I love peanut butter. I’d love to believe that peanut butter benefits my health. It may, but it’s not all black and white. My problem is I eat too much of it. I like it on crackers, sandwiches, with jelly, or just on a spoon. As a kid I had fluffer-nutters for lunch at school. Remember the jingle? Here’s the same tune with a much updated video:
No one was happier than me to begin to hear that peanut butter benefits health in moderation. There has been a lot in the news recently that peanut butter benefits health, and I am hopeful these will override the extra 10 pounds I lug around my waist that is in part due to peanut butter over-consumption. Here are some peanut butter benefits:
-Of the fat in PB about 47% is mono-unsaturated, about 27% polyunsaturated, and only 20% saturated. (compare to olive oil which is nearly 75% monounsaturated oil)
-There is a good amount of protein in peanut butter, about 15% of the calories in PB are protein calories.
-In the “natural” brands of peanut butter, there is very little sugar, less than 1 gram per 2 tablespoon serving in many brands.
-There is very little sodium in most brands of peanut butter.
-Peanut butter is rich in magnesium.
-Peanut butter also contains Resveratrol, a potentially healthy polyphenol.
This all sounds too good to be true, and unfortunately it is. The big problem with peanut butter is that the peanut butter benefits will be more than offset if we eat too much. Peanut butter is very high in calories because 71% of the calories in peanut butter are from fat. Fat has over twice the calories per gram as either protein or carbohydrates, and so it is easy to consume excess calories with peanut butter and get fat. Like your Mom probably told you, “All things in moderation.”