There are a lot of things that can bring stress to our day-to-day lives, from work, to world events, to spilling coffee on your favourite shirt before a big meeting. And sometimes, we just need a moment to ourselves to recover and recharge. Preferably with a snack
So whether you want to give yourself a break, enjoy a reward, or relieve stress, when you treat yourself, you should always make sure you’re treating yourself right. Because with the right foods, you can actually help boost your body’s response to stress
One food that checks every one of those boxes?- PEANUT BUTTER
FEEL GOOD WITHOUT THE GUILT
We can’t always control when we need a break, but we can control what we do with them. Peanut butter are a guilt-free snack that is an alternative to empty calorie treats, so you can refocus and recharge without any regret.
[1] Nutrition: Finding foods that support your nutrition can sometimes be a challenge, but peanuts provide 19 vitamins and minerals, 7g of protein, heart healthy fats and fiber
- Niacin – In addition to supporting your digestive system, skin and nerve function, dietary niacin protects against Alzheimer’s disease and cognitive decline. Peanuts provide 25% of your recommended daily allowance (RDA).
- Vitamin E – An antioxidant that supports immune function, Vitamin E is considered a ‘hard-to-get’ nutrient for men and women
- Magnesium – Supports our heart rhythm, immune system, blood pressure, bones, and even blood sugar. Magnesium intake is also associated with reduced inflammation, a reduced risk of metabolic syndrome, and type 2 diabetes. Peanuts are a ‘good source’ with 12% of your RDA per serving
[2] Bounce Back with Better Nutrition
Taking a snack break with peanut butter doesn’t just support your body, it can also support a healthy mind!
- p-coumaric acid – An antioxidant in peanuts, it can help reduce stress, anxiety and depression — all while improving memory function
- Resveratrol – Another antioxidant, it helps increase blood flow to the brain
[3] Increases Your Energy
It is alright to enjoy sweets in moderation, but the right ingredients can make all the difference. Peanut butters are an energy-dense food that can help prevent “sugar crashes,” which makes them a great choice for dessert recipes
[4] Indulge without the Bulge
If you think keeping trim will keep you from enjoying your snack, think again! Approximately 15-18% of calories from peanuts and peanut products aren’t absorbed by the body
And if you’re looking for a pick-me-up that provides energy with just a dash of sweetness, look no further than Peanut butter
WHY EAT PEANUTS DAILY?
[1] Live a longer life
- Regular consumption of peanuts can contribute to longer life
- Recent research from Harvard showed that people who eat peanuts everyday decrease their risk of death from all causes by 20%
[2] Shrink your waistline
- Peanuts and peanut butter are beneficial for weight maintenance
- Research from Purdue University showed that peanuts increase the hormone peptide YY, which promotes satiety and fullness
- Frequent peanut and peanut butter eaters have lower BMIs and body weight even if they consume more calories
[3] Follow your heart
- Research from Harvard showed that eating peanuts daily reduces risk of death from heart disease by 29%
- Replacing red meat in the diet with a plant-protein like peanuts/peanut butters can decrease the risk of heart disease by 19%
[4] Prevent disease with plant protein
- A one-ounce serving of peanuts contains about 8 grams of cholesterol-free plant protein
- Peanuts contain more protein than any other nut
- Research from Harvard shows that a diet high in red meat is associated with unfavorable biomarkers of inflammation and glucose metabolism. Substituting red meat with another protein food, such as peanuts, is associated with a healthier biomarker profile
- Another study from Harvard found that swapping one serving of processed or unprocessed red meat for an alternative protein such as nuts can decrease risk of stroke by 17%.
So if you are looking for a pick-me-up that provides energy with just a dash of sweetness, look no further than Peanut butter
Sources
- Morris MC, Evans DA, Bienias JL, Scherr PA, Tangney CC, Hebert LE, Bennett DA, Wilson RS, Aggarwal N. Dietary niacin and the risk of incident Alzheimer’s disease and of cognitive decline. J Neurol Neurosurg Psychiatry. 2004 Aug;75(8):1093-9. PubMed PMID: 15258207; PubMed Central PMCID: PMC1739176.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020.