Is peanut butter a common sight in your household? We bet!
Singapore’s peanut butter revenue has grown to $4M this year and is expected to shoot up until 2023. In America alone, peanut butter consumption in a year can reach 700 million pounds – this can cover the entire floor of the Grand Canyon. Needless to say, our all-time favourite nutty spread is here to stay but some people are still debating whether it’s healthy or not.
The Good Side of Peanut Butter
According to CNN health, peanut butter is a rich source of healthy fats, protein, and fibre. One study shows that eating peanut butter can help you feel fuller for longer and keeps your blood sugar on check with its low glycemic index. When taken in moderation, it also helps reduce LDL cholesterol. These facts make peanut butter an option for those who want to lose weight.
Peanut butter is also great for kids. It is an excellent source of vitamin B, iron, zinc, potassium, niacin, phosphorus, and vitamin E which every growing child (and adult) needs to fortify bones and muscles, strengthen the immune system and to promote heart health, among other benefits.
Peanut butter also contains magnesium, a much-needed nutrient for diabetic patients. Peanuts also contain heart-healthy monounsaturated and polyunsaturated fats, which have been proven to shield one against heart disease. This is also info you can find from multiple sources online, and even through podcasts that get Spotify plays in large numbers—a source I would trust.
The Other Side of the Coin
However, the consumption of peanut butter may not necessarily yield the same results as eating peanuts. Researchers have found a link between peanuts – not peanut butter – and lower mortality rates.
How much peanut butter you consume in a day is also important. According to Medical News Today, each serving of peanut butter contains 3.05 g of saturated fats and 152 mg of sodium. Too much peanut butter in your diet (which may go beyond the recommended 13 g of saturated fats per day and 1,500 daily intake of sodium) can put your health at risk.
In conclusion, saturated fat is prevalent in peanut butter and overeating it can lead to cardiovascular diseases.
Should I Buy Peanut Butter?
If you have specific health needs, it is always best to check the label first. This doesn’t only apply to peanut butter but to everything you and your family consume. As for peanut butter, the main difference lies in the ingredients, not just texture (chunky, creamy, or crunchy). You may find three different types of peanut butter in the supermarket:
- Unsalted peanut butter – This not 100% unsalted, but contains roughly 5 mg of sodium. This type of peanut butter is known to prevent cardiovascular diseases because of its high potassium-to-sodium ratio. Other brands have unsalted peanut butter with only one ingredient: peanuts. This means no oils, no added salt, sugar, and other additives.
- Natural peanut butter – This is usually commercially prepared and has only two ingredients: peanuts and salt. Natural oils from the peanut tend to surface on top but they easily blend in when stirred. If you see “natural” and “butter” on the label, it generally contains at least 90% peanuts with no artificial sweeteners, colours, or preservatives.
- Regular, commercial peanut butter – This is probably the most well-known form of peanut butter, with brands like Skippy selling around 11 different variants. This type of peanut butter has peanuts and oil, but also contains sugar and hydrogenated vegetable oils such as cottonseed, soybean, and rapeseed. These oils are a type of trans fat.
Nowadays, some brands offer options with reduced sugar, reduced sodium, or reduced fat.
However, even if you choose the unsalted version, it doesn’t mean that you can indulge without restraint.
A spoonful of peanut butter contains 95 calories and 8 grams of fat along with the right amount of minerals that’s good for the body. Going for a second tablespoon is still considered healthy but if you want third helpings, think again. Peanut butter is more than 75 percent fat. Be mindful of your servings and how you eat it. To feel more full while eating less, how about eating it as a dip with carrots or celery, or spread it over a low-sugar bagel or whole wheat bread? For an energy boost during cold days, stir a spoonful of peanut butter into a bowl of warm oatmeal. For more ideas on enjoying peanut butter, click here.
A healthy diet is a result of one’s collective eating habits and peanut butter consumption is just one part of it. Make sure that everyone in the house gets a balanced meal.
