Health Benefits of Peanut Butter

Despite its name, the peanut is not actually a nut. It is a pulse and belongs to the legume family along with lentils and beans. The majority of the peanuts grown in North America are ground into peanut butter. The high fat content of peanuts makes them easy to grind into a paste, but the oil quickly turns rancid when exposed to oxygen and light. Many commercial peanut butters are made with preservatives, stabilizers, and added salt and sugar; you can avoid these ingredients by buying fresh-ground peanut butter made solely from nuts. Use this type of peanut butter within 2 weeks. The oil that rises to the top of the jar can be poured off to reduce the fat content.

Health Benefits

Protects against diabetes.
The Nurses’ Health Study found that women who ate peanut butter at least five times a week were as much as 30% less likely to develop diabetes.

Wards off heart disease.
Peanuts are rich in plant compounds called sterols, one of the top proven cholesterol busters. Eating peanuts several times a week keeps high blood pressure under control. Both are risk factors for heart disease.

Provides a ready source of energy.
In moderation, peanuts and peanut butter make satisfying healthy for children, who need extra dietary fat for proper growth and development. About 15 peanuts or one tablespoon (15 mL) contains about 95 calories, with 4 g of protein, 6 g of healthy fats, and significant amounts of potassium, magnesium, folate, and vitamin E.

Health Risks

Unhealthy fats.
Peanut butters often contain hydrogenated vegetable oils. This means they are full of trans-fatty acids, which are bad for the heart. Check the ingredient list and labels for hydrogenated ingredients.

Allergic reactions.
In some people, peanut products may trigger serious allergic reactions. Symptoms can range from a tingling sensation in the mouth to hives and, in extreme cases, to anaphylaxis, a life-threatening emergency.

Eating Tips
• Roll small balls of peanut butter in oats for a fun snack.
• Whisk peanut butter, lime juice, and soy sauce to marinate flank steak.
• Coat chicken tenders in chopped peanuts.
• Toss roasted peanuts into a pork stir-fry.

Buying Tips
• Read the ingredient labels carefully before buying peanut butter. Avoid ones with added sugar, salt, or trans fats.
• Opt for unsalted peanuts and you’ll save more than 200 mg of sodium per 1-oz serving.

Storing Tips
• Refrigerate or freeze shelled nuts. Their oil turns rancid within 2 weeks.
• Never eat peanuts that are moldy or have an “off” taste; molds that grow on peanuts create aflatoxins, substances that cause liver cancer.
• It’s best to store peanut butter in a glass container in the refrigerator for up to year, where the darkness prevents the loss of B vitamins and the cold retards oil separation. 2 hours is how much longer your appetite can be satisfied after eating peanut butter instead of a high-carb snack.