For those who aren’t allergic, peanut butter can be a good source of protein and healthy fat. But it’s high in calories, and some brands contain unhealthy ingredients. Natural peanut butter may be a healthier choice.
Peanut butter is a popular spread known for its delicious taste and unique texture. That said, some people may be allergic to peanuts, which can be life threatening.
If you’re not allergic, peanut butter is not unhealthy, but many commercial brands may contain
If you choose natural peanut butter made with only peanuts and salt, eating it may have several health benefits.
Anaphylaxis
Anaphylaxis is a severe reaction to a trigger, such as an allergy, and is potentially life threatening.
Symptoms can develop quickly and include:
- feeling faint or lightheaded
- difficulty breathing or wheezing
- rapid heartbeat
- confusion
- anxiety
- clammy skin
- collapsing or losing consciousness
- hives
- swelling
- stomach pain, nausea, or vomiting
If you or someone nearby develops these symptoms, you should:
- Check to see whether they have an epinephrine pen. If they do, read and follow the instructions to dispense the medication.
- Dial 911 (or a local emergency number).
- Lay them down. If they have vomited, lay them on their side.
- Stay with them until emergency services arrive.
It is possible for someone to need more than one injection with an epinephrine pen. If symptoms do not begin to clear after 5 minutes, give a second injection if one is available.
Peanut butter is a fairly balanced energy source that supplies all of the three major macronutrients.
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That said, though peanut butter is fairly protein-rich, it’s low in the essential amino acid methionine because legume protein contains much less of it than animal protein.
Methionine deficiency is usually associated with an overall protein deficiency or certain disease states. However, it is extremely rare in people who are generally in good health.
On the other hand, low methionine intake
For other protein-rich plant foods, check out this article on the 17 best protein sources for vegans and vegetarians.
Peanut butter is relatively low in carbs, containing about 22 g of carbs (14% of calories) per 3.5 oz, 5 of which are fiber.
This makes it it suitable for a keto or low carb diet. It also
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These benefits may be partly attributed to oleic acid, one of the main fats in peanuts. Antioxidants
Peanut butter is very high in fat, containing about 51 g of fat per a 3.5 oz portion, which is about
That said, peanut butter’s fats are relatively heart-healthy. These include a healthy type of monounsaturated fat called oleic acid and an essential omega-6 fatty acid called linoleic acid.
Oleic acid
However,
Is peanut butter ok for weight loss?
Despite their high calorie content, eating moderate amounts of pure peanut butter or whole peanuts is
Peanut butter is fairly nutritious. A
- Vitamin E: 60% of the daily value (DV)
- Vitamin B3 (niacin): 84% of the DV
- Vitamin B6: 29% of the DV
- Folate: 18% of the DV
- Magnesium: 37% of the DV
- Copper: 56% of the DV
- Manganese: 65% of the DV
It is also high in biotin and contains decent amounts of:
- vitamin B5
- iron
- potassium
- zinc
- selenium
However, calorie for calorie, peanut butter isn’t that nutritious compared with low calorie plant foods like spinach or broccoli.
Like most real foods, peanut butter contains more than just the basic vitamins and minerals. It also contains plenty of other biologically active nutrients, which can have some health benefits.
Peanut butter is
In the United States, the Food and Drug Administration defines natural or unprocessed peanut butter as having to contain at least 90% peanuts. Other than that, peanut butter can only include salt, sweeteners, and hydrogenated vegetable oils that don’t contain trans fat.
But, processed brands often contain other ingredients, such as palm oil, which may be less beneficial to health. For this reason, it may be healthier to choose a natural peanut butter brand.
That said, eating unprocessed peanut butter isn’t without risks because it
Some human studies conducted in developing countries have linked aflatoxin exposure to health problems such as
There are some concerns about the long-term health effects of aflatoxins, particularly in developing countries, but according to the National Cancer Institute,
Aflatoxins are
So if you wish to avoid these toxins, you can stick to commercial brands of peanut butter. If you choose unprocessed peanut butter, toss out any that appears moldy, shriveled, or discolored.
As an alternative, you can also consider trying almond butter, which is a bit more nutritious than peanut butter in terms of the vitamins, minerals, and fiber it contains.
For more information on food molds, check out this article.
There are a lot of good things about peanut butter, but also a few negatives.
It’s fairly rich in nutrients and a decent protein source. It’s also loaded with fiber, vitamins, and minerals, although this doesn’t seem as significant when you consider the high calorie load.
It is perfectly fine to incorporate moderate amounts of peanut butter into a healthy diet. But the main problem with peanut butter is that it’s so incredibly hard to resist.
Moderate peanut butter consumption is unlikely to have any major negative effects. If possible, it’s more important to steer clear of sugary soda, trans fats, and other highly processed foods.