Is Peanut Butter Healthy or Not? Let’s Find Out

Peanut butter (PB) is one of the most famous food pastes that is loved by millions around the world. Those who eat it know that a spoonful of PB can make their day from worst to best. But there are some concerns about the health status of peanut butter among some experts. 

So the question is, “Is Peanut butter healthy?”  

The answer to this question is related to the quantity you consume. If you eat peanut butter in an appropriate amount (not too much), peanut butter is super healthy. Contrarily, if you eat, say five-six spoons a day, you will face complications real soon. 

But generally speaking, peanut butter has a number of health benefits that you will not find in many other food pastes or items. 

is-peanut-butter-healthy

Why is Peanut Butter Healthy? 

AnsweringIs eating peanut butter healthy” is easy as we know the nutrition content in the peanut butter.  

One tablespoon of peanut butter contains:

NutritionQuantity
Calories 100 calories
Protein 4.5g
Carbohydrates 6g
Sugar 1g
Fat18g
Fiber3g
Magnesium 30mg
Phosphorous 53mg
Sodium 76mg
Calcium8mg
Iron0.35mg
Zinc0.45mg
Vitamin B32.2mg
Vitamin B60.10mg
Vitamin E1mg

People often ask us how much peanut butter per day they should consume. According to most nutritionists, you should not eat more than two tablespoons per day to enjoy health benefits. 

peanut health benefits infographic

What Are The Health Benefits of Peanut Butter?

You can enjoy these health benefits if you choose to eat peanut butter: 

Improves Heart Health

According to a study, eating peanuts daily can improve heart pumping and reduce the risk of heart attack by 38%. The reason is Oleic acid- A fat component present in peanut butter. It is known to increase good cholesterol levels, maintain sugar levels, and stabilize blood pressure. 

Similarly, the omega-3 content is also present in Peanut Butter which also reduces the bad cholesterol level in the blood.

Controls Diabetes

Diabetics who love PB often search, “Is peanut butter healthy for diabetics?” In addition to improving heart health, The oleic acid in the peanut butter can help the body curb Insulin resistance and bring sugar levels in control.  The research was published in the Journal of American Medical Association which concluded that eating peanut butter reduces the chances of type 2 diabetes by 30%.  

Prevents Cancer

The antioxidants (especially Vitamin E) in peanut butter are super effective in dealing with cancerous cells. They can prevent stomach, liver, and colon cancer cells from increasing. In addition, the coumaric acid present in the peanut butter also acts as an antioxidant to repair cell damage.  

Weight Loss

One question we often get is, “Is peanut butter healthy for weight loss?” You may be shocked to read this, but it is true! Peanut butter contains mono and polyunsaturated fatty acids that do not cause obesity if consumed in the right quantity. 

On top of this, the fiber content in the peanut butter makes you feel full. Thus, you will eat less, which means you will intake fewer calories and weight loss will become easier. 

Improves Bone Strength

There is no denying that stronger bones make life truly enjoyable. Can you imagine not waking, running, or swimming your whole life? It’s absolutely distressing even to imagine. Luckily, calcium and iron are present in peanut butter, which strengthens bones. 

Facing Insomnia? Peanut Butter can help

Insomnia is one of the most growing problems Americans are facing. According to an estimate, more than 70 million Americans have trouble sleeping at night. Well, Good News as Peanut butter is again here for the rescue. It contains tryptophan which is known to induce sleeping effects. Also, the magnesium and potassium content in it relaxes the muscles, which leads to better sleep. 

Great for Athletes

Many athletes have asked us, Is Peanut butter healthy for athletes?” We spent hours researching the answer and thankfully it is good news. We found that nutritionists believe that Peanut butter is exactly what the athletes need. 

It is no secret that protein is super important for athletes. They consume protein shake to stay stronger and have good stamina. Since peanut butter is a great source of protein, athletes can start consuming it as well. In addition, if you have sore muscles, peanut butter might be the best remedy due to the potassium and magnesium content in it. 

Also, many successful athletes prefer making a peanut butter milkshake as the milk and banana in it make it more nutritious. 

Great For Pregnant women

Peanut butter is one of the best things pregnant women can eat. Want to know why peanut butter is healthy for pregnancy? Peanut butter contains Folate, a nutrient that is helpful in reducing the chances of birth defects. Also, essential nutrients present in the PB are vital for the smooth development of the fetus within the womb. 

