Peanut butter is a super-rich food, considered a staple in children’s lunchboxes. Adults also cherish this nutty spread. It’s a nutritious food, though it comes packed with fat and calories.
Peanut butter contains good-for-you fat, but the calorie is a concern. Foods with high calories aren’t a wise choice for individuals serious about losing weight.
However, even if you’re on a weight loss plan, you can still consume peanut butter. Just don’t overeat it. Otherwise, you might mess up your weight loss journey.
Weight loss isn’t the only concern for peanut butter lovers. Constipation is too. So, here’s a crucial question.
Does peanut butter cause constipation?
Yes, it does. But don’t leave until you know why and how. Firstly, what’s constipation? According to MedlinePlus, constipation refers to a condition whereby an individual has difficulty excreting feces. Other conditions that define constipation are infrequent bowel movements or a feeling of incomplete evacuation.
All these are symptoms that you have constipation. But then, how does PB (peanut butter) cause constipation? With its intractable and thick texture, it’s understandable why people imagine peanut butter gunking up their inside and causing constipation.
On the flip side, peanut butter contains 6grams of fibre per serving. Therefore, it has the power to keep things going smoothly in your gastrointestinal tract. So how come it’s being accused of causing constipation? Here’s why.
The reason most people have constipation from peanut butter is insufficient fluid intake. After eating PB, they fail to consume enough water. Drink enough water after eating any high fibre foods. And this includes PB and other foods you can think of.
Ordinarily, peanut butter isn’t the easiest of foods to digest. So consuming enough water would aid digestion. Failure to do so can cause constipation. You surely don’t want that.
So that’s the answer to the question. But there’s more you need to know about this topic. So, continue reading!
How Much Peanut Butter You Should Consume Daily To Avoid Constipation
Spread on crackers and drizzled on apples, peanut butter offers a great opportunity to take a myriad of foods to another level. However, how much one should consume daily has generated a lot of confusion.
So, how much PB is too much?
In one tablespoon of natural PB, you’ll get 7 grams of fat and approximately 90 calories. The natural PB refers to the nuts only. No added sugar or salt.
Now let’s do the simple math. If you scoop three spoonfuls of peanut butter, you’re automatically consuming 270 calories and 21 grams of fat.
We can’t say this amount of PB is too much. You have to decide for yourself. Understand your goals and health needs. Physical activities can also determine how much PB is enough for your daily needs.
Assuming your daily calorie requirement is 1200 calories. If you consume five tablespoons of peanut butter a day, you have automatically met a massive chunk of your daily calorie needs.
Five tablespoons multiplied by 90 calories equals 450 calories per day. Now let’s assume you consume other varieties of calorie-packed diet. In that case, you might even meet or exceed your daily calorie needs before the day ends.
About physical activities, keep in mind that athlete’s calorie requirement is higher than non-athletes. They require approximately 3000 to 4000 calories daily.
So, if you’re an athlete, five spoons of peanut butter won’t mean much.
A Handy Tip: If you’re skeptical about the amount of peanut butter ideal for you, approach your doctor for help. Keep in mind that two tablespoons of any high-fat food are a healthy serving. But the general rule of thumb is to limit daily PB consumption to one or two tablespoons.
Health Benefits Peanut Butter Has
No fatty food is perfect, including the ones with good-for-you fat. Eating such foods in excess can mess your health up.
Peanut butter contains high fat. And like every other food, it has pros and cons. You can decide to look into the pros and cons before making a decision.
Now let’s focus on the nutritional value of peanut butter.
Peanut butter is made of nuts, considered one of the nutrient-packed foods on the planet. Nuts contain a high amount of vitamins, minerals, dietary fiber, and protein.
You’ll discover a high amount of unsaturated fat in peanut butter. But there’s no cause for alarm, as it’s a healthy fat.
Because of its well-known nutritional profile, peanut butter can keep your stomach full for an extended period. With this, it can save you from engaging in mindless snacking, which often occurs between meals. Consequently, it prevents weight gain.
Nuts have a reputation for preventing heart disease risk, including diabetes in females. Research has also proven that they’re an incredible source of vitamin E, which is something missing in many foods.
Peanut butter is an incredible source of the following:
- Niacin (B3)
- Vitamin E
- Vitamin B6
- Magnesium
- Manganese
Peanut butter contains a massive amount of copper, a mineral credited with improving bone health; blood vessels, and immune function.
Research has also proven that consume a high amount of copper can help prevent heart disease and osteoporosis.
PB comes packed with antioxidants, thanks to its impressive amount of manganese and vitamins (vitamin E and B6). These vitamins and minerals help to prevent and fix cell damages caused by free radicals. That’s how they help prevent cancer.
PB is also packed with Omega-6 fatty acid, which according to research, produces a similar effect as oleic acid in the fight against diabetes.
Why Excess Peanut Butter Consumption Is Bad For You
Peanut butter is a staple in most people’s kitchens. Not a day goes by without most people eating it.
However, not all that glitters is gold. Peanut butter has loads of valuable minerals and vitamins, but there is some concern. Overeating PB is terrible for your health.
Let’s discuss why.
You might experience weight gain:
Are you eager to lose weight? If yes, reduce your peanut butter consumption. PB does have a high concentration of essential minerals and vitamins. The only major issue is its high calorie. Two tablespoons of PB delivers 180 calories.
So, avoid consuming too much PB or other foods. Even healthy foods can cause you to gain weight when consumed in excess amounts.
The only remarkable thing about peanut butter (PB) is that it contains healthy fat in a significant proportion, making it incredibly satisfying. This also makes portion control much easier for people.
You might experience breakout:
If you are experiencing breakouts now and then, a reduction in PB consumption might help. Why? Indeed, there’s not much evidence linking acne to peanut butter. But research has proven that having high fat and high sugary foods can cause breakout over time.
Peanut butter might increase blood sugar:
Most brands of peanut butter brands contain wholesome and simple ingredients. They’re sugar-free, eliminating the possibility of a sugar spike. Other brands’ formula contains high sugar. So, consuming a whole jar of such PB can mess up your blood sugar.
You might experience stomach ache:
It’s possible to develop stomach ache from overeating any food. But peanut butter is different because of its high-fat content. The fat makes digestion difficult for most people, leading to bloating or indigestion problems.
Conclusion
So, does peanut butter cause constipation? Yes, it can. Most people might experience constipation after overeating PB. Drinking enough water after eating PB can help aid digestion and prevent constipation.
Besides constipation, peanut butter can lead to weight gain when consumed in excess amount. It contains high calories, and sugar, which are enemies of weight loss.
However, peanut butter isn’t bad food. No one is saying people should never consume it either. The advice is to consume a moderate amount.
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