Peanut Butter: Good for You or Junk Food?

Ann Pietrangelo
·5 min read
28

Medically reviewed by Roxana Ehsani, RD

Peanut butter can be a healthy part of a balanced diet—just a small amount packs plenty of protein, healthy fats, and essential vitamins and minerals.

However, added sugar, salt, and unhealthy oils may make it more of a junk food. And people with peanut or nut allergies may have to avoid it altogether.

This article discusses the potential benefits of peanut butter, the healthiest types of peanut butter, and why peanut butter may not be a good choice for everyone.

<p>DNBSTOCK / Getty Images</p>

DNBSTOCK / Getty Images

5 Reasons Why Peanut Butter Is Good for You

The health benefits of peanut butter vary according to how and with what added ingredients it's made, so it's important to read labels carefully. Generally speaking, peanut butter can be part of a healthy diet.

1. Packs in the Protein

Just 2 tablespoons of peanut butter contains about 7.2 grams of protein. Protein is essential to healthy muscles, cartilage, bones, skin, and blood. It also helps power enzymes, hormones, and vitamins.

You need about 7 grams of protein daily for every 20 pounds of body weight. Your needs vary according to age, sex, and level of activity.

Most healthy men need at least 56 grams daily, while women need 46 grams. During the second and third trimesters of pregnancy, your protein needs rise to 71 grams a day.

2. Full of Fiber

The fiber in peanut butter may help with heart health, diabetes, and digestive issues. Peanut butter has both soluble and insoluble fiber. Soluble fiber helps lower blood glucose and cholesterol levels.

Peanut butter's insoluble fiber plus magnesium helps your digestive system, keeping bowel movements regular to avoid constipation.

To get the full benefits of adding fiber to your diet, it's important to increase fluids as well.

3. Healthy Fat Profile

There's no cholesterol in peanut butter. It has a small amount of saturated fat but is high in unsaturated fats. The saturated-to-unsaturated ratio makes it a heart-healthy food, providing benefits such as:

  • Improving blood cholesterol levels

  • Lowering inflammation

  • Stabilizing heart rhythm

4. Rich in Vitamins and Minerals

Peanut butter is a good source of vitamins and minerals. Two tablespoons provides:

5. Satisfies the Appetite

The fiber and protein of peanuts make peanut butter an energy-dense food. Research suggests it may help you feel fuller than low-density foods, reducing your total intake. It's also a low-glycemic index food, which may help with weight and diabetes management.

Eating Peanut Butter Every Day: What’s Healthy?

Though peanut butter can be healthy in moderation, just 2 tablespoons have about 3.36 grams of sugar. Added sugars can contribute to a variety of health problems, including:

  • Weight gain

  • Obesity

  • Type 2 diabetes

  • Heart disease

Most people should get less than 10% of their daily calories from added sugars. Children younger than 2 years old should not have any.

You'll get nearly 200 calories from 2 tablespoons of peanut butter and 3.23 grams of saturated fat. Experts recommend no more than 13 grams of saturated fat per day. Using a single serving as a guide, you wouldn't want to eat more than 2 tablespoons a day.

If you have concerns about weight or too much sugar or protein in your diet, discuss them with a healthcare provider.

Reasons Why Peanut Butter Isn’t Good for Some People

You may have food intolerance if you have digestive symptoms such as bloating, gas, stomachaches, or diarrhea after eating peanuts. A food intolerance isn't severe, but it can be unpleasant.

A peanut allergy is much more serious. It's when your immune system overreacts to a foreign substance, such as peanuts. Symptoms can include:

  • Rashes, hives

  • Itchy eyes, runny nose, scratchy throat

  • Coughing, sneezing

Anaphylaxis is a severe, whole-body allergic reaction. It is potentially life-threatening, with symptoms such as:

  • Swelling of the lips, tongue, and throat

  • Trouble breathing, wheezing

  • Rapid heartbeat

  • Confusion, slurred speech

  • Dizziness, fainting

  • Nausea, vomiting



Takeaway

Peanut allergy affects about 2% of the general population and is one of the most common food allergies among children.



Choosing Healthy Types of Peanut Butter

The healthiest peanut butter is all-natural, made with peanuts and a dash of salt. Peanuts should be the main ingredient. The shorter the ingredient list, the better. There's no difference between smooth and chunky beyond texture.

It's best to avoid added oils and sweeteners. And keep in mind that low- or reduced-fat peanut butter will likely have extra sugar and salt.

Peanut powder is an option if you want fewer calories and less fat. It's made by removing the oil from peanut butter. Two tablespoons have 45 calories, 1.5 grams of fat, 1 gram of sugar, and 5 grams of protein.

You can make it into a paste, but it may not have that full peanut butter taste you're used to. You also still need to read its labels because some brands of peanut powder may add ingredients like sugar and salt.

Other Types of Healthy Nut Butter

There are plenty of other nut butter options. Following along the same lines as peanut butter, 2 tablespoons equal one serving. The nut should be the primary ingredient, and little else should be added.

Almond butter has about 200 calories, 19 grams of fat, and 5 grams of protein. It contains healthy fats, vitamins, and minerals such as vitamin E, magnesium, and calcium.

Cashew butter also has about 200 calories, 16 grams of fat, and 6 grams of protein. It contains healthy fats and is a good source of iron.

Other alternatives include macadamia nut and walnut butter. You can also try some not-quite-nut butter, such as sunflower butter and pistachio butter.

Summary

Peanut butter is a classic treat for all ages. The right kind, enjoyed in moderation, can be a nutritious part of a healthy diet. Peanut butter provides healthy fats, protein, and fiber. It's also rich in vitamins and minerals such as vitamin E, niacin, and magnesium. However, some brands have high amounts of sugar and other additives that can make them less healthy. That's why it's important to read product labels carefully when choosing peanut butter. Certain nut butters may be good alternatives.

Read the original article on Verywell Health.