Is Peanut Butter Good or Bad For You

Peanut butter is a very popular food all over the world.

It tastes good and very handy to eat. You can eat it in a lot of ways – add in a smoothie or spread on the bread, etc.

A very small percentage of people are allergic to peanuts. Therefore, they can not enjoy peanut butter and of course, it is bad for their health.

But what about the remaining 99%? Is peanut butter bad for them too? Let’s find out.

What is Peanut Butter?

Peanut butter is basically just roasted peanuts. You can call it a paste made of peanuts.

Ideally, it should contain 100% roasted peanuts. However, some companies add various ingredients like sugar, hydrogenated oil, and even trans fat.

They do it in order to enhance its flavor but eating too much of added sugar and trans fat can cause various health problems.

Rather than these sugary products, buy real and all-natural peanut butter online which contains only roasted peanuts and no other extra ingredients.

Since a real peanut butter contains only peanuts, its health effects are almost similar to those of peanuts.

You must have read:

9 Health Benefits Of Peanut Butter

SUMMARY: Peanut butter is just a paste made of peanuts. However, some companies add sugar and vegetable oils in it. Avoid these products and go for a natural one.

Nutrition Benefits

Peanut butter is a balanced food source that contains all the three macronutrients. A 100-gram portion of it contains about 617 calories in the form of:

• Protein – 26 grams
• Carbohydrates – 18 grams
• Fat – 49 grams

In addition, it also contains some important vitamins and minerals. Let’s analyze its nutritional benefits in more detail.

It’s a good protein source

It contains 26 grams of protein in a 100-gram portion which is a lot as compared to other plant-based foods.

It’s a very good source of protein for vegetarians and vegans, especially for gym enthusiasts and bodybuilders.

Despite its high protein content, you should take it in moderation as it is very high in calories.

The downside is that it does not contain all the essential amino acids which your body needs. So you can not rely solely on peanut butter for protein.

SUMMARY: A rich source of protein especially for vegans. However, it is not a complete protein source hence you can’t rely solely on it for protein.

High in Healthy Fats

A 100-gram portion contains about 49 grams of fat which makes it a calory-dense food.

Most of the fat it contains is in the form of monounsaturated and polyunsaturated fat. Out of 49 grams, only about 8 grams of fat is saturated fat which makes it a source of healthy fat.

If you are a hard gainer and your goal is to gain muscle mass, then peanut butter is one of the best food you can eat. It’s a healthy food source to meet your high calory requirement.

SUMMARY: Peanut butter is rich in unsaturated fats and contains a very less amount of saturated fat and zero trans fat. This makes it a good source of healthy fats.

Low in Carbs

Another best thing about peanut butter is that it contains very less amount of carbs. It gives you only 18 grams of carbs in a 100-gram portion. Out of which:

• Fiber – 9 grams
• Sugar – 3 grams

For vegans who want to lose fat, and following a low-carb diet, peanut butter is one of the best options.

Unlike most of the plant-based foods, it’s protein to carb ratio is greater than one. Which is why it is a good fat loss food especially for vegans.

SUMMARY: Its protein to carbs ratio is more than one which makes it a good food for people who are on a low carb diet.

Rich in Vitamins And Minerals

Peanut butter is highly nutritious as it provides some important vitamins and minerals. Its 100-gram portion gives you about:

• Vitamin B3 (Niacin): 68% of the RDA
• Vitamin E: 45% of the RDA
• Magnesium: 40% of the RDA
• Vitamin B6: 28% of the RDA
• Manganese: 72% of the RDA
• Folate: 18% of the RDA
• Copper: 24% of the RDA

In addition, it is rich in biotin and contains a decent amount of iron, zinc, selenium, and potassium.

However, if you consider the number of calories it contains, peanut butter is not that nutritious. Other plant-based low-calorie foods like broccoli and spinach should be preferred for micronutrients.

SUMMARY: Although it is high in many important vitamins and minerals, it contains a ton of calories too.

Health Benefits Of Peanut Butter

Eating peanut butter in a moderate amount with an overall healthy diet may give you some health benefits:

Helps in Maintaining Weight

Eating peanut butter or nuts in moderation helps people in maintaining their weight. It even helps in losing weight.

A study was done in 2018, shows that eating nuts, including peanuts, reduces the risk of a person being obese or overweight.

Boosts Heart Health

It contains some of the nutrients that improve heart health including:

• Monounsaturated fatty acids (MUFAs)
• Polyunsaturated fatty acids (PUFAs)
• Vitamin E
• Niacin
• Magnesium

A high ratio of healthy fatty acids (MUFAs and PUFAs) to saturated fat in diet plays a vital role in heart health. Due to this reason, peanut butter is a heart-healthy option.

Researches suggest that adding 30-40 grams of peanut butter along with a healthy diet can benefit heart health.

However, it is high in calories, so make sure to eat in a moderate amount if you don’t want to gain weight.

SUMMARY: A high amount of healthy fatty acids (MUFAs and PUFAs) in peanut butter helps in improving heart health.

Helps in Bodybuilding

Many fitness enthusiasts and bodybuilders add peanut butter in their diet. No matter what your goal is – be it muscle building or fat loss, it helps you in several ways.

People who do an intense workout in the gym, need a lot of calories to gain muscle mass. Sometimes it becomes very difficult to take that sufficient amount of calories especially if you have a busy lifestyle.

Thanks to peanut butter as it is a healthy source of calory-dense food. It is an easy way of consuming high calories and healthy unsaturated fats.

It is also rich in protein which your body needs to build and repair muscles. Although it does not contain all the essential amino acids – it still contributes to your daily protein intake.

To complete the amino profile, you can spread it on a slice of whole-wheat bread. Bread contains an essential amino acid, methionine, which peanut butter doesn’t have.

SUMMARY: It is a calory-dense food with a good amount of protein and healthy fats. Due to which it’s a super food for bodybuilders who need to eat a lot of calories.

Manages Blood Sugar Levels

It contains a good amount of fat and protein but a relatively low carbohydrate. It is also very low in sugar and contains a high amount of fiber.

Because of low sugar and high fiber content, it does not spike your insulin levels. These characteristics make it a good option for people who have diabetes.

Make sure you are having all-natural peanut butter with no added sugar. Otherwise, it may have a serious impact on your blood sugar levels.

SUMMARY: It’s a low-carb food with a very less amount of sugar and high fiber content. Due to which it doesn’t have a significant impact on your blood sugar levels.

Conclusion

So by looking at its nutrient profile and health benefits of peanut butter, we can conclude that it is good for you and has many positive impacts on your health.

It is a high calory food so make sure to consume it in a moderate amount especially if you don’t want to gain weight.

Some companies add sugar and vegetable oils in it. These things enhance the taste but reduce its health index. Therefore, I suggest you eat it all-natural which contains only peanuts and nothing else.

Here is a list showing all-natural peanut butter which contains 100% roasted peanuts. Click on any of them to buy and add this nutritious and  healthy food item in your diet.