Peanut butter is a versatile item that is a staple in every home since it allows us to make quick snack recipes to fulfil our hunger pangs.
However, to start making healthy choices, you must be aware of the ingredients in the meals you eat daily.
So, if you are curious about the potassium in peanut butter and its other health benefits, keep reading.
Why Is Potassium Important?
All bodily tissues require the mineral potassium to perform their job effectively. Potassium is also an electrolyte because it contains minor electrical charges that trigger various nerve and cell activities.
Potassium may be obtained as a dietary supplement and naturally in many foods. Potassium’s primary function is to support the maintenance of normal fluid levels within the cells.
Additionally, potassium promotes proper blood pressure and aids in the contraction of muscles while also lowering the risk of kidney stones.
Is There Any Potassium In Peanut Butter?
Even though other foods compared to peanut butter offer higher potassium, peanut butter contains a good amount of this essential mineral.
190 milligrams of potassium may be found in around two tablespoons of peanut butter which is 5 percent of the daily recommended amount for this mineral.
Peanut butter is a rich source of healthy fats and protein and is high in potassium.
You can make various healthy snacks with peanut butter to help you meet your daily potassium requirements. For example, use peanut butter as a dip for freshly cut apples.
Doing so can also help calm your sweet tooth while adding healthy ingredients like apples to your diet.
But remember that if the doctor has advised you to a diet low in potassium, you should avoid consuming large portions of peanut butter.
Following this advice may prevent several unpleasant symptoms and ensure that your daily intake of this mineral stays within the recommended range.
How Much Potassium Should I Consume?
According to U.S. Dietary Reference Intakes, a Recommended Dietary Allowance (RDA) for potassium has not been decided due to a lack of research on this topic (1). But, the National Academy of Medicine specifies Adequate Intake (AI) for potassium. The AI is 3,000 mg for males aged 14 to 18 and 3,400 mg for those aged 19 and older.
Moreover, the AI is 2,300 mg per day for women aged 14 to 18 and 2,600 mg per day for those over 19. The AI for pregnant or nursing women varies between 2,500 to 2,900.
The average daily potassium consumption for adults is 2,320 mg for women and 3,016 mg for males. So, if your potassium consumption is within these levels, you don’t have to worry about the possibility of developing a potassium deficiency.
Peanut Butter’s Nutritional Benefits
Did you know that nearly all peanut butter calories come from unsaturated fats? According to research, switching out saturated fats for unsaturated fats in your diet can lower cholesterol and your risk of developing cardiovascular disease (2).
Peanut butter doesn’t just taste delicious, but it is also a rich source of protein and essential vitamins like zinc and phosphorus.
Below is a list of some vitamins, nutrients and minerals found in two tablespoons of peanut butter: (All the percentages listed below are calculated with the recommended daily intake of these vitamins and minerals in mind).
- 188 calories
- 3 grams of saturated fat
- 16 grams of total fat
- 3 grams of fiber
- 8 grams of protein
- 7 grams of carbs
- Potassium: 7 percent
- Vitamin B9 (folate): 7 percent
- Magnesium: 13 percent
- Manganese: 29 percent
- Vitamin B6: 7 percent
- Phosphorus: 10 percent
- Vitamin B3 (niacin): 22 percent
- Vitamin E: 10 percent
According to the nutritional facts of peanut butter, it is clear that it is a good food choice because it falls into the nutrient-packed foods that may aid in weight loss. Furthermore, peanut butter contains fiber, minerals, and heart-healthy fats, which our bodies require to function effectively.
Health Benefits of Peanut Butter
If consumed in moderation, peanut butter has the following health benefits to offer:
Heart-Healthy Food
Peanut butter is considered a heart-healthy food as it contains nutrients like niacin, magnesium and mono-saturated fatty acids that promote a healthy heart. According to a research journal, a higher nut consumption may be associated with a lower risk of fatality from heart disease or other causes (3).
For some patients, the researchers advise consuming peanuts as a low-cost method to boost heart health.
According to another research, eating peanut butter or peanuts (46 grams) daily for six months as part of an American Diabetes Association (ADA) diet plan may protect the heart, enhance blood lipid profiles, and help people with diabetes with weight management (4).
Manage Diabetes
Despite its low carbohydrate content, peanut butter has a healthy balance of protein, fiber, and fat. Hence, peanut butter without added sugar doesn’t significantly affect blood sugar levels.
This implies that diabetics can also consume peanut butter without worrying about elevated blood sugar levels.
If you purchase peanut butter from a shop, we recommend buying an unsweetened, organic version.
According to a 2013 study, eating peanut butter or peanuts for breakfast may assist overweight women at a greater risk of suffering with type 2 diabetes by controlling their blood sugar (5).
