Peanut butter: Friend or foe

Peanut butter: Friend or foe


Nuts have always been in the bad news for years together. Now recently the myth has been been proved wrong and now they are tiny little angels who provide good fats and are nutritious. So is everyone confused about peanut butter.

Peanut butter is considered a high fat food and is said to deposit on your hips and stomach. Wrong completely wrong. I call this a superfood and works its way for many of our needs but yes of course you must control your portion size of this superfood.

The main criteria for food choice is that it should be peanut-butternutritious. Hence peanut butter qualifies for it.

One tablespoon of peanut butter gives 80-100 calories. Now that is not too much. Most people find this word scary but calories provide the fuel for you to work. Hence do not skimp on calories.

Peanut butter is an excellent source of protein and is a good protein source of non animal protein. You get about 4-6 grams of protein per tablespoon.

It contains Vitamin E, potassium, iron, calcium, copper, niacin, magnesium and folate.

Yes, I am coming to the section of fats. Although it has 8 grams of fat per tablespoon, about 60% of the calories from fat are unsaturated aka good fats.

So lets have peep at the various benefits of peanut butter:

  • Peanuts are rich in monounsaturated fats. These “good fats” have been found to increase the good cholesterol or HDL. Hence reduced risks of heart disease and the antioxidants such as vitamin E etc too help in prevention of heart disease.
  • It reduces insulin resistance- this is due to the fat and protein content which will prevent the blood sugars from spiking and dropping. Steady levels of sugars can reduce the risk of Type 2 Diabetes.
  • It is an excellent source of protein for vegetarians. It is great snack to be had after weight training program as it helps in muscle building and repair.
  • It is great for keeping your hair,skin and nails shiny, healthy and sexy.
  • It helps in weight maintenance as the protein and fats curb post meal cravings and also helps for those who have sugar cravings. Hence it keeps a tab on unnecessary snacking.

When you buy peanut butter, check whether it does not contain any trans fats, for added sugar and salt. Do not go for the low fat varieties as they usually add more sugar to make up to the taste and texture.

Go ahead eat peanut butter today. But remember keeps the portions to one tablespoon per day.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

2 Replies to “Peanut butter: Friend or foe”

  1. Hi,

    If peanut butter contains corn syrup, you should not buy it….Do not buy the brands that have sugar or any other substitutes, hydrogenated oils which are quite unnecessary and unhealthy…

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