13 Health Benefits of Peanut Butter 0

1. Helps Reduce Appetite

As humans, we have the problem of eating even when we do not need to, owing to the way food has been programmed into our brain. Naturally, overeating is not good in any form or fashion, making the urge to resist temptation a daily chore. However, consumption of nutrient dense foods, such as peanut butter, can help to suppress your appetite and cravings, so that you stay satiated between meals and will not likely binge on some of those unhealthy snacks. The reason for this is thanks to its healthy fat and high protein content, both of which keep blood sugar levels steady and prevent frequent hunger.

2. Boosts Energy Levels

Need a quick pick me up in the middle of the day that is free from caffeine and other stimulants? Try two tablespoons of peanut butter. The fats found in it, along with fiber and protein are just what you need to stabilize insulin levels and ensure a constant energy supply for hours. You can consume it first thing in the morning if you need a stimulant free way to get an energy kick, especially if you work out after waking up.

3. Reduced Risk Of Heart Disease

Peanut butter contains lots of heart friendly fats, including the poly and monounsaturated ones. These have the ability to reduce LDL levels and reduce the likelihood of atherosclerotic plaques being deposited on the walls of the blood vessels. This in turn will help to reduce your risk of heart attacks and strokes.

4. Reduces Risk Of Colon Cancer

Peanuts and peanut butter consumption appear to be associated with reduced risk of colon cancer, especially in women. Though the reason for this isn’t fully known, it could be related to the fiber content, coupled with anti-inflammatory unsaturated fats. These could help to prevent polyp growth in the column, a well-known pre-cursor to cancerous changes, even though these polyps are often benign and are not usually reason for alarm. Regardless, less polyps in the first place are always the best course of action.

5. Slows Down Or Prevents Cognitive Decline

As we age, our brains are subjected to some degree of cognitive decline, even as much as significant impairment that our daily activities cannot be performed, or worst case- Alzheimer’s disease. Regular consumption of peanuts or peanut butter are associated with reduced risk of cognitive decline, and in many cases preventing it from impacting our lives significantly. In addition to its high anti-inflammatory fat content, niacin is believed to also play a key role here, as it was found that persons who consume the most niacin are up to 70% less likely to develop severe cognitive deficits.

6. May Help Reduce Allergies

Research has shown that people who start consuming peanut butter at a young age are at lower risk of developing serious allergies later on in life, including peanut allergies themselves. It was discovered that even when one possesses genetic peanut allergies, by introducing a very small amount of the allergen (in this case peanuts) frequently, the immune response to this is reduced significantly over time. The result is diminished allergic reactions, or elimination altogether. This effect also carries over to other types of allergens, as it believed that it helps modulate immune activity to not be hypersensitive.

7. Helps Prevent Gallstones

For years it was believed that gallstones were caused by high fat intake, however, it has now been proven that gallstones are much more common in people who follow a low fat diet. In large part, most gallstones are cholesterol based, but can easily be remedies if enough cholesterol is present in blood. Under these circumstance, the cholesterol acts as a solvent, and prevent the gallstones from forming, but rather dissolves it. Diets that are low in fat, lack the ability to efficiently dissolve these “stones” and so they form an occlusion. Peanut butter is an excellent way to prevent gallstone formation thanks to its generous fat content.

8. Helps Maintain Skin Health

Peanut butter is a rich source of Vitamin E, an important nutrient to help in the maintenance of good skin health. Vitamin e helps the skin retain moisture, preventing cracking or scaly patches from occurring. Vitamin E is also a powerful anti-oxidant vitamin, which helps to reduce the impact the sun can have on our skin. The result? Radiant, well moisturized skin that looks great for your age.

9. Helps Maintain Fluid Balance

Peanut butter is a surprisingly good source of dietary potassium, a mineral a large number of people are actually deficient in. Potassium acts as sodium’s opposite, helping to ensure that excess sodium is removed via urine, to maintain blood pressure, fluid equilibrium and help blood circulation remain optimized. Potassium also has a role on dilation of blood vessel dilation, helping reduce the strain ion the heart to pump blood.

10. Helps Manage Blood Sugar Levels And Diabetes

Peanut butter is a dietetic friendly food owing to its ability to slow down glucose absorption ad minimize insulin spikes following consumption alone or when added to a meal. This effect of peanut butter allows insulin, which may be weak and desensitized, to have a better opportunity to promote sugar uptake from the blood. By helping to stabilize blood sugar levels, hunger is also blunted, along with a reduction in possible diabetic complications.

11. Excellent Vegan Protein Source

Vegetarians have a hard time meeting their protein requirements, but luckily peanut butter can help you get a little closer.  Each two tablespoon serving contains approximately 8g of protein, very helpful for consuming through the day.

12. Can Help Build Muscle Mass

Protein is essential for the muscle building process, and even though peanut butter doesn’t contain a lot, bevy little bit adds up when the end of the day comes. Add in to your favorite protein shakes for a new taste and added benefits.

