We’re kicking off the New Year by collecting a precious resource: peanut butter! Well actually, all nut butters! It’s an item that’s in demand from all members of the community we serve, from kids to seniors and everyone in between. We love peanut butter because it’s filling, and when it doesn’t contain added sugar or other additives, it’s very good for you! But how good, you may ask?
Peanut butter has a reputation as a snack food. It’s elevated to meal status when it’s a PB&J in a kid’s lunch box, but it hasn’t gotten enough credit, considering its a literal NUTRITIONAL SUPER FOOD. Peanut butter by itself is a great source of plant-based protein, unsaturated fat (remember, that’s the good kind!) and fiber. But it’s actually the way that peanut butter can work in coordination with the rest of your diet that makes it a next-level nutritional superstar.
We know that peanut butter is filling and energy-dense, so it’s a perfect food for kids’ lunches, college students on a budget, and seniors who no longer cook. But what makes it filling?
Fiber! It’s fiber that makes us feel full, but not the kind of fatigued, sluggish over-full that comes with something like fast food. Instead, you feel nourished and energized. There’s a big trend towards “gut health” right now, and that’s great because a healthy gut means a smooth digestive process, an essential part of overall health. Peanut butter is loaded with gut-healthy fiber.
But what really is fiber?
Fiber hangs around in your digestive system and strengthens the good bacteria in your gut, while aiding the digestive process and helping your body remove toxins. Fiber feeds you and your gut bacteria. Fiber helps to improve your overall gut health to help you fight off any germs you may have ingested and make your body more able to tolerate unhealthy foods when necessary.
Peanut butter also contains the good kind of fat. Unsaturated fats (including polyunsaturated and monounsaturated) are the fats that don’t raise your cholesterol. When peanut butter’s fiber and fat are slowing down your digestion it gives your body time to catch dangers and absorb more nutrients it might otherwise miss. It also helps you feel less hungry throughout the day, helping you to reduce your intake of empty snacks.
Thanks to its healthy fat and fiber, peanut butter is also considered a low glycemic-index food, which means it helps to slow the rate sugar entering your bloodstream. Elevated levels of blood sugar can cause damage to your body’s functions over time and lead to diabetes. Stabilizing your blood sugar will keep your energy levels stable and avoid the crash that comes after a sugar high.
So, now that you know why peanut butter is great, here are a few ways to incorporate it into your diet!
- A scoop of peanut butter to your morning smoothie is will protect your body from the spike in glucose that comes from the high levels of simple sugar in a pure fruit smoothie.
- Processed grains, like those found in white bagels (not whole wheat!) can spike your blood sugar. To make it more filling, add peanut butter.
- Add peanut butter to toast; it becomes a complete protein. This means that it contains all of the amino acids (building blocks that your body needs to grow and function) found in a piece of meat! Peanut proteins are even considered to have equal nutritional value to animal-based proteins like eggs and meat.
Peanut butter is thought of as a classic American snack, but it’s clearly not just a snack and it’s quite the international superstar. Ground peanuts were in the diets of the ancient Incas of Peru and peanut butter is popular throughout the globe today from West Africa, to Thailand. It’s an inexpensive superfood that’s a dietary source for adventurers on land, sea and outer space. It’s being used to eliminate childhood malnutrition all over the world and it’s going to be a valuable tool in the Foodbank’s mission to end hunger in Santa Barbara county.
Please note: Peanut butter is not for everyone! Peanut allergies affect many members of our community. Other nut butters have very similar nutritional benefits, so please consider donating other no-sugar-added butters, such as almond, cashew, and sunflower seed.
FAQs
That means sticking to the recommended serving size of two tablespoons, or close to that amount. Eating peanut butter every day could become an issue if someone is eating far too much of it and exceeding their daily limit of saturated fat, per the Cleveland Clinic.
What happens to your body when you eat peanut butter regularly? ›
What are three benefits of eating peanut butter? Peanut butter is not only a good source of plant-based protein and healthy fats, but eating peanut butter is also associated with a potential lower risk of heart disease, improved blood sugar control and weight-management support.
