Peanut butter has many nutritional benefits. Eating a small amount of peanut butter as part of a healthy snack before bed may help improve sleep quality and prevent overeating and weight gain the following day.
Peanut butter is a nutrient-dense, high-calorie food containing vitamins, minerals, protein, and fiber.
Eating a small amount of peanut butter before bed may improve the quality of sleep. For maximum health benefits, a person should choose a natural peanut butter that lists only peanuts in the ingredients.
This article explores the nutritional value of peanut butter and how it may help sleep. It also looks at why sleep is important, how a lack of it can affect overall health, and the advantages and disadvantages of late-night snacking.
The nutritional content of peanuts may provide health benefits when a person consumes it in moderate quantities. Peanuts are full of nutrients.
Ounce for ounce, peanuts contain more protein than any other nut, at 7 grams per ounce (oz). They also contain:
- vitamins and minerals
- amino acids
Peanut protein is a plant-based protein, and
Additionally, not eating enough protein can
Peanuts have a high fat content, but it mostly consists of monounsaturated fat, a type of fat that offers health benefits. In combination with the protein and fiber that peanut butter contains, these fats can make someone feel fuller for longer, stabilize blood sugar levels, and help them sleep.
Combining a small amount of peanut butter with an apple provides a healthy and filling snack that consists of plenty of
The Food and Drug Administration (FDA) states that all peanut butter must contain at least 90% peanuts in the final product.
Additionally, a peanut butter that consists of unblanched peanuts — with their skins still on — has been shown to contain
Peanuts also contain significant amounts of antioxidants, amino acids, and vitamins. People lacking these micronutrients, particularly
Late-night snacking can lead to weight gain, and
During sleep, the metabolism slows down and foods take longer to digest.
Portion size is also important. As a general rule, snacks should not have more than 250 calories and count towards a person’s daily total of calories.
Daily caloric needs vary depending on activity and age, but most adult females need 1,600–2,200 per day, while adult males need 2,000–3,200.
As part of a balanced diet, a small serving of
Combining this with a piece of fruit, such as an apple or banana, or vegetables, such as celery, increases the fiber content and nutritional value of the snack.
Some research shows that eating a healthy snack close to bedtime can help promote restful sleep and regulate a person’s appetite, helping them maintain a moderate calorie consumption the next day.
People should also aim to practice mindful eating and not become distracted while eating in the evenings to help them consume proper portion sizes and feel fuller in the hours before bedtime.