Thanks Kevin for this post! Patients ask daily about peanut butter and you sum it up beautifully.
Peanut butter is a household staple in the typical American diet. It is most commonly used on bread, fruit, vegetables, and crackers as a convenient and “healthy” spread. However, is peanut butter actually healthy? The short answer is yes, with shades of grey.
Important Things to Consider
1. NEVER buy peanut butter with fully or partially hydrogenated oils. This “ingredient” is in about 90% of commonly consumed peanut butters and is an immediate red flag that should be avoided.
2. There should never be more than 2 ingredients in your product. Peanuts and salt (preferably no salt added is the best option). Look for products with one ingredient, peanuts. If no products have just one ingredient than opt for the product with 2 ingredients, peanuts and salt.
3. Always buy natural peanut butter with the oil on top. Yes, it is a little bit inconvenient to stir, but this is peanut butter in its natural/unprocessed state.
4. Dont be duped by marketing slogans such as “reduced fat” or “smart balance”. The only thing you should be looking at is the ingredient list.
5. Numerous studies have shown that people who regularly include nuts or peanut butter in their diets are less likely to develop heart disease or type 2 diabetes than those who rarely eat nuts.
6. Peanut butter is full of vitamins, minerals, and potassium and a great source of protein and calories. With that being said, if you are watching your total calorie intake keep in mind 1 serving of peanut butter (2 tbsp) has ~200 calories.
7. According to research from Brigham and Women’s Hospital, people who eat a diet high in foods like olive oil, avocados, and peanut butter are more likely to lose weight and keep it off than people following a more regimented, lower-fat diet.
Which Products To Avoid
Any peanut butter with more than 2 ingredients such as hydrogenated oils.
What To Choose
Natural Peanut Butters With Oil On Top And Contains Less Than 2 Ingredients
Notice the ingredients. Peanuts… That’s it!
or
Natural, Raw, Almond Butter
- The same principle applies to almond butter. Look for products where the ingredients listed are just almonds. Any unnecessary oils, sugars, or salts, should tell you to avoid that particular product which has gone through more processing with artificial additives to increase taste and shelf life.
Conclusion
Yes peanut butter is healthy. I use natural peanut and almond butter on broccoli, celery, half an apple, or half a banana. Peanut butter paired with a fruit or vegetable can make for a great snack or side dish. Where people start to run into trouble is when they start mixing peanut butter with sugary jams and processed bread. 99% of Jam is fake/artificial sugar and when you couple that with 25-45 grams of processed carbohydrates from bread the once “healthy” peanut butter it can be transformed into a sugar and carb loaded nightmare. But to answer the question of the article,YES, 1 serving of natural peanut butter or almond butter is healthy as long as you are mixing it with the right foods.
Thanks for reading and let me know if you have any comments or questions.
From South Bend,
