Peanut butter, a protein-packed spread made from ground peanuts, is enjoyed worldwide. Often, the peanuts are roasted before being blended into a thick paste. The final product boasts a range of nutrients that may offer health-boosting benefits. When buying peanut butter, checking the label is important, as many brands add sugar, vegetable oil, and trans fats, which can lower its nutritional value. Natural peanut butter, found in health food stores and online, should ideally contain only peanuts and a little salt. You can also make peanut butter at home by blending peanuts in a food processor to your desired texture.
The History of Peanut Butter
Peanut butter has a long history. The Ancient Incas and Aztecs ground roasted peanuts into paste. Modern peanut butter production credits three inventors: Marcellus Gilmore Edson, who patented peanut paste made from milling roasted peanuts between heated surfaces in 1884; John Harvey Kellogg, MD, of Kellogg's cereal fame, who patented the creation process of peanut butter made from raw peanuts in 1895; and Ambrose Straub, MD, who patented a peanut butter-making machine in 1903.
Nutritional Value of Peanut Butter
A two-tablespoon (32 grams) serving of natural peanut butter provides:
- Calories: 190
- Protein: 8 grams
- Fat: 16 grams
- Carbohydrates: 7 grams
- Fiber: 3 grams
- Sugar: 1 gram
Peanut butter is a good source of vitamin E, niacin (vitamin B3), manganese, vitamin B6, and magnesium. It also contains copper, a mineral vital for bone health, immune function, and blood vessels. Adequate copper intake may reduce the risk of osteoporosis and heart disease.
Dietary Considerations
Gluten-Free
Peanuts and peanut butter are naturally gluten-free. Most brands are gluten-free, but checking labels for added gluten-containing ingredients is crucial, especially in processed varieties. Look for a "gluten-free" label, particularly if you have celiac disease, and be wary of brands that also process wheat.
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Vegan
Peanut butter is generally vegan, though some types may contain honey. Always check the ingredient list to ensure it aligns with your dietary preferences.
Types of Peanut Butter
You can purchase a variety of peanut butters:
- Natural Peanut Butter: Made with just peanuts, it typically has less saturated fat, sodium, and sugar.
- Creamy Peanut Butter: Ground into a smooth paste, ideal for spreads, smoothies, and dips.
- Crunchy Peanut Butter: Contains bits of peanuts for added texture.
Storage and Shelf Life
To prolong its shelf life, store peanut butter in a cool, dry place, away from direct sunlight or heat. Unopened peanut butter lasts six to nine months, while opened peanut butter lasts two to three months in the pantry and six to nine months in the fridge.
Health Benefits of Peanut Butter
Peanut butter offers potential health benefits due to its concentrated nutrition. Studies suggest that eating peanuts daily can lower the overall risk of death by up to 21% and reduce the risk of heart disease by 38%.
Improved Heart Health
Oleic acid, a primary fat in peanut butter, helps maintain good cholesterol, blood sugar, and blood pressure when substituted for other fats in the diet. Peanut butter also contains omega-6 fatty acids, which lower bad (LDL) cholesterol and increase good (HDL) cholesterol. Arginine, an amino acid naturally found in peanuts, may prevent heart and vascular disease by promoting healthy blood vessel function.
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Reduced Risk of Diabetes
Oleic acid lowers insulin resistance, which can elevate blood sugar and lead to diabetes. Peanut butter's omega-6 content may also have the same effect.
Anticancer Properties
Peanuts are rich in antioxidants like manganese, vitamin E, and B vitamins, which can prevent and repair cell damage, reducing the risk of chronic diseases like cancer. Coumaric acid, a potent antioxidant in peanut butter, is boosted by 22% when peanuts are roasted before processing. Resveratrol, another antioxidant, has anticancer effects and may lower the risk of obesity, heart disease, and cognitive decline.
Weight Loss
The monounsaturated and polyunsaturated fats in peanut butter are linked to a lower risk of weight gain and obesity when consumed as part of a healthy diet. High-fat, high-protein, and high-fiber foods like peanut butter take longer to digest, promoting satiety and reducing overeating. Research suggests that peanuts can support weight loss and management goals when combined with a healthy diet and lifestyle.
