Your taste buds are screaming yes! Your mouth is starting to salivate over that perfect combination of sweet and salty on your toast in the morning. But should you be eating peanut butter? Is it healthy?
In today's diet scene peanut butter in general whether it's healthy or not is widely debated. Some of the PB-Haters go after the high-fat content and high caloric load that a simple spoonful has. While the PB-addicts go after a good source of plant-based protein, healthy fats, and a low carbohydrate profile.
Using solely numbers and science to back myself up, I’m here to clear up any myths about peanut butter. And well there are a lot!
The Peanut Buttery Facts
79% of US Citizens believe that peanut butter is healthy. But the truth is over 90% of these are dead wrong.
How are so many people wrong about peanut butter?
It’s not the fact that many are wrong about peanut butter, it’s the kind of peanut butter they are eating!
Natural peanut butter in it of itself is an extraordinarily healthy and diet friendly food (which I'll go over very soon). But when added sugar, corn syrup, preservatives, hydrogenated or palm oil, and other fillers are added in is when things get messy.
All these ingredients are either highly processed or are proven to lead to obesity and other long-term problems such as certain cancers, cardiac disease, and stroke. And are added to most name-brand peanut butters that most Americans unknowingly eat every day!
Who in their right mind would add these unnecessary ingredients?
- Peter Pan
- Most Store Brands (Great Value, etc.)
- Justin’s Nut Butter
Just to name a few that add some if not all of these harmful ingredients solely to get a sweeter flavor or to make a slightly higher profit on each jar.
So, if you are eating one of these brands every day with your toast, celery, pretzels, or my favorite, pancakes (I mean how does that not look delicious!). Then no, you probably shouldn’t be eating a ton of peanut butter!
The good news though?
You can still enjoy mounds and spoonful’s of your beloved peanut butter, if you just start being selective on what kinds you consume!
What Kinds of Peanut Butter Should I Eat Then?
The best peanut butters for you to eat are the simplest. Ones with only all-natural and plant-based ingredients that are minimally processed.
Now I know that sounds like some mumbo jumbo, so I’ll put it plain and simple.
The best peanut butter to eat usually only have 1-2 ingredients, peanuts, and salt. And there are a select few that have a bit more that add all-natural ingredients that enhance the nutrient profile such as my PB, Pintful, and Yumbutter.
Keeping to these particular kinds of peanut butter are amazing health benefits, not only for longevity but muscle growth and fat loss as well.
5 Reasons To Eat Natural Peanut Butter:
1. High In Protein
Peanut butter natural is 25-30% protein by weight. Protein, as you know, is the primary macro-nutrient that helps your body recover and repair. And it's vital to your overall health to be getting enough protein each day. This is the main reason fitness enthusiasts and vegans alike love peanut butter.
Higher protein being healthy is also the main reason why I created Pintful as it has 50% more protein than standard peanut butter but is still all-natural and plant-based, unlike others.
The high protein content of natural peanut butter’s and especially Pintful compared to your standard Jif or Skippy makes it great for muscle growth, bone health, and overall satiety which can aid in fat loss.
2. Lowers Cholesterol and Prevents Diabetes
Yes, peanut butter has a higher fat content than most foods. But when looking at the nutrition label, you can see that the majority come from polyunsaturated and monounsaturated fats.
These fats are similar to those in avocado's or olive oil and help regulate out low-density lipoprotein (bad cholesterol) and circulate high-density lipoprotein (good cholesterol).
On top of that, these unsaturated fats coupled with no added sugar have been proved to improve insulin sensitivity. Which long story short, better insulin sensitivity lowers the risk of type-2 diabetes.
3. Antioxidant Powerhouse
Not many individuals know how rich pure peanut butter is in antioxidants. PB has a high presence of folate, niacin, pantothenic acid, pyridoxine, riboflavin, and thiamin which gives it it's antioxidant properties.
These show up mostly in the form of resveratrol which is an antioxidant that’s been found to help control certain cancers, heart disease, Alzheimer's, infections, and nerve disease.
4. Rich In Dietary Fiber
Peanuts are exceptionally rich in dietary fiber. Just one cup of peanut butter has roughly 20 grams of fiber.
Not only can lack of dietary fiber lead to health problems such as diabetes, high cholesterol, and constipation but it's crazy good for your gut microbiome. High-fiber diets allow the little bacteria that affect almost all aspects of your health to work at optimal levels.
And let's be honest, who doesn't love a lovely easy time on the toilet??
5. High in Potassium and Magnesium
Peanut butter respectfully contains 70mg and 170mg of potassium and magnesium. But what does that mean?
Potassium plays an important role acting as an electrolyte and fluid-balancing element inside your body. This, in turn, puts no pressure on your blood or cardiovascular system, unlike salt which makes it extremely heart friendly.
Magnesium, on the other hand, plays a substantial part in muscle, bone, and immune system development in your body. It also helps regulate blood sugar levels and can lower blood pressure.
These points are by no means an exhaustive list of the health benefits of natural peanut butter. But are some excellent starting points and the main reason (besides absolutely loving the flavor!) I incorporate peanut butter into my diet every single day.
Which Peanut Butter Brands Should I Buy?
Like I said before find yourself a good brand that you love with as few ingredients as possible. Most natural peanut butters should only have 1-2 ingredients and possibly a few more if they are ingredients that add to the nutritional benefits of PB.
Great 1-2 Ingredient Natural PB’s
- Once Again Nut Butter
But as stated before some nut butters go above and beyond what's asked! Whether than be added protein or more omega's there's always a way to your food a tad bit healthier
Peanut Butter Brands That Go Above and Beyond!
Yes, you should be eating peanut butter! (Everybody rejoice!)
And if you still don't believe me…
This was me, and I can guarantee you there was not one week within this time span that I didn't eat peanut butter. So, no you don't have to give it up to reach your health and fitness goals!
You have to be picky about which peanut butters to eat. It's about that time you ditch you're beloved Skippy and turned over a new healthier leaf due to the added sugars, preservatives, and oils that are just unnecessary and damaging your body.
Instead, pick yourself up an awesome brand of all-natural peanut butter that does the world good such as one of these:
- Pintful - you can pre-order here to be one of first to get a Pintful!
- Once Again
And enjoy a big ole’ spoonful! (or appleful!)
Have a peanut butter-tastic day,
Questions or just want to talk about PB?! - [email protected]
About Pintful: Pintful is a natural and healthy snack food-based startup out of Milwaukee, WI. First conceived in a home kitchen by its founders, Evan Laird (BBA, CPT, and Sports Nutritionist) and Sam Lepak (BBA in Entrepreneurship and Marketing), when disappointed by the little amount of actually healthy high-protein peanut butters and snacks on the market. Being led by passionate peanut butter addicts and driven young entrepreneurs, Pintful strives to make an impact on each person's health and the environment with sustainable, healthy, and delicious nut butter. Every pint makes a difference.