One of the main reasons fitness instructors recommend including peanut butter in a diet is because peanut butter is a good source of protein, thus extremely beneficial for people both on a regular and on a plant-based diet, for anyone basically who is looking to get protein from sources other than meat.
But some concern exists over peanut butter containing so much fat. However, diet experts and nutritionists say peanut butter is healthy.
Just how healthy is peanut butter?
According to Dr. Walter C. Willett, a member of the Harvard Heart Letter and a renowned nutritionist, peanut butter is quite healthy.
Because it contains more of the healthy fat – monounsaturated than the unhealthy fat – saturated, plus other nutrients, vitamins, minerals, and some fiber too, peanut butter can definitely be considered a good-for-health food.
Dr. Willett assures people that saturated fat is okay in moderation and since peanut butter only has 3.3 grams per 2-tablespoon serving, there is no cause for concern when consuming the food.
How often should you eat peanut butter?
Depending on how active your lifestyle and the fat you get from other foods, you will have to adjust quantities. Typically, a healthy serving size of peanut butter is about two tablespoons, which gives you half a serving of carbohydrate, one serving of protein, and one serving of fat.
Nutritionists tell us that even having up to 5 peanut butter servings a day is not necessarily unhealthy. But while eating that much peanut butter doesn’t weigh down on nutrition, it does keep more important sources of food at a distance since peanut butter keeps you feeling fed longer.
Try to at least incorporate one serving size every day in your diet while eating as varied as possible.
The good in peanut butter
- Among the various health benefits associated with peanut butter is weight-loss. Although it does pack up to 210 calories per serving, peanut butter can help with losing weight and with maintaining optimal weight because it combines sufficient fiber and protein to keep you feeling full longer and make you eat less throughout the day.
- In addition, consuming peanut butter at least five times a week has been linked to lower risk of developing diabetes. A slice of multi-grain bread spread with a serving size of peanut butter and honey to substitute for unhealthy breakfasts or snacks would do.
- Also, trading in burgers or fried chicken for peanut butter sandwiches will reduce the risk of heart disease because peanut butter contains monounsaturated and polyunsaturated fatty acids that protect heart health.
- Although not high in protein, peanut butter is nonetheless recommended for protein intake, especially in combination with other good protein sources such as milk, boosting a nutritional value that works to build muscle and repair muscle tissue.
- Peanut butter contains potassium, magnesium, zinc, vitamin E, folate and resveratrol, all important nutrients that are health protective and help build a stronger immune system.
How to consume peanut butter
There is so much more to peanut butter than sandwiches. You can add peanut butter to oatmeal, spread on morning pancakes, mix in a smoothie, or even pair with hamburger if you are one for outside-the-box combinations.
Speaking of unusual mixing of food, cottage cheese, and peanut butter make a tasty combination, as does adding it to the sauce for chicken skewers.
Peanut butter dessert options are abundant, from chilled pies and semi-frozen cake to crunchy or crumbly cookies, brownies, truffles, no-bake squares, fudge and so many others. Quite the versatile food, it can even be used beyond breakfast and dessert to make hearty meals too.