Potential Health Risks
While peanut butter offers numerous benefits, some potential risks exist:
Peanut Allergy
Peanut allergies can be fatal for some. Individuals with peanut allergies should avoid all peanut products.
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High in Calories
Peanut butter is a calorie-dense food, so moderation is essential to avoid unwanted weight gain.
High in Fat
While mostly healthy, peanut butter contains some saturated fat, which can lead to heart problems if consumed in excess over time.
Mineral Deficiencies
Peanuts are high in phosphorus, which can limit the body's absorption of minerals like zinc and iron. Those deficient in these minerals should be cautious about high phosphorus intake.
How Peanut Butter is Made
Peanut butter manufacturers typically follow these steps:
- Shell and roast the peanuts.
- Cool the peanuts and remove the skins in water.
- Split the kernels and remove the heart of the peanut (optional).
- Grind the peanuts into a smooth, even texture.
- Heat the mixture to approximately 170°F (77°C) during grinding.
- Mix in liquids and cool the mixture to 120°F (49°C) or lower.
- Add peanut pieces for crunchy peanut butter.
Making peanut butter at home requires an electric blender or food processor and the following ingredients:
- 1 cup roasted and shelled peanuts
- 1 1/2 teaspoons peanut oil
- 1/4 teaspoon salt
Blend until a paste forms, then add 1/4 teaspoon of chopped and roasted peanuts for a crunchy variation.
Peanut Butter Ingredients and FDA Regulations
The FDA regulates peanut butter ingredients, allowing for blanched (skin off) or unblanched (skin on) peanuts. If unblanched, the label must indicate this. Artificial flavorings, sweeteners, chemical preservatives, and added colors are not permitted. If oil is added, it must be partially or fully hydrogenated vegetable oil.
Healthier Alternatives to Peanut Butter
Several nut butters offer similar nutrient profiles and may be suitable for those with peanut allergies:
- Almond Butter: High in nutrients and contains omega-3s, which peanuts lack. Almond butter has around 3 grams more monounsaturated fats per serving than peanut butter. This could be an added benefit for heart health. Almond butter is also usually lower in sugar and has a bit more calcium, fiber, vitamin E, magnesium, and iron.
- Macadamia Nut Butter: High in healthy fats; studies suggest it may help prevent coronary artery disease.
- Walnut Butter: A great source of omega-3 and omega-6 fatty acids, with less fat and fewer calories than peanuts.
While almond butter offers a little more nutritional value per serving, you should choose the right spread for your budget and dietary restrictions. Both options can help keep you feeling full for longer.
PB2: Powdered Peanut Butter
PB2, or powdered peanut butter, is a nutrient-dense alternative to traditional peanut butter, with a similar taste and a slightly different nutritional profile. It is often marketed as a healthy alternative to traditional peanut butter.
Health Benefits of PB2
- May Help Prevent Peanut Allergies: Introducing PB2 to young children may help prevent peanut allergies later in life.
- Potential Heart Benefits: Made from pressed peanuts with oil removed, PB2 may help lower LDL (bad) cholesterol levels.
- Lower Calorie Consumption: PB2 has fewer calories per serving than traditional peanut butter.
Peanut Butter and Weight Loss: The Diet Plan
Peanut butter, when eaten in moderation, can be a valuable component of a weight loss plan. Its combination of protein, fiber, and healthy fats promotes satiety, helping you feel fuller for longer. Here's how to incorporate peanut butter into your diet for weight loss:
Benefits for Weight Loss
- Appetite Control: Peanut butter's fats and protein contribute to a feeling of fullness, reducing overall food intake.
- Blood Sugar Regulation: With a low glycemic index, peanut butter helps stabilize blood sugar levels, preventing spikes that can lead to cravings and overeating.
Choosing the Right Peanut Butter and Portion Control
- Opt for Natural Varieties: Select peanut butter with minimal ingredients - ideally just peanuts and salt. Avoid added sugars, salt, and preservatives.
