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If peanut butter on toast sounds like the perfect breakfast to you, you might be in luck. Whether you add a dollop to your oatmeal, mix it into a smoothie, or spread it on sandwiches, experts say there are a ton of health benefits to starting your day with a humble dollop of nut butter.
Peanut butter is a great source of energy because it contains a balance of carbohydrates, protein, and fat. This trio will keep you full until lunch and provide your body with plenty of energy to start your day. A breakfast that contains all three of these macronutrients is a winner and will help you utilize all of your important energy sources so your brain and body can function at peak efficiency.
Not only is this helpful when you’re working out at the gym or have a busy day ahead of you, but it can also contribute to overall health and longevity.
What are the health benefits of peanut butter?
Nutritionist Alexa Mullane explains that “peanut butter is also high in antioxidants and polyphenols, including resveratrol (the antioxidant in red wine), which has been shown to be an antiviral, anti-inflammatory and anti-aging nutrient.”
Peanut butter also contains both monounsaturated and polyunsaturated fats, which may help lower bad cholesterol levels and potentially reduce the risk of heart disease. Mullane adds, “A 2022 study found that regular consumption of peanuts led to lower cholesterol levels and that they also lower blood pressure.”
Not everyone enjoys eating handfuls of peanuts, but peanut butter can be added to almost any breakfast dish, transforming it into a heart-healthy and seemingly decadent meal. It’s a great addition when spooned over overnight oatmeal and adds more flavor to protein shakes.
“Peanuts also contain nutrients that contribute to heart health, such as arginine, magnesium and vitamin E. Regular consumption is associated with a lower risk of developing type 2 diabetes, which is due to the healthy fat in peanuts, namely oleic acid,” explains Mullane.
Should you eat peanut butter every day?
Peanut butter is also high in fiber, which is important for healthy gut flora and can help you feel full until your next meal. A fiber- and protein-rich breakfast is ideal if you struggle with blood sugar spikes and drops, feel hungry shortly after eating, or feel tired mid-morning. Because of peanut butter’s low glycemic index, your blood sugar levels should remain stable after eating it and you should feel full until lunch, making peanut butter a great daily breakfast option.
However, if you practice intermittent fasting and skip breakfast, nut butter is a great first meal of the day for the same reasons. The triple combination of carbohydrates, protein and fat, as well as fiber and other nutrients, makes it easy on the stomach and a helpful all-rounder that provides you with energy throughout the day.
It’s also a great way to replenish your energy reserves after the gym, nourish your muscles and aid recovery. The magnesium and vitamin E content in peanuts is ideal for this and can also help prevent fatigue and combat muscle soreness.
There are many options when it comes to peanut butter, and no one will judge you for choosing the smooth variety over the chunky variety. However, it is important to make sure that the nutritional content is good for your body and that the product is also produced ethically.
Avoid peanut butter that is high in salt and sugar if possible and choose a palm oil-free peanut butter for a more ethical solution to your breakfast needs.
Buying the peanut butter
Made from a blend of roasted brown peanuts, this crunchy peanut butter is all natural and a great source of protein, ideal for supporting workouts and suppressing cravings. Free from added salt, sugar, palm oil and preservatives, it’s packed with fibre and the important nutrients vitamin E and magnesium. Great value for money in a 1kg tub, it’ll last a long time and you’ll feel the benefits after every breakfast.
Try our fitness and wellness editorial team Recipe for Overnight Oats.
