Before we get to the truth about peanut butter, it is important to understand that ‘healthy’ is extremely subjective and no one size fits all. With that being said, it goes without saying that everybody’s body is different, and everyone has a different lifestyle, different goals, and different dietary preferences. Let us now understand the truth behind peanut butter and whether or not it is healthy for you.

 

Ingredients in peanut butter

There are hundreds of peanut butter manufacturers. Some focus on the taste which appeals to children and those who are not heavily invested in health and fitness. Then there are manufacturers who sell truly ‘healthy’ peanut butter which is aimed at health and fitness aficionados. Manufacturers of the former category will usually add a bunch of ingredients such as sugar to enhance the taste, salt to act as a preservative, and hydrogenated oils to maintain the consistency. The latter category manufacturers will usually add peanuts, and nothing else. So with the ingredients out of the way, let us delve into the health aspects. 

 

The peanut butter is ‘healthy’ debate

It has a high protein content

There is no doubt that peanuts contain a good amount of protein. A 100 grams serving contains roughly 26 grams of protein - which is a little more you would get from four whole eggs. That’s a hefty amount of protein!’

It contains several micronutrients

Peanut butter is a good source of vitamins like Vitamins B3, B6 and E; and minerals like manganese, magnesium, folate and copper, all of which improve overall health. 

It is rich in healthy fats

Contrary to popular belief, not all fats are bad. Peanut butter is rich in healthy fats known as monounsaturated fats. Half the fat in peanut butter comprises oleic acid, a healthy monounsaturated fat which has been linked to improved insulin sensitivity. 

It is low in carbs

Quite surprisingly, peanut butter is not as carbohydrate-rich as people think it is.100 grams of peanut butter contains only 20 grams of carbs, out of which 6 grams is made up of dietary fiber. So for those watching their carbohydrate intake, peanut butter is actually a good option!

The peanut butter is ‘unhealthy’ debate

It is calorie-dense

Nuts in general are packed with calories, and peanuts are no different. Peanut butter is packed with calories, with 100 grams containing a whopping 588 calories. So those who are watching their weight might want to be cautious of the amount of peanut butter they consume. 

Addition of unhealthy ingredients

All-natural peanut butter might not entice every consumer, as it may not be as palatable as the other kind of peanut butter. However, this ‘other kind’ of peanut butter is not as healthy as all-natural peanut butter. The addition of ingredients like sugar, salt and hydrogenated oils compromises the nutritional provide, and veers more towards the unhealthy spectrum.

Bottomline

Taking off from where we ended in the introduction, peanut butter may or may not be considered ‘healthy’ for you. Here is our take - the benefits of peanut butter certainly outweigh its risks. The only major consideration for including peanut butter in your diet is the calories content. However, we feel that it is a healthy dietary option for you, regardless of your lifestyle, age and goals, as long as it is consumed in a controlled manner, and as long as you opt for the all-natural variety.