Why Peanut Butter Deserves A Spot In Your Daily Diet
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Peanut butter is the best friend of all the health enthusiasts out there. No matter how you prefer it—creamy or crunchy—it is one of the most delectable yet healthy foods on the market if you pick the right brand. Peanut butter is a thick spread that is made of roasted ground peanuts to create a smooth and silky texture. Its flavour can be enhanced with the addition of sugar, jaggery, salt, oil (fats), or any other additives. It can also be fortified with whey protein to increase its protein composition.

It is considered one of the healthier foods and is usually used by people who are looking to gain muscle, as peanut butter is considered a protein-rich item. Not only the benefits, but the versatility of peanut butter is also one of the reasons why it is a hot favourite. You get the benefits, the creamy texture, and a luscious taste all in one. Although peanut butter is very popular now, it was invented long ago in the 1890s by a physician as a protein substitute for people with bad teeth. Now, peanut butter is a staple food item all over the world, from Europe to Asia.

Why Should You Eat Peanut Butter?

As mentioned earlier, peanut butter is one of the healthiest foods on the market. Although you have to be careful about the portion because peanut butter is a high-calorie food, practicing caution and portion control becomes an absolute necessity. Adding peanut butter to your diet can help you reach your daily protein intake goals, as it is a rich source of protein.

Not only that, but it is also proven to be great for cardiovascular health due to its composition of healthy fats such as monounsaturated fatty acids. The benefits don't end here; peanut butter is also used for weight loss. Due to its protein and fat content, eating peanut butter creates a feeling of fullness or satiety, thus not allowing one to indulge in overeating.

3 Things To Consider Before Buying Peanut Butter

Nutritional information:

Check the nutritional information on the label to see how much sugar, fat, and calories are in the peanut butter. Choose peanut butter that is low in sugar and fat. Ideally, your peanut butter should have only one ingredient: peanuts. A peanut butter made from 100% peanuts is always better than its counterparts, which have sugar, jaggery, and other sweeteners or preservatives. Therefore, look at the label carefully and read the ingredients.


There are mainly two varieties of peanut butter available on the market: crunchy and creamy. The crunchy peanut butter has the peanut's small pieces crushed, providing a satisfying crunch with the creamy spread. On the other hand, creamy peanut butter is a one-textured food that spreads evenly and nicely. Pick the type according to your preference.

Prefer Large Containers:

Choose a peanut butter that fits your budget. It is always advised to buy the bigger containers, as you might save up some money by buying the bigger quantity, and also look for sales and buy some extra if you happen to get the peanut butter on sale.

3 Yummy Dishes To Make Using Peanut Butter

Peanut Butter Smoothie:


  • 50g oats
  • 1 tablespoon peanut butter
  • 4 cashews
  • 4 almonds
  • 1 walnut
  • 2 dates (seeds removed)
  • 1 glass of milk or water


  • Simply add all the ingredients to a blender.
  • Blend the ingredients. Add more water or milk until they reach your preferred consistency.
  • Garnish with extra nuts, if desired.

Peanut Butter Sandwich:


  • 2 whole wheat bread slices
  • 2 tablespoons peanut butter
  • 1 banana


  • Spread the peanut butter evenly on the two slices of bread.
  • Now cut the bananas into small slices and put them on the bread over the peanut butter. Press firmly, but not hard.
  • Put a pan on the gas stove, sprinkle some oil over it and let it heat for a moment. Once the oil is hot, put the sandwich in and flip it from time to time. Avoid burning bread.
  • Serve immediately and enjoy.

Flourless Peanut Butter Cookies


  • 1 cup of peanut butter
  • 1 egg
  • 3/4 granulated sugar


  • Set the oven to 350°F. Using parchment paper, line a sizable baking sheet.
  • In a bowl, combine the peanut butter, sugar, and egg and stir with a spatula until well combined.
  • 15 cookies should be placed on the lined baking sheet at a distance of about 2 inches using a spring-loaded cookie scoop that is 1.5 tablespoons in size. Each should be flattened into a smooth circular shape before being crisscrossed with the back of a fork.
  • Bake the cookies for 10 to 12 minutes, or until golden brown.
  • Allow it to remain on the pan for two to three minutes, then move it to a cooling rack to finish cooling.