So you may be wondering, how healthy is peanut butter? Isn’t it full of saturated fat?
We’ve scooped the jar to find the truth.
Fat in peanut butterLet’s start with the main concern: that peanut butter contains fat and therefore makes us fat.
Of course, everything should be enjoyed in moderation. So try to avoid piling peanut butter onto everything you eat, and aim for around 2 tablespoons a day (200 calories).
Now, let’s look at the fat facts:
Peanut butter is a ‘healthy fat’. It does indeed contain saturated fat, which for a long time was criticised for causing heart disease. We now know that’s not the case, and that sugar is one of the main culprits.
Saturated fat is actually quite helpful in the health department. It helps the body produce important hormones and vitamins. Including vitamin E, B6 and potassium.
Peanut butter also contains monounsaturated fat, which keeps your ticker healthy. It also has around 4g of polyunsaturated fat. These are known for keeping cholesterol in check, improving heart health and lowering blood pressure – and they’re anti-inflammatory.
Moreover, studies have found that eating peanuts or peanut butter lowers the risk of diabetes by 30% and decreases the risk of heart disease.
Peanut butter is also high in protein – around 8 grams per serve (side note: it also has 2g of fibre). This will keep you fuller for longer, so you eat fewer calories overall.
When shopping for peanut butter, avoid the ‘low-fat’ or ‘lite’ varieties. Often, the fat has been replaced with other ingredients – usually sugar which has been proven to make us fat!
Also steer clear of any fancy flavoured varieties, or those swirled with chocolate. These are about as healthy for you as a chocolate bar.
So now you know that peanut butter can be included in a healthy diet. Got more questions? Have a chat with a dietician or nutritionist in your local area.