Is It OK To Eat Peanut Butter Every Day?

Is it ok to eat peanut butter every day?

I mean, who doesn’t like a crunchy toast with a thick layer of peanut butter on top? It is one of my favorite breakfast options and something I cannot ever give up on.

But can you eat peanut butter every day? Being the best option to make a quick breakfast, we literally eat peanut butter every single day. But is it safe?

While some are highly allergic to peanut butter, resulting in them avoiding it at all costs, for the rest, can you eat your favorite peanut butter toast every day? If you are looking for answers, I got your back. In this article, we shall discuss whether it is at all okay to eat peanut butter every single day.

What Is Peanut Butter?

Peanut butter is a moderately unprocessed food. It is mainly just peanuts that are roasted and ground till they turn into a mushy paste.

While this is the only healthy process to follow while making peanut butter, it is disappointing how brands stick to it as they should. Different brands of peanut butter use multiple ingredients other than just peanuts. They are:

• Vegetable oils
• Sugar
• Trans fat

Hoping you would already be aware of it, but consuming too much trans fat and sugar results in a number of health issues like heart disease.

So, rather than purchasing processed food with unwanted ingredients, it is better to go for peanut butter that has only peanuts and salts in it. And, if you have the time and the right ingredients, you can make yourself some healthy and fresh peanut butter at home.

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Is It OK To Eat Peanut Butter Every Day

If you are concerned about eating peanut butter every day, you would be happy to know that you can. However, if you are planning on eating peanut butter every day, you need to stick to the recommended quantity of only two tablespoons.

As I mentioned earlier, branded peanut butter contains a high amount of sugar and trans fat. If you do consume more than what you are supposed to, it will have some adverse effects on your body. That is something you would want to avoid under all circumstances.

While there is absolutely no shame in enjoying a spoonful of peanut butter every morning, it gets even better when you enjoy it with other nutritious snacks like fruits, whole grain toasts, oatmeal, smoothies, or yogurts.

Health Benefits Of Peanut Butter

If you are concerned that peanut butter is good for your health, here are the potential benefits that come with consuming peanut butter in general:

Weight Loss

Multiple studies claim that eating peanuts or any other nuts may help in maintaining weight. It might even be helpful in losing weight.

This is because peanuts majorly improve satiety – the feeling of fullness – due to their fat, protein, and fiber content.

Studies suggest that eating peanuts reduces the risk of an individual getting obese or overweight.

Boosting Heart Health

Peanut butter is rich in nutrients that help improve the health of your heart. These may include:

• Niacin
• Monosaturated fatty acids
• Magnesium
• Polyunsaturated fatty acids
• Vitamin E

The proportion of saturated fats to unsaturated fats in your diet plays a major role in keeping your heart healthy. Peanut butter has a very similar ratio to olive oil, which is another heart-healthy option.

However, peanut butter is just as high in calories. Therefore, it is important that one is rightly aware of the quantity they are taking to make sure they do not put on any extra weight.

Bodybuilding

Many fitness enthusiasts and bodybuilders have peanut butter in their diet for multiple reasons.

Due to its very high-calorie content, peanut butter is the simplest way to increase unsaturated fat and calorie intake.

Nut butter is also a rich source of protein, which is necessary for repairing and building muscles. Although peanut butter cannot be considered to a complete source of protein, it can suffice for the daily protein intake of a person.

Managing The Sugar Level In The Blood

Peanut butter is a comparatively low-carb food that contains a substantial amount of protein and fats, along with some fiber.

These characteristics prove that peanut butter, with zero added sugar, does not have any major impact on the glucose levels of the blood. This means it would be a good option for people with diabetes.

Reducing The Risk Of Breast Diseases

Consuming peanut butter every day, particularly from an early age, reduces the risk of benign breast disease, which increases the risk of breast cancer.

Not just peanut butter but other pulses like soy or beans, along with other vegetable fats and some other nuts, are also great options to reduce the risk of BBD.

Even the ones with a history of family breast cancer reported a major low risk after eating peanut butter along with these other foods.

Rich In Antioxidants

Like every other real food, peanut butter has more than your basic minerals and vitamins. It also has a good amount of other biologically active nutrients. They may have some other health advantages.

Peanut butter is highly rich in antioxidants such as p-coumaric acid, which helps in reducing arthritis in rats.

It also has some resveratrol, which reduces the risk of heart disease or any other diseases in animals. Resveratrol, the element, has multiple other potential benefits, but how far that is effective on humans is needed – more research is needed on it.

Side Effects Of Eating Too Much Peanut Butter

Feels like I have spoken too much about the potential benefits of having peanut butter. But is it good to eat peanut butter every day?

Well, here are some of the negative consequences that you may face after eating peanut butter every day.

Allergic Reaction

Some people may have a severe allergic reaction to nuts in general. For them, there is a strict no when it comes to eating peanut butter. The symptoms of allergy may include swelling, hives, anaphylaxis, and breathing difficulties.

Weight Gain

Let us be real here. No one has the time to make peanut butter at home. Most of us get whatever is available at the departmental store. And those branded peanut butter are highly rich in sugar. If you keep consuming that every day, there is a high chance of you becoming obese.

High In Sodium

Some brands sell peanut butter that is pretty high in sodium. This increases the risk of developing blood pressure or making things worse if you already have it.

Possible Contamination With Aflatoxins Or Mold

Due to the growth of mold in them, peanut butter may produce aflatoxins – a compound that is highly toxic in nature. While most peanut butter brands are made to reduce contamination risks, a low level of aflatoxin production is still possible.

Upset Stomach

Peanut butter is, after all, made out of peanuts. For some people, peanuts trigger their gastric issues, resulting in an upset stomach. This is particularly common for those people who are not habituated to eating way too much peanut butter on a regular basis.

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Conclusion

I am hoping that you know by now if is it ok to eat peanut butter every day. Peanut butter is a healthy and healthy breakfast option, but only when you consume it in limited quantities.

Branded peanut butter has a high content of sugar and trans fat in it, which results in heart diseases. Therefore, it is only better to consume two tablespoons of it. Lastly, if you are consuming peanut butter every day, it is better to weigh both the benefits and the side effects to finally come to a decision that works in your favor.

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