Can peanut butter manage cholesterol? Threatened by my doctor to keep an eye on my cholesterol level; I turned to the internet for resources on how to lower my cholesterol (though it’s still within the normal range, but on the higher side). Many recommended incorporating peanut butter to diet not only for a healthy indulgence, but also to manage cholesterol. Well, that was definitely a surprise! Can the PB in the PB&J; actually help you monitor your cholesterol? Apparently, it does! Let’s see how.
What is cholesterol?
Simply speaking, cholesterol is a fat like substance that flows in our blood. Though some of it is created naturally by the body, the rest comes from the food we eat. There are two main types: HDL and LDL.
HDL is the good cholesterol that attaches to the bad cholesterol (LDL) and leads it to the liver. It filters the bad ones out of the body thus reducing their number.
LDL is the bad cholesterol which clogs your arteries, increasing the risk of heart attack and stroke.
How does peanut butter help control cholesterol?
In one long-term study among women with type 2 diabetes; 45 percent were in lower risk for cardiovascular disease and heart attack when they had at least five servings of peanut butter. Not only did it control blood sugar with its dual combo of protein and unsaturated fat; it also filled you up 2 hours longer than a low-fiber, high-carb snack.
According to the doctors at health.harvard.edu, 1 serving (about 2 tablespoons) has 3.3 grams of saturated fat, 12.3 grams of unsaturated fat, or about 80% unsaturated fat, fiber, vitamins, minerals (including 200 milligrams of potassium), and other nutrients.Unsalted peanut butter, with 5 milligrams of sodium, has a terrific potassium-to-sodium ratio.
Peanuts are rich in plant compounds called sterols, one of potent cholesterol buster. The sterol not only manages the heart, but it may also keep you away colon, prostate, and breast cancers.
Another antioxidant compound that works for a healthy heart is resveratrol. Along with sterols, peanut butter is also a rich source of resveratrol. Did you know that another primary source of resveratrol is red wine?
Many are skeptical about including peanut butter because of the saturated fat in it. Studies have shown that saturated fat isn’t all bad and deadly. Saturated fat aids the body to create the HDL and the LDL. Incorporating it in moderation is OK.
How to incorporate peanut butter to your daily diet?
It took me a while to love peanut butter. I tried being creative and found ways to substitute and integrate it to my diet. Some of the ways I use:
- Sandwiches
- Dips – Remember ant on a log?
- Spreads: Use on bagels, waffles, crackers
A note of caution
Read the labels. Store bought peanut butter is sweetened by cane sugar. Natural and organic brands generally have no added sugar and less sodium than regular brands.
Peanut butter might be important for a healthy heart, but it does contain almost 100 calories per tablespoon. Remember to set your portions right.
On a related note, enjoy this delicious homemade peanut butter recipe (Editor’s Pick in Real Age.com)
Place 2 cups of roasted nuts in a food processor with a metal blade. Add 1 1/2 teaspoons of peanut or olive oil and a pinch of salt or molasses to taste, and then process for 3 minutes. It can be stored in your fridge up to 2 months!
Source(s)
Real Age.com
Reader’s Digest
Health.harvard.edu
WebMD