What vitamin deficiency causes craving peanut butter? ›
Vitamin E . Calcium. If you're on a low-fat diet, you may not be getting enough healthy fats, which can make you crave peanut butter. Peanut butter is also a common appetite suppressant in people following a low-carbohydrate diet.
How much peanut can I eat a day? ›
So, including peanuts or peanut butter as a nutritious addition to your diet can be done without guilt or breaking “the diet” bank, when eaten in the right portions. The recommended daily servings are a handful of peanuts (1-2 ounces depending on your size) or 2 tablespoons of peanut butter.
Is there a downside to eating peanut butter? ›
While most of the fat in peanut butter is relatively healthy, peanuts also contain some saturated fat, which can lead to heart problems when consumed in excess over time. Peanuts are high in phosphorus, which can limit your body's absorption of other minerals like zinc and iron.
Why should you eat a spoonful of peanut butter before bed? ›
Promotes Quality Sleep
Peanut butter is high in fat, but the majority of that fat is monounsaturated fat, which is healthier for you. When paired with the protein and fibre in peanut butter, these fats can help people feel satiated for longer periods of time, keep their blood sugar steady, and sleep better.
Why do I suddenly love peanut butter so much? ›
You might find yourself reaching for a jar of peanut butter if you're feeling anxious, stressed out, or depressed, in an attempt to reduce those feelings. There may also be an underlying nutritional deficiency, you're trying to fill. Peanut butter contains many nutrients, including: unsaturated fat.
What to eat if you're craving peanut butter? ›
"To satisfy texture cravings without overdoing it on peanut butter, individuals can explore alternative foods with similar textures, such as Greek yogurt, hummus or avocado," Best suggests.
Is jif peanut butter healthy? ›
Is Jif or Skippy peanut butter healthy? Jif and Skippy peanut butter can both fit into a balanced diet. Like other brands, these peanut butters are a good source of protein, fat, and fiber. However, when possible, it's best to opt for peanut butter varieties that contain fewer ingredients and are free of added sugar.
Is peanut butter anti-inflammatory? ›
Linoleic acid, an omega-6 fatty acid found in peanuts, has been shown to reduce inflammation and is therefore seen as anti-inflammatory. In fact, the 2009 American Heart Association Advisory Panel recommended that Americans include omega-6 in their diets, citing its anti-inflammatory benefits.
Just like almonds, peanuts are powerhouse of nutrients. They are a good source of protein, fibre, good fat and antioxidants. So, enjoy the richness of soaked peanuts which will help in muscle building, good for skin and heart. The right time to consume soaked peanuts is in breakfast, evening snack or dinner.
Is there a downside to eating peanuts? ›
From inhibiting the absorption of other minerals such as iron, zinc, manganese and calcium, to wrecking your weight loss goals, to causing digestive issues, consuming too many peanuts can be bad for your overall health. Furthermore, those who are allergic to peanuts should refrain from eating it at all costs.
What are the symptoms of eating too much peanut butter? ›
"Eating too much peanut butter in a short time frame can cause people to become more constipated or have stomach aches due to the high amount of fat in a short time frame," Alicia Galvin, RD said. "Fat takes longer to digest and absorb, and peanut butter is mostly fat, so having too much can tax the digestive system."
How many spoons of peanut butter should I eat? ›
Consult your doctor or dietitian if you're not sure how much PB you should eat, but a good general rule of thumb is around one to two tablespoons a day. Newell said a healthy serving of any high-fat food is roughly two tablespoons.
What is the best time to eat peanut butter? ›
CORRECT TIME TO EAT PEANUT BUTTER
Nowadays, people are usually consuming it in the morning as a spread on their breads. If you eat your breakfast between 6am to 10am, which is the period of Kapha dosha as per Ayureda as it's oily and fatty, you should avoid having peanut butter at the time.
What's the healthiest peanut butter to eat? ›
Smucker's Natural Peanut Butter Creamy
Smucker's Natural Peanut Butter came up the most when we asked dietitians for the best peanut butter, particularly because it's economical and meets the dietitians' requirements of being made of just two ingredients: peanuts and salt.
