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The top 10 health benefits of peanut butter

Are you a peanut butter lover? Do you feel guilty when you reach for a jar of the nutty buttery spread because you fear the fat content is too high?

The good news is, you don’t need to feel guilty any longer! You might have thought that your favourite spread was off the menu with the 28 Day Weight Loss Challenge but you couldn’t be more wrong!

The top 10 health benefits of peanut butter

Two tablespoons of peanut butter has 190 calories and 16 grams of fat per serving – it hardly sounds like a suitable diet food, BUT surprisingly there are a number of GOOD health benefits from the popular spread.

Just be sure to tuck into natural peanut butter! This is the type that is 100% nuts, often found now alongside the regular peanut butter (or it may be in the health food aisle). Maybe just a little added salt, but nothing else (like sugar) in there.

Top 10 health benefits of peanut butter

1. It’s packed full of good stuff

Peanut butter contains monounsaturated fat and has many powerful vitamins, protein, fibre and protein (at least seven grams of it). Protein makes you feel fuller for longer and is also essential for repairing and building muscles.

2. It’s good for your heart

The presence of saturated fat doesn’t automatically kick a food, such as peanut butter, into the “unhealthy” camp. Olive oil, wheat germ, and even tofu—all considered to be “healthy” foods—have some saturated fat, says Dr. Willett in the 2009 of the Harvard Heart Letter.

Check out our delicious Three Ingredient Peanut Butter and Banana Bars for a heart healthy snack.

peanut butter and banana bars

3. It’s an awesome energy booster

No wonder people tend to have peanut butter for breakfast, as it contains calories that gives you lots of energy first thing in the morning.

4. It’s rich in fibre

There are two grams of fibre in two tablespoons of peanut butter. Fibre helps keep our digestive systems healthy. Need a healthy fibre fix? Why don’t you whip up a batch of our 5 Ingredient chocolate and peanut butter bliss balls?

5 ingredient chocolate and peanut butter bliss balls

5. It contains potassium

The spread is a fantastic source of potassium, which helps your kidneys to filter blood, keep the central nervous system in order, and is good at helping to keep your blood pressure down.

6. It can lower chances of developing diabetes

One study published in the Journal of the American Medical Association found that consuming one ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30 per cent.

7. It’s fantastic for bone health

Peanut butter contains about 49 grams of magnesium, which is good for muscle recovery, mental health and also great for bone building.

8. It helps with weight loss

Eating peanuts and peanut butter helps you feel fuller for longer. Get all the weight loss benefits with recipes like our No Bake Chocolate Peanut Butter Slice.


9. It’s full of nutrients

Peanut butter contains protein, fibre, potassium, healthy fats as well as antioxidants, magnesium and vitamin E.

10. It helps boost immunity

The small traces of vitamin B6 and zinc found in the spread can act as a good immunity booster. Natural peanut butter is the best option, as it contains less sugar and salt. We’re not saying you should slather the spread on every meal, like anything, having it in moderation is best. Pop some in your Healthy Mummy Smoothie! We love this Sneaky Snickers smoothie, warmed up on a cool morning. Mmmmmm.


Are you ready to kick-start your weight loss?


Want to shift your baby weight but feel like you have NO TIME in your day to exercise and eat healthily? That’s where the Healthy Mummy’s 28 Day Weight Loss Challenge can help.

Our Challenge entails: 

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels.
  • Home to thousands of EASY-TO-MAKE recipes.

To find out more about joining the 28 Day Weight Loss Challenge for £1 click here.

PLUS – connect with THOUSANDS of other mums on the 28 Day Weight Loss Challenge by joining our free support community here


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