13. Can Help Prevent Migraines

Next time you are suffering from a bout of migraine, reach for some peanut butter. Peanut butter is rich in magnesium, which studies have found is associated with reduced frequency and severity of migraines. Even better yet, consume regularly to prevent migraines in the first place.


Peanut butter is delicious, and has a positive effect on many aspects of our health. Just don’t go overboard and consume spoons upon spoons, or you will gain weight in the process.

Source: Natural Food Series

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Ketogenic Diet, Benefits and Side Effects 0

“Ketogenic” is a term for a low-carb diet (like the Atkins diet). The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.

How It Works

When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight. This is called ketosis. It’s important to note that the ketogenic diet is a short term diet that’s focussed on weight loss rather than the pursuit of health benefits.

Who Uses It?

People use a ketogenic diet most often to lose weight, but it can help manage certain medical conditions, like epilepsy, too. It also may help people with heart disease, certain brain diseases, and even acne, but there needs to be more research in those areas. Talk with your doctor first to find out if it’s safe for you to try a ketogenic diet, especially if you have type 1 diabetes.

Weight Loss

A ketogenic diet may help you lose more weight in the first 3 to 6 months than some other diets. This may be because it takes more calories to change fat into energy than it does to change carbs into energy. It’s also possible that a high-fat, high-protein diet satisfies you more, so you eat less, but that hasn’t been proved yet.


Insulin is a hormone that lets your body use or store sugar as fuel. Ketogenic diets make you burn through this fuel quickly, so you don’t need to store it. This means your body needs — and makes — less insulin. Those lower levels may help protect you against some kinds of cancer or even slow the growth of cancer cells. More research is needed on this, though.

Heart Disease

It seems strange that a diet that calls for more fat can raise “good” cholesterol and lower “bad” cholesterol, but ketogenic diets are linked to just that. It may be because the lower levels of insulin that result from these diets can stop your body from making more cholesterol. That means you’re less likely to have high blood pressure, hardened arteries, heart failure, and other heart conditions. It’s unclear, however; how long these effects last.


Carbohydrates have been linked to this skin condition, so cutting down on them may help. And the drop in insulin that a ketogenic diet can trigger may also help stop acne breakouts. (Insulin can cause your body to make other hormones that bring on outbreaks.) Still, more research is needed to determine exactly how much effect, if any, the diet actually has on acne.


Low-carb diets seem to help keep your blood sugar lower and more predictable than other diets. But when your body burns fat for energy, it makes compounds called ketones. If you have diabetes, particularly type 1, too many ketones in your blood can make you sick. So it’s very important to work with your doctor on any changes in your diet.


Ketogenic diets have helped control seizures caused by this condition since the 1920s. But again, it’s important to work with your doctor to figure out what’s right for you or your child.

Other Nervous System Disorders

These affect your brain and spine, as well as the nerves that link them together. Epilepsy is one, but others may be helped by a ketogenic diet as well, including Alzheimer’s disease, Parkinson’s disease, and sleep disorders. Scientists aren’t sure why, but it may be that the ketones your body makes when it breaks down fat for energy help protect your brain cells from damage.

Polycystic Ovary Syndrome

This is when a woman’s ovaries get larger than they should be and small fluid-filled sacs form around the eggs. High levels of insulin can cause it. Ketogenic diets, which lower both the amount of insulin you make and the amount you need, may help treat it, along with other lifestyle changes, like exercise and weight loss.


A ketogenic diet may help endurance athletes — runners and cyclists, for example — when they train. Over time, it helps your muscle-to-fat ratio and raises the amount of oxygen your body is able to use when it’s working hard. But while it might help in training, it may not work as well as other diets for peak performance.

Side Effects

The more common ones aren’t usually serious: You might have constipation, mild low blood sugar, or indigestion. Much less often, low-carb diets can lead to kidney stones or high levels of acid in your body (acidosis). Other side effects can include the “keto flu,” which may include headache, weakness, and irritability; bad breath; and fatugue.

Diet With Care

When your body burns its stores of fat, it can be hard on your kidneys. And starting a ketogenic diet — or going back to a normal diet afterward — can be tricky if you’re obese because of other health issues you’re likely to have, like diabetes, a heart condition, or high blood pressure. If you have any of these conditions, make diet changes slowly and only with the guidance of your doctor.


6 Health Benefits of Atadwe (Tiger Nuts) 0

Tiger nuts, also known as chufa, yellow nutsedge or earth almonds, are not actually nuts, but rather edible tubers.

Tiger nuts were one of the first plants cultivated in Egypt and traditionally used as both food and medicine.

They’re rich in a variety of nutrients and have been linked to several health benefits — ranging from better digestion to a reduced risk of heart disease.

Here are 6 emerging health benefits of tiger nuts.

