Peanut Butter Benefits, Side Effects, Calories, and How to Make It

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When people generally think of butter, it refers to the milk fat separated from raw milk.

It is loved for its distinctive flavor and taste, but because it is essentially oil, it requires caution when consumed.

For that reason, when the word “butter” is mentioned, many people may think it is high in calories and easy to gain weight from.

But what if there were a butter that could actually help with dieting and health management?

Today, we will introduce the benefits, side effects, calories of peanut butter, which is gaining worldwide attention, and how to make peanut butter.

Peanut Butter

Peanuts are a type of nut that belongs to the legume family, and they are widely used as a side dish, snack, or drinking snack because of their savory and smooth taste.

Peanuts are relatively high in calories, at 568 kcal per 100 g, so intake requires caution.

Even when looking at peanut butter without any added ingredients, its calories are reported to exceed 568 kcal per 100 g.

In overseas dramas such as mid, you can often see people eating sandwiches spread with peanut butter as well as jam.

Because of peanut butter’s high calorie content, many people think it is also high in sugar and easy to gain weight from like jam, but in reality, peanuts are rich in unsaturated fatty acids, so about two spoonfuls a day can actually help promote metabolism and may have beneficial effects on health.

So, what are the benefits of peanut butter?

Benefits of Peanut Butter

🥜 Diabetes improvement

One of the benefits of peanut butter is that it helps improve blood sugar.

Normally, when we eat food, blood sugar tends to rise.

Because the speed at which blood sugar rises differs depending on the type of food, it is best to choose foods that raise it more slowly if possible.

This is called the GI index.

Peanuts and peanut butter are low-GI foods, with a GI of around 14.

In addition, another benefit of peanut butter is that it slows the absorption rate of carbohydrates in the intestines, helping prevent blood sugar from rising due to other foods.

Therefore, to help prevent fasting blood sugar from rising sharply in the morning, consuming peanut butter may help prevent excessive insulin secretion and support the health of people with diabetes.

🥜 Dieting

Another benefit of peanut butter is that it can help with dieting.

Peanuts are rich in antioxidant components such as resveratrol and polyphenols, and most of their oil is unsaturated fat, which is said to help remove bad cholesterol from the body and raise basal metabolic rate.

Peanut butter also contains vitamins, protein, magnesium, calcium, folic acid, niacin, dietary fiber, and more in abundance, which is said to help boost immunity and promote metabolism.

🥜 Anti-cancer effects

Because it contains antioxidant components such as resveratrol, polyphenols, and tocopherol mentioned above, it is known to help suppress free radicals, which are a cause of cancer cells.

In particular, tocopherol is said to protect cells from harmful substances such as nitrogen dioxide, ozone, and mercury.

🥜 Skin care

The abundant antioxidant components are said to help with the regeneration and recovery of skin cells, in addition to their anti-cancer effects.

In addition, peanuts contain vitamin E, which helps protect cell membranes and prevent skin aging.

🥜 Hangover relief

Lastly, another benefit of peanut butter is that it is good for relieving hangovers.

Niacin, a component found in peanuts, is known to help the liver recover and encourage the elimination of toxins, which helps improve hangovers.

What are the side effects of peanut butter?

Because peanut butter is high in calories and oily, if you do not consume an appropriate amount, it can cause stomach pain, diarrhea, bloating, and more.

Also, if you normally have a peanut allergy, you need to be careful when consuming it.

Therefore, when eating peanuts, I recommend about 10 nuts, and for butter, no more than 2 tablespoons.

How do you make peanut butter?

Today, we looked at the benefits, side effects, and calories of peanut butter.

In general, peanut butter refers to a spread made by grinding roasted peanuts until the peanuts’ oil binds together.

Therefore, when making peanut butter at home, you can also use roasted peanuts and grind them thoroughly in a blender.

However, depending on the performance of the blender, the peanuts may not be ground finely.

In that case, it is said to be helpful to add olive oil or honey to your taste so that the oil can bind together more easily.

Also, because homemade peanut butter does not contain preservatives, we recommend refrigerating it and consuming it within two weeks.

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