Is peanut butter healthy?
You may have asked yourself this question.
I read a great short article by registered dietitian and performance nutritionist Dr.Linia Patel.
Dr. Lina has experience of sports performance nutrition and also works extensively with women in senior leadership as well as women experiencing menopause more generally.
She has a great new book out called “Food for Menopause” in case you’re interested which I have linked.
- Back to if peanut butter is healthy?
Summarising the key points of the article:
- Is peanut butter safe for everyone?
Some people have a peanut allergy and for a small proportion of people it can be life-threatening. Dr.Linia recommneds for those with a peanut allergy to avoid it and check food labels carefully.
- Nutritional properties of peanut butter:
Peanut butter is around 25% protein and a rich source of plant-based protein. See her article below about its amino acid content and pairing it with other foods.
Peanut butter is high in fats and a calorie-rich food. Half the fat content though comes from a particular monounsaturated fat also found in olive oil – oleic acid – found in peanut butter, could improve insulin sensitivity.
Certain peanut butters – some more than others – can be a source of fibre – particularly if made with peanuts with their skins on, however as Dr.Linia says “…given its calorie density [peanut butter], the fibre contribution is limited”.
- Vitamins and minerals
Dr.Linia says peanut butter offer small to moderate amounts of B-vitamins, vitamin E, magnesium, potassium, selenium and zinc “..are essential for good health and complement your overall nutrient intake”.
Dr. Linia goes on to say – peanuts are also rich in antioxidants.
- ‘Aflatoxins’ in peanuts
Dr.Linia strikes a note of caution around aflatoxins in peanuts, saying they can be sometimes contaminated with mould which produces “..aflatoxin, a toxin harmful to the liver”. However aflatoxins poisoning is rare and you would need to consume large amounts, or be exposed repeatedly.
Dr. Linia advises the mould likes hot and humid climates whilst those grown in the US and Australia are more safe, compared to some African and Asian countries which are predisposed to having higher amounts [of mould]..
However, for the UK and EU – there are strong regulations in place to safeguard consumers.
- How much should I eat?
Assuming you are not allergic, Dr.Linia suggests eating a moderate amount of around two tablespoons a day as part of a varied and balanced diet.
- Key takeaway:
“Peanut butter has many benefits, but there are also a few things to watch out for.
For those who love peanut butter, it’s rich in nutrients and a good source of protein.
It also contains fibre, vitamins and minerals, although the high calorie content might offset these benefits to some extent.
Enjoying peanut butter in moderation is perfectly fine but be mindful..” says Dr.Linia,
I’ve summarised the main points however I recommend reading her full article (it’s short) which can be found here. Her article is also referenced.
Other blog articles of mine you may wish to read:
Can the “DASH diet” really help lower blood pressure?
Reducing dementia risk? What can be done?
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