Sometimes there are many different reasons why you want to eat peanut butter. For first-time tryers, it tastes very good; The rich, nutty, creamy, or mouthfeel of this particular nut butter is unmatched. Perhaps, that's why it's a staple in many homes around the world.
But if you consider sweets smeared on apples or spread on whole-wheat toast as a comfort food, you may be rewarding. Peanut butter has proven to be great at relieving stress.
According to a 2021 randomized controlled trial published in the journal Clinical Nutrition, the trial involved 63 healthy young adult participants who consumed small amounts of peanut butter daily at any time of the day from November 2019 to June 2020 and was shown to improve cognitive function and stress levels. This is not the first time that the psychological and cognitive health benefits of peanut butter have been analyzed in research. Researchers believe that peanut butter contains quite a few components that have an effect on these areas, namely niacin, vitamin E, resveratrol, and p-coumaric acid. That's why people are encouraged to eat peanut butter to boost brain health. According to a 2021 study, when it comes to its unexpected effects on stress, coumaric acid in particular proves to be a factor.
How exactly does peanut butter reduce stress?
p-Coumaric acid is an antioxidant in peanut butter that can affect mood-regulating neurotransmitters in the brain. In fact, according to a 2014 study published in Plant Research, the effects of oral administration of coumaric acid in mice appear to be similar to oral diazepam, a drug approved by the U.S. Food and Drug Administration for anxiety disorders. It is thought that p-Coumaric acid may have an unexpected effect on aminobutyric acid (GABA) receptors in the brain, a part of the brain involved in calming the nervous system.
In addition to p-coumaric acid, peanut butter also contains sitosterol (SIT), a phytochemical (phytosterol) known to reduce anxiety levels. In a 2021 study in mice published in Cell Reports Medicine, -sitosterol was shown to reduce the effects of constraint-related stress and situational fear memories. In addition, phytosterols have been linked to reduced intestinal absorption of cholesterol, promoting heart health, and preventing cancer.
Another ingredient in peanut butter that may affect your stress levels is tryptophan. Think back to how a tryptophan-rich turkey meal put you in such a relaxed and lethargic mood? Peanut butter has the same benefits. Your body needs tryptophan to make the mood-boosting hormone serotonin. Does that mean you should turn to peanut butter whenever you're stressed?
Consuming Peanut Butter for Stress Relief: Things to Consider.
Whenever you're stressed, it may not be a good idea to consider consuming too much peanut butter. Even though this nut butter is known for its heart-healthy fats — monounsaturated fatty acids and polyunsaturated fatty acids — and it can help you feel fuller for longer due to its protein and fiber content, it still contains a certain amount of saturated fat. Excessive intake of saturated fats can lead to cholesterol buildup, which can damage cardiovascular health.
Also, being cautious about eating this delicious food also means searching for the healthiest peanut butter brands you can eat. If the ingredient list is long and complicated, you'd better put that jar back on the shelf. Eating only peanuts and a small amount of salt is a good way to do this. Additives like sugar, too much sodium, and oils are what you want to avoid.
If you're wondering how much you can eat safely, dietitians usually recommend that you eat two tablespoons of this stuff. It's always a good option to combine it with whole-wheat toast, fiber-rich fruits, and other healthy foods like Greek yogurt. But beware, peanut allergies are also a thing. If you have any signs of an allergic reaction, such as hives, itchy throat and mouth, digestive issues, or shortness of breath, you'll know not to touch these things. Stress is unexpected in everyday life*** Eating foods that help with this is part of it. Mindfulness, exercise, and getting enough sleep are other important things.