singh

Potential Uses of Peanut Butter for Overall Health:

Peanut butter also might be good for health as it is made from nutritious peanuts which are considered to be good for health in many ways. Peanut butter might be useful to our health in the following ways: 

1. Potential uses of peanut butter for the heart 

A study conducted by Fraser et al. in 1992 showed that the deaths caused due to heart diseases were less in populations who consumed peanuts and peanut butter. This might be because of healthy monounsaturated fatty acids, potassium, fibre arginine, magnesium and plant proteins present in peanut butter. Peanut butter prepared with skin may contain a bioactive compound called resveratrol which might reduce heart diseases such as atherosclerosis (blockage of blood vessels). However, more research is required to prove these effects of peanut butter. If you have any heart disease, you must consult your doctor for proper diagnosis and treatment. Kindly do not self-medicate.¹  

2. Potential uses of peanut butter for cholesterol 

Peanut butter might help in reducing elevated blood cholesterol levels. This effect might be due to the presence of phytosterols (beta-sitosterol, campesterols and masterol) in it. These bioactive compounds might reduce the absorption of cholesterol from the food that we eat. Thus, it might lower blood cholesterol levels. However, further research is required to prove these effects. So, kindly consult a doctor and do not self-medicate.¹ 

Did you know that all parts of a peanut contain resveratrol – from the roots to the skin and even the shell? This powerful antioxidant can help reduce inflammation and protect against chronic diseases.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

3. Potential uses of peanut butter for inflammation 

Peanut butter is packed with phytosterols. Inflammation is the reaction of our body to any foreign particles or substance that enters our body. This mechanism is usually protective but can be harmful when it is activated without any reason. A study showed that phytosterols present in peanut butter might reduce the overactive inflammatory response in our bodies. However, further research is required on humans to prove the anti-inflammatory action of peanut butter.¹ 

Get the most out of your peanuts – don’t peel off the skins! Eating them with the skins on can give you double the antioxidant power

Dr. Ashok Pal, BAMS

4. Potential uses of peanut butter for hunger and malnutrition 

Peanut butter may be a healthy snack as it might satisfy their hunger and make them feel full. This may be better than carbohydrate snacks. Moreover, the fat present in peanut butter might provide healthy calories and may be nutritious. It might nourish malnourished children as it is rich in vitamins (B1, B3, B6, B7 and E) and various minerals (calcium, iron, and zinc). But there is a need for more research to study the effects of peanut butter on human health.¹ 

5. Potential uses of peanut butter for diabetes 

A study showed that peanut butter might help in lowering blood glucose levels. The exact mechanism is not yet known, but the compounds present in peanut butter such as fat, fibre and magnesium might help in reducing the risks of type-2 diabetes. This might be by altering the insulin sensitivity and reducing the glycaemic index (ratio of carbohydrates being converted to glucose). However, further research is required on humans to prove these effects. Moreover, diabetes is a serious condition. Kindly consult a doctor for proper diagnosis and treatment. Do not self-medicate.^1,3 

6. Potential uses of peanut butter for cancer 

A study showed that the consumption of peanut butter might help in reducing the risk of colorectal (intestinal) cancer. This might be due to the presence of resveratrol and phytosterols present in peanut butter which has antioxidant properties. However, much more research is required to prove the effects of peanut butter against cancer. Kindly consult a doctor for proper treatment and diagnosis.⁴ 

7. Other potential uses of peanut butter  

As peanut butter contains resveratrol, it might help against nerve degenerative diseases, Alzheimer’s disease, and tumours. It might also increase the flow of blood to the brain and may reduce the chances of brain stroke. Peanut butter might also help to reduce the chances of gallbladder stones. However, the potential use of peanut butter for these conditions needs to be further explored by research on humans.¹

Peanut butter is not only healthy but can also help improve the nutritional status of those who are malnourished. With its high protein, healthy fat, and nutrient-rich profile, peanut butter can be a powerful ally in the fight against malnutrition.

Dr. Rajeev Singh, BAMS

Though there are studies that show the potential uses of peanut butter in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of peanut butter on human health.  

Also Read: Sunflower Oil: Uses, Benefits, Side Effects By Dr. Rajeev Singh

How to Use Peanut Butter?

You can use peanut butter by simply spread it on bread and eat. You can also use it to make various milkshakes, cupcakes, cookies, ice creams, jellies, and desserts. Some people just eat a spoonful of peanut butter. You can also dip regular biscuits in peanut butter to twist them, for a change of taste.  

You must consult a qualified doctor before taking peanut butter in large quantities or any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.  

Side Effects of Peanut Butter:

People who are allergic to peanuts should not consume peanut butter.¹ However, those who are not allergic to peanuts can consume peanuts safely when taken in food quantities. More research is required to explore the side effects of peanuts.   

Also Read: Sesame Oil: Uses, Benefits, Side Effects By Dr. Rajeev Singh

Peanut butter is a tasty and convenient option for you immunity. It contains arginine which is known for its immune-boosting properties, making this nutty spread a great addition to your diet.

Dr. Smita Barode, B.A.M.S, M.S.

Precautions to Take with Peanut Butter:

People who are allergic to peanuts should avoid peanut butter and dishes made of peanut butter.¹ There is insufficient data regarding the effects of peanut butter on children, pregnant women, breastfeeding mothers and elderly individuals. Therefore, these people should seek medical advice from a physician before eating peanut butter. 

Interactions with Other Drugs:

Peanut butter might react with unknown drugs and may alter their activities. However, there is no data regarding such effects. Therefore, there is a need for more research to explore the interactions of peanut butter with other drugs. 

Also Read: Groundnut Oil: Uses, Benefits, Side Effects By Dr. Smita Barode

Frequently Asked Questions (FAQs)

References:

1. Arya SS, Salve AR, Chauhan S. Peanuts as functional food: a review. J Food Sci Technol [Internet]. 2016 Jan;53(1):31–41. Available from: http://www.ncbi.nlm.nih.gov/pubmed/26787930 

2. Jiang R, Manson J, Stampfer MJ, Liu S, Willet WC, Hu FB. Nut and Peanut Butter Consumption and Risk of Type 2 Diabetes in Women. JAMA [Internet]. 2002 Nov 27;288(20):2554. Available from: http://jama.jamanetwork.com/article.aspx?doi=10.1001/jama.288.20.2554 

3. Hashemian M, Murphy G, Etemadi A, Dawsey SM, Liao LM, Abnet CC. Nut and peanut butter consumption and the risk of esophageal and gastric cancer subtypes. Am J Clin Nutr [Internet]. 2017 Aug 2;106(3):ajcn159467. Available from: http://ajcn.nutrition.org/lookup/doi/10.3945/ajcn.117.159467 

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