Best For Babies

Parents want to know Is peanut butter healthy for babies? and yes, it is. Babies are very picky when it comes to food. They often don’t eat nutritious foods leaving parents worried about their nutritional intake. But peanut butter is a delicacy that most babies like. The best part is that its nutritional content nourishes the young body and aids in proper growth. 

Can Be Paired With Other Foods

People prefer to eat peanut butter with fruits, jams, and bakery items. The most common peanut butter partner is Jam (PB&J) which is mixed with it and smeared on the toast. People search, Is toast with peanut butter healthy? And it absolutely is. Eating them provides vital nutrients that you need for normal body functioning. 

peanut-butter-mixing-with-bread-slice

In fruits, PB is often consumed with apples. People contact nutritionists with a question, “Is apples and peanut butter healthy?” and let us give you a clear answer. It is super beneficial to eat apples with peanut butter. Eating both at the same time will give you the perfect dose of proteins, fibers, vitamins, and fat content. 

Organic Peanut Butter vs. Regular Peanut Butter: Which Is Better? 

You can yourself make peanut butter at home by making a paste of the roasted peanuts. You can also add honey to it to make it tastier. But the question remains- Is organic peanut butter healthy? Yes, organic or natural peanut butter is healthy to eat without any complications. 

But which one is healthier: Organic PB or Regular PB? Most nutritionists have claimed that organic peanut butter is healthier as the ingredients are safer. In regular PB, there may be extra oils, additives, or trans fat present. So, organic peanut butter has an edge over regular ones. 

There are some side effects of eating too much peanut butter. However, let us first make it clear that these side effects only occur if you eat peanut butter in high quantities or have a peanut allergy. 

Obesity

Peanut butter is rich in calories, so consuming it more can lead to weight gain. In addition, companies add sugars, oil, and other compounds to increase the flavor of peanut butter. All of them have the potential to increase the fat content around the belly. 

Peanut Allergy

Peanut allergy is one of the common allergies Americans have, with a total number of three million affected persons. Since peanut butter is made by roasting peanuts and making a paste out of it, those who have peanut allergies can face severe complications like itching in the throat, redness of the skin, breath shortness, stomach pain, cramps, and possible death if anaphylaxis occurs. 

If you are allergic, you can use almond butter, seed butter, or walnut butter as an alternative to peanut butter. 

Cardiovascular Diseases

The saturated fat in peanut butter can cause several health complications. It can store in the arteries leading to different cardiovascular complications, including heart stroke. But again, you can avoid it if you consume peanut butter appropriately. 

cardiovascular-diseases

Mineral Deficiency

Peanut butter is rich in phosphorus. So, if you eat it more, phosphorus content increases in the body, which limits the absorption of other minerals. This leads to a mineral deficiency condition, which is not at all desirable. 

FAQs

Is peanut butter healthy in smoothies?

Yes, peanut butter is not only healthy but also tasty in smoothies. Peanut butter banana smoothie is the most famous one. To make this, add two bananas, two tablespoons of peanut butter, a tablespoon of honey, and two to three cups of milk. 

Is Jif peanut butter healthy?

Jif Peanut butter is one of the best things you can buy due to its nutritional content and taste. It can boost energy levels, enrich you with protein, and provide omega contents. 

Similarly, those who love Jif also ask, Is Justin’s peanut butter healthy? Just like Jif, Justin’s nut butter is amazing to obtain healthy proteins and fibers. 

Are bananas and peanut butter healthy?

Yes, peanut butter with bananas is healthy to consume. Generally, a peanut butter milkshake is made with bananas and milk. With this combination, you can enjoy protein, calcium, vitamins, omega-3, and omega- 6 content. 

Final Words

Due to its delicious taste, Peanut Butter is added to so many food items, including smoothies and sandwiches. But the question many people have in mind is, Is peanut butter healthy? So, we answered this question which was good news to every peanut butter lover.

Peanut butter is absolutely healthy to eat if you consume it in the recommended dose (two tablespoons per day). We suggest you enjoy PB in an appropriate amount to continue living a healthy life.

Dr Hafeez Arshad

Dr Hafeez Arshad

This is Dr. Hafeez. I have done my M.Phil in Pharmacology. I am a healthcare professional. My core competencies focus on writing different types of research articles/blogs regarding health sciences.

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