Tiger Nuts

1. Rich in Nutrients

Tiger nuts contain a variety of nutrients and beneficial plant compounds.

Their specific nutrient content depends on the type. There are three main varieties of tiger nuts: black, brown and yellow.

On average, one ounce (28 grams) provides (1):

  • Calories: 103–121
  • Fiber: 2–7 grams
  • Carbs: 9 grams
  • Protein: 1 gram
  • Fat: 7–9 grams
  • Vitamin E: 278% of the daily value (DV)
  • Iron: 13–40% of the DV
  • Phosphorus: 9–11% of the DV
  • Vitamin C: 2–8% of the DV
  • Magnesium: 7% of the DV
  • Zinc: 5–7% of the DV
  • Potassium: 3–5% of the DV
  • Calcium: 1% of the DV

Tiger nuts are also a rich source of antioxidants, which are beneficial compounds that protect your body against aging and diseases like cancer and heart disease (2Trusted Source3Trusted Source).

Research shows that germinating tiger nuts prior to eating them increases their antioxidant content (4Trusted Source).

That said, tiger nuts also contain antinutrients, such as phytates, oxalates, saponins and tannins, which can reduce nutrient absorption in your gut.

Germinating or roasting the tubers prior to eating reduces their antinutrient levels, making it easier for your body to absorb and use the many nutrients they contain (5).

2. May Improve Digestion

Tiger nuts may promote a healthy digestion in various ways.

For starters, they are high in insoluble fiber, which passes through your gut without being digested. Insoluble fiber adds bulk to your stools and helps food move through your gut easily, reducing the likelihood of constipation (16Trusted Source).

Tiger nuts are also presumed to contain resistant starch, a type of fiber that can feed the friendly bacteria in your gut, helping your digestion run smoothly (7).

Moreover, tiger nuts may contain enzymes, such as catalases, lipases and amylases, which help break down foods in your gut, relieving gas, indigestion and diarrhea (7).

Keep in mind that the high fiber content of tiger nuts may initially cause unpleasant gas or bloating. Those interested in trying them should increase their portions gradually.

3. May Reduce Blood Sugar Levels

Tiger nuts may help keep your blood sugar levels in check.

Animal studies show that tiger nut extract may help reduce blood sugar levels. This may, in large part, be due to the high fiber content of the tubers which may slow down the absorption of sugar in the gut (5).

Tiger nuts are also rich in the amino acid arginine, which may increase insulin production and sensitivity, both of which are important for blood sugar control (8Trusted Source9Trusted Source10Trusted Source).

Moreover, test-tube studies show that tiger nut extract may inhibit the action of carb-digesting enzymes in your gut.

As a result, less sugar may be absorbed from your gut in a way similar to the action of some blood-sugar-lowering diabetic medications. This is thought to potentially lower blood sugar levels, though more research in humans is needed (11Trusted Source).

4. May Improve Heart Health

Tiger nuts may also be good for the health of your heart.

That’s partly because of the high amount of monounsaturated fats they contain, which give them a fat profile similar to that of heart-healthy olive oil (1213Trusted Source14Trusted Source).

Diets rich in monounsaturated fats are linked to lower levels of “bad” LDL cholesterol and higher levels of “good” HDL cholesterol. They are also associated with a lower risk of heart attack, stroke and death from heart disease (15Trusted Source16Trusted Source).

What’s more, tiger nuts are rich in the amino acid arginine. Arginine can promote heart health because your body can use it to make nitric oxide, a compound that helps arteries and veins dilate, hence lowering blood pressure (17Trusted Source18Trusted Source).

Research also links tiger nuts to better blood circulation and a lower likelihood of blood clots — both of which can reduce your risk of heart disease (7).

5. May Boost Your Immune System and Help Fight Infections

Tiger nuts may contribute to a stronger immune system.

In one test-tube study, tiger nut extracts were tested against several types of bacteria that can infect humans. The extract was effective against E. coliStaphylococcus and Salmonella bacteria (19Trusted Source).

Another cell study found similar results. The researchers added that tiger nut extracts might also be effective at fighting antibiotic-resistant bacterial infections (20Trusted Source).

However, more studies are needed before strong conclusions can be drawn.

6. May Act as an Aphrodisiac

Tiger nuts have a history of being used to boost libido.

They’re used as aphrodisiacs in Ayurvedic medicine. In addition, men in Nigeria have used tiger nuts for generations to treat erectile dysfunction, increase sperm count and boost libido.

That said, few studies have investigated these supposed aphrodisiac properties.

One mouse study showed that tiger nuts helped preserve testicular weight and sperm production following heavy metal poisoning (21).

In a rat study, eating large amounts of tiger nuts for 30 days increased testosterone levels, boosted sexual activity and reduced intermission time between mating sessions (22Trusted Source).

However, there are no studies on using tiger nuts as an aphrodisiac in humans, so more research is needed before any conclusions can be made.

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