Discover the incredible health benefits of peanut butter: strengthens bones and promotes weight loss!


Peanut butter is a healthy snack option for fitness enthusiasts looking for a healthy snack. It offers many health benefits, including its delicious taste, smooth and creamy texture, and incredible crunchy flavor. A rich source of protein, fiber, iron, calcium, antioxidants and more, peanut butter is good for heart health and energy levels, promotes weight loss and supports bone health .

Nutritionist Avni Kaul explains some of the health benefits of eating peanut butter daily. Discover the benefits of peanut butter and how to incorporate it into your daily diet.


Since peanut butter contains around 180-210 calories per serving, calling it a “diet food” might seem counterintuitive. However, eating peanut butter actually suppresses hunger, which leads to weight loss. It has a good combination of fiber (2.6g/serving) and protein (7-8g/serving) which keeps you full longer, so you eat less overall.

Good for the heart

Due to the presence of p-coumaric acid, it helps reverse cell damage caused by cardiovascular disease, says Kaul. Plus, since peanut butter contains more unsaturated fat than saturated fat, it’s a fat-friendly food that reduces the risk of cardiovascular and coronary heart disease.


You can increase your calorie intake by eating peanut butter. For a variety of reasons, many bodybuilders and fitness enthusiasts include peanut butter in their diet.

Peanut butter is an easy way to increase calorie and unsaturated fat intake due to its high calorie content. Besides being high in protein, nut butter is also one of the best foods for building and repairing muscle.

Although peanut butter is not a complete protein, it does count in a person’s daily protein intake because it contains all of the essential amino acids the body needs.

Control blood sugar

In addition to being low in carbs, peanut butter is also high in fat and protein, as well as fiber.

These characteristics explain the lack of significant effects of peanut butter without added sugar on blood sugar.

Promotes strong bones

Peanut butter is high in calcium and iron, which are important for carrying oxygen in the blood and supporting healthy, strong bones.

How to incorporate it into your daily diet:

Peanut Butter Smoothie

Nothing beats the combination of peanut butter and milk for energy. A peanut butter smoothie for breakfast will set the tone for the rest of the day. You can also have it as a pre-workout smoothie, which will provide you with enough energy.

Peanut butter and jelly sandwich

Peanut butter jelly sandwich is one of the most popular peanut butter dishes. However, some changes may be needed to make it completely healthy and weight loss friendly.

Use peanut butter instead of regular butter

Peanut butter can be a great substitute for the regular yellow butter you eat every day. It has fewer calories and no bad fats than milk-based butter. So you can have peanut butter with bread or even paratha.

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Richard V. Johnson