Peanut butter is diversely delicious. It is great with bananas or jam in a sandwich and goes very well with many fruits and vegetables. It is also surprisingly filled with health benefits. It is high in protein and healthy oil which can help with diabetes, weight loss, and Alzheimer’s disease. No food is perfect, though; there are some cautions with peanuts. Hopefully, you are not one of the 1% that is highly allergic to peanuts.

November is National Peanut Butter Lover’s Month.  Interesting to note that 65 million pounds of peanut butter will be eaten by Americans during the month of November.

“Man cannot live by bread alone; he must have peanut butter.”  – James A. Garfield

8 Health Benefits of Peanut Butter

1.  Good for Your Heart
Studies found peanuts lowered the risk of cardiovascular and coronary heart disease.

2. Helps Reduce Hunger Making it Good For Weight Loss
Eating peanuts and peanut butter helps control hunger without leading to weight gain.

Celery and peanut butter

Celery and peanut butter

3. Lowers Colon Cancer
Eating peanuts and peanut butter may reduce colon cancer in women.

4. Helps Protect Against Alzheimer’s Disease and Memory Impairment
A study found that those getting the most niacin from foods were 70 percent less likely to develop Alzheimer’s disease. Peanuts are one of the foods highest in niacin.

5.  Prevent Gallstones
Individuals eating five or more servings of nuts per week had a 25 percent to 30 percent lower risk of getting gallstones compared to those who rarely or never ate nuts in two studies. Although peanuts are technically classified as a legume, they were considered nuts for these experiments, so peanuts are actually the most commonly consumed ‘nut’ in the world.

6. Full of Healthy Fat
All of the fat in peanut butter is heart-healthy monounsaturated fat. A study found that insulin-resistant adults who ate a diet high in mono-saturated fat had less belly fat than people who ate more carbohydrates or saturated fat.

Peanut butter and banana sandwich

Peanut butter and banana sandwich

7. Lowers Type 2 Diabetes
Eating peanuts can reduce the risk of diabetes according to a study published in the Journal of the American Medical Association.

8. High in Valuable Nutrition
Peanut butter has protein as well as potassium — which lowers the risk of high blood pressure, stroke and heart disease. It also contains fiber for your bowel health, healthy fats, magnesium to fortify your bones and muscles, Vitamin E and antioxidants.

Caution: Peanuts and Aflatoxin
Peanuts are susceptible to molds and fungus — some of which are highly toxic. A fungus called Aspergillus flavus produces a carcinogen that is twenty times more toxic than DDT, called aflatoxin. (To read all about these molds and the best way to minimize the risk, click here.)

History of Peanut Butter
Peanut Butter Lovers Day started on November 4, 1990. It marks the anniversary of the first patent for peanut butter, applied for by Dr. John Harvey Kellogg on November 4, 1895.

Peanut Butter Trivia

  • In the early 1900’s, peanut butter was found in tea rooms as a fancy food for rich people.
  • The USA has had two Presidents elected who were peanut farmers: Thomas Jefferson and Jimmy Carter.
  • In one acre of land, there is enough peanuts to make 30,000 peanut butter sandwiches.
  • Before graduating high school, the average child will have consumed 1,500 peanut butter and jelly sandwiches.
  • Women and children like creamy peanut butter and men prefer crunchy.

Best Peanut Butter to Buy:
Read the label. Natural, old-fashioned organic peanut butter with no hydrogenated fats and sugar is the best.  Choose peanut butter that contains only peanuts and salt. This kind is full of peanut flavor and doesn’t contain additives and is better for the environment too. Refrigerate it and turn it upside down in the fridge so the peanut oils and solids can re-mix.

This is a good peanut butter with no unhealthy additives and is organic too.
Smucker’s Organic Creamy Peanut Butter

I am a big fan of chunky peanut butter cause I like the crunch: Smucker’s Organic Natural Peanut Butter-chunky

 

My Favorite Peanut Butter Recipes: You don’t need a recipe to spread peanut butter on bread or celery, but the following recipes go way beyond that!

Peanut Butter Bliss Balls These are an old favorite of mine developed during my hippy days in the 70’s.
Peanut Butter Sauce with Ginger
This is one of those life saving recipes when unexpected guests arrived.

Peanut Butter Banana Smoothie

For even more facts about this tasty peanut blend, check out the infographic below:

Peanut Myths & Truths