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Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Superfood of the Week: Health Benefits of Peanut Butter

Peanut Butter SandwichI’ve always been a peanut butter fan since I was a child. I can remember eating it by the spoonfuls out of the jar! To this day, it is one food I’ve never gotten sick of.  It’s tasty, satisfying, inexpensive, and even good for your health. That’s why peanut butter is my superfood of the week.

Many people avoid peanut butter due to it being high in calories and fat, but actually the majority of the fat in it is monounsaturated fat, one of the “good” types of fat that may help lower cholesterol, especially when substituted for saturated fat. A serving size of peanut butter is one tablespoon and it contains over 30 vitamins and nutrients.

What nutrients does peanut butter supply?

  • Vitamin E
  • Folic Acid
  • Calcium
  • Niacin
  • Fiber
  • Potassium
  • Copper
  • Iron
  • Magnesium

Surprisingly, peanut butter is also a source of resveratrol, which you may associate with red wine and grapes as well. Resveratrol is a polyphenol antioxidant which has been shown to have a protective function against cancers, heart disease, and Alzheimer’s.

Another great benefit to peanut butter is its protein content. Protein is needed for building muscles, repairing tissues, and  keeping our bodies healthy. The protein in peanut butter also helps to keep you satisfied and will keep you going longer when you are working, studying, or exercising.

Easy Ways to Include Peanut Butter in Your Diet

  • The obvious:  PBJ (peanut butter and jelly sandwich)
  • Add peanut butter to smoothies
  • Dip veggies or fruit in peanut butter
  • Make peanut butter cookies, pancakes, or muffins
  • Add peanut butter to soups or stir fry sauces
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Tags: Healthy Eating

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About the Author


Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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