- Mindful Portioning: Stick to a serving size of two tablespoons per day. A mindful 2-tablespoon serving of creamy peanut butter has 190 calories, 7 grams of protein and almost 2 grams of fiber.
Incorporating Peanut Butter into Meals and Snacks
- Breakfast: Add peanut butter to smoothies, oatmeal, or spread it on whole-grain toast.
- Lunch: Create sandwiches with whole-grain bread, Canadian bacon, and peanut butter.
- Snacks: Pair peanut butter with fruits (apples, bananas), vegetables (celery), or whole-wheat wraps.
- Dinner: Use peanut butter in sauces for pasta or chicken dishes.
Sample Peanut Butter Diet Recipes
Breakfast:
- PB & B Breakfast Shake: Blend 1 cup fat-free milk, 1 medium banana, and 2 tablespoons peanut butter. (384 calories, 18g protein, 46g carbohydrates, 17g total fat, 5g fiber)
- Creamy Peanut-Butter Pudding: Microwave 2 tablespoons peanut butter until melted. Mix with 1 cup Dannon fat-free vanilla yogurt and top with sliced banana. (418 calories, 16g protein, 55g carbohydrates, 17g total fat, 5g fiber)
- French Toast with Peanut-Butter Maple Syrup: Dip bread in an egg, milk, and vanilla mixture. Cook in a skillet until golden brown. Mix maple syrup and peanut butter, microwave until warm, and pour over the French toast. (365 calories, 13g protein, 35g carbohydrates, 19g total fat, 3g fiber per serving)
Lunch:
- Ham and Raisin Sandwich: Spread 2 tablespoons peanut butter on raisin bread with 2 slices of Canadian bacon. (421 calories, 24g protein, 34g carbohydrates, 23g total fat, 4g fiber)
- The Thin Elvis Special: Spread peanut butter on whole grain bread, add honey and sliced banana, and grill in a skillet until golden brown. (396 calories, 13g protein, 57g carbohydrates, 18g total fat, 13g fiber)
- Creole Peanut-and-Tomato Soup: Combine Campbell's tomato soup, fat-free milk, and peanut butter in a saucepan and warm over medium heat. Add Tabasco sauce to taste. (494 calories, 22g protein, 68g carbohydrates, 16g total fat, 7g fiber)
Dinner:
- Pasta with Spicy Peanut Sauce: Blend peanut butter, soy sauce, lemon juice, garlic, red pepper flakes, and water. Pour over whole wheat pasta and top with sliced bell pepper. (233 calories, 10g protein, 33g carbohydrates, 9g total fat, 5g fiber)
- Asian Chicken-Salad Pitas: Mix peanut butter, teriyaki sauce, diced chicken, pineapple, celery, water chestnuts, bell pepper, and red onion. Fill pita halves with the mixture. (595 calories, 43g protein, 63g carbohydrates, 22g total fat, 11g fiber per serving)
- Mango Peanut Chicken: Mix peanut butter, Dijon mustard, garlic, and honey. Heat until melted and pour over baked chicken, topping with diced mango. (488 calories, 38g protein, 33g carbohydrates, 24g total fat, 4g fiber per serving)
Additional Tips for Weight Loss with Peanut Butter
- Pair with Complex Carbohydrates: Combine peanut butter with multigrain bread for sustained energy and improved digestion.
- Choose Unsalted, Natural Varieties: Opt for peanut butter without added sugars or oils.
Additional Health Benefits of Peanut Butter
Beyond weight loss, peanut butter offers several other health benefits:
- Post-Workout Recovery: The high protein content in peanut butter aids in muscle recovery after exercise.
- Diabetes Risk Reduction: The low glycemic index of peanuts helps stabilize blood sugar levels, potentially reducing the risk of diabetes.
- Rich in Vitamins and Minerals: Peanut butter provides copper, folate, B vitamins, and manganese.
- Heart Disease Prevention: Regular peanut consumption may reduce the risk of heart disease and other leading causes of death.
Is Peanut Butter Good for Your Skin?
Some sources suggest that peanut butter may cause acne breakouts. While this hasn't been directly proven, some ingredients in artificially sweetened and more processed peanut butter have been linked to acne.