The study found that compared to women who chose to eat breakfast with the same quantity of carbohydrates but no nuts, those who added nuts to their diets had lower blood sugar levels and reported feeling less hungry throughout the day.
Lower Risk of Developing Breast Cancer
If you have a family history of breast cancer, it is even more crucial to get regular checkups to ensure you don’t develop the disease. Incorporating peanut butter into your diet may also help you reduce the risk of breast cancer.
According to a study published in the journal Breast Cancer Research and Treatment, consuming nuts and peanut butter may reduce the likelihood of getting benign breast disease BDD by the age of thirty (6).
Weight Management
Numerous studies on the link between peanut butter and weight loss have found that individuals who consume nuts and peanut butter have a healthy weight. This could be because peanuts’ protein, fat, and fiber increase satiety or the sensation of being full.
According to a 2018 study, consuming nuts like peanuts lowers one’s risk of developing obesity (7). In this study, nearly 373,000 adults from ten European nations had their food and lifestyle data analyzed over five years.
Great for Fitness Enthusiasts
Peanut butter is a common ingredient in the meals of bodybuilders and fitness lovers. F our grams of protein are present in just one tablespoon of peanut butter, making it an excellent source of protein for muscle development.
Additionally, peanut butter is high in vitamins, monounsaturated fat, minerals and antioxidants that boost your overall health.
How Can I Add Peanut Butter To My Diet?
If you want to enjoy some of the health benefits of peanut butter and incorporate it into your regular diet, here are a few ideas:
- Add two tablespoons of peanut butter to your green juices and smoothies for better taste and an extra kick of healthy nutrients and minerals
- Add peanut butter to your fruit salads
- Mix peanut butter with your oatmeal and sprinkle some peanuts on top for added potassium
- Make homemade oatmeal and banana ice cream
- Spread some organic peanut butter and jam on two whole-grain slices to make a delicious peanut butter and jelly sandwich
- Add peanut butter as a topping for your pancakes
- Make peanut butter apples by covering an apple in peanut butter and rolling it over some peanuts for added crunch
- Make homemade peanut butter granola bars
- Make homemade peanut butter dipping sauce and enjoy with freshly cut vegetables or drizzle over seasoned grilled chicken for a sweet and savory flavor
There are so many more ways to add peanut butter to your diet; you can get creative and come up with new fun recipes.
Our Final Thoughts
Peanut butter has numerous health benefits and drawbacks like any other food. However, if consumed in moderation, the potassium in peanut butter and other healthy nutrients and vitamins like vitamin C and magnesium can help you stay healthy.
Follow the methods mentioned above to incorporate peanut butter into your diet to enjoy its benefits like weight loss, breast cancer prevention, blood sugar management, etc.
Frequently Asked Questions
How Much Potassium Does T Tablespoon Of Peanut Butter Have?
One tablespoon of peanut butter offers around 213.44 milligrams of potassium.
How Much Peanut Butter Can I Consume In A Day?
Healthy adults should eat around 3,500 to 4,700 mg of potassium per day.
What Foods Other Than Peanut Butter Are A High Source Of Potassium?
Below is a list of beverages and foods high in potassium:
- Bananas
- Dairy products
- Avocado
- Orange
- Cantaloupe
- Watermelon
- Prunes
- Lentils
- Tomatoes
- Potatoes
- Spinach
- Chicken
- Coconut water
- Salmon
Can I Consume Peanut Butter If I Am On A Low Potassium Diet?
Even though peanut butter has potassium, it is still ok for a low potassium diet if you substitute it for meat. However, individuals on a low potassium diet should consume peanut butter in moderate portions.
Are There Any Side Effects Of Peanut Butter?
Although most of the fat in peanut butter is reasonably healthy, peanuts also include some saturated fat, which, if eaten in large quantities over time, can cause cardiac issues.
Because of their high phosphorus content, peanuts may reduce your body’s ability to absorb other minerals such as iron and zinc.
In What Cases Should One Avoid Peanut Butter?
Individuals on a low potassium diet should avoid consuming high quantities of peanut butter. Additionally, people allergic to peanuts should refrain from consuming peanut butter, as consuming peanut butter could cause severe allergic reactions.
Is It Ok To Mix Peanut Butter With Milk?
Mixing peanut butter with milk is a common practice done by bodybuilders to get high amounts of protein. Peanut butter and milkshakes are delicious and great to help build muscle after a heavy workout.
What Is The Ideal Time To Consume Peanut Butter?
Peanut butter is a filling ingredient which is why most people like consuming it with breakfast. However, if consumed in moderation, you can eat peanut butter any time of the day.
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