Which type of peanut butter is the healthiest? Nutritionist explains

Peanut butter is a staple in the kitchens of many households around the world. The sweet and salty spread is delicious, filling, and easy to eat or eat with other foods.

Peanut butter is made from ground roasted peanuts. It’s often praised for its protein and other nutrients, but is peanut butter really good for you? And can you eat it every day?

Peanut Butter Nutrition

The nutritional content of peanut butter varies slightly depending on the brand and type. According to the United States Department of Agriculture, one serving of standard store-bought plain peanut butter is (two tablespoons) provides the following benefits:

  • 191 calories
  • 7 grams of protein
  • 16 grams of fat
  • 7 grams of carbohydrates
  • 1.6 grams of fiber
  • 3 grams of sugar

One serving of peanut butter also provides 16 mg of calcium, 54 mg of magnesium, 28 mcg of folate and 136 mg of sodium. Frances Largeman-Roth registered dietitian nutritionist told TODAY.com

Largeman-Roth A serving size for peanut butter is said to be 2 tablespoons, which is enough to spread on a sandwich or eat with an apple or banana, for example.

Most peanut butter brands are gluten-free and vegan. But always check the label to be sure.

health benefits

Peanut butter provides many benefits. This is especially true when eaten as part of a healthy, balanced diet. First, it’s an accessible and affordable plant-based protein source, says Largman-Roth. One serving provides 7 grams of protein.

Healthy adults should consume 0.8 grams of protein per kilogram of body weight per day. For the average adult, that’s about 50 grams to meet basic nutritional needs. TODAY.com previously reported.

In addition to protein Peanut butter also contains healthy fats. “Most of the fat that peanuts (and peanut butter) contain is heart-healthy monounsaturated fat,” explains Largman-Roth.

Peanut butter is also a very satisfying food. This means they can help you feel fuller and fuller for longer. This is especially true when added to other foods, says Largman-Roth.

Both sweet and salty, they are also packed with nutrients and vitamins. “Peanut butter provides minerals. Including calcium and magnesium The same goes for folate. These are essential nutrients for a healthy baby,” Largeman-Roth said.

In addition to the health benefits Peanut butter is also portable and has a long shelf life. This makes it an incredibly convenient option.

health risks

Some brands of peanut butter may have higher sugar or sodium levels, though. But peanut butter is still a safe and healthy option when consumed in moderation.

“The only major downside to peanut butter is that 1.8% of the population has a peanut allergy. This can be life-threatening,” says Largeman-Roth. Peanut butter’s sticky, oily texture also makes it easy to spread and contaminate surfaces like counters, tables, and doorknobs.

“This doesn’t just affect individuals with allergies. But it also includes families, classrooms and workplaces,” Largeman-Roth said.

Is peanut butter good or bad for cholesterol?

“Peanuts are a plant food. So there is no cholesterol,” Largeman-Roth said.

Peanut butter contains a lot of heart-healthy polyunsaturated fatty acids, according to the USDA. Peanuts and peanut butter are rich in oleic acid. Which is a type of omega-9 fatty acid that helps reduce LDL or bad cholesterol. Largeman-Roth said.

Peanut butter has no trans fats, according to the USDA, but it does contain some saturated fat. Saturated fat is considered “bad” fat because it may increase bad cholesterol and increase the risk of coronary heart disease. TODAY.com previously reported.

The AHA recommends aiming to get just 5% to 6% of your calories from saturated fat based on a 2,000-calorie diet, which is about 13 grams of saturated fat per day.

Luckily, one serving of standard store-bought peanut butter contains only about three grams of saturated fat. This is lower than the recommended daily limit. The AHA recommends paying attention to labels and looking for brands with less saturated fat.

Can you eat peanut butter every day?

Yes, you can eat peanut butter every day. (In moderation), says Largeman-Roth. That means eating the recommended amount of 2 tablespoons or close to that amount.

Eating peanut butter every day can become a problem if someone eats too much peanut butter and exceeds the daily limit for saturated fat. According to the Cleveland Clinic

According to the AHA, people who regularly eat peanut butter have a lower risk of heart disease or type 2 diabetes than people who don’t include peanut butter in their diet.

While there’s no shame in eating a spoonful of peanut butter right out of the jar, Largeman-Roth It is recommended to eat peanut butter with other food for a more nutritious snack. She recommends fruits and vegetables (such as apples, celery, or bananas), oatmeal, whole-grain bread. Yogurt or smoothie

Does peanut butter have any negative effects?

That’s right, peanut butter can be bad.

According to the USDA, you can store unopened jars of peanut butter in the pantry at room temperature for six to nine months. After opening You can store peanut butter in your pantry for two to three months.

Just be wary of the best dates, says Largeman-Roth. And don’t use dirty knives or spoons in jars. This can cause the peanut butter to become contaminated with germs and other ingredients. That makes the butter spoil faster at room temperature.

Standard processed peanut butter often contains stabilizers to prevent the ingredients from separating. If you choose to use natural peanut butter without stabilizers, This is normal. The oil may separate and float to the top of the bottle. Just stir before using. Largeman-Roth said.

Should peanut butter be refrigerated?

Technically You don’t need to refrigerate peanut butter. “In fact, most cannot spread if refrigerated,” Largeman-Roth said.

Largeman-Roth The fact that peanut butter doesn’t need to be refrigerated and can be stored for a long time is another reason why it’s a convenient, budget-friendly option.

Which peanut butter is the healthiest?

at the grocery store You will find many different brands and types of peanut butter. Although the main ingredient is peanuts, But there may be other ingredients. in different amounts (such as sugar or salt) which affect the texture and taste

The Healthiest Peanut Butter Options Largeman-Roth Recommended is peanut butter with less than 5 grams of added sugar per serving and less than 100 milligrams of sodium per serving.

Low-fat peanut butter may sound healthy. But you should probably swap out healthy fats for more carbs. According to the Cleveland Clinic Low-fat peanut butter may have the same or higher calorie content. Because they often have special ingredients. (usually sugar or salt) to improve the taste after the fat has been removed

I think it’s also smart to eat a variety of nut butters like peanuts, almonds, cashews, and pistachios. Largeman-Roth said.

Nut-free peanut butter is a good option for those with peanut allergies. But always check the label to make sure the product is safe for consumption.

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