Very American food: the benefits and harms of peanut butter

Once a staple in the lunch box, peanut butter has gotten a pretty bad rap over the past few years. So many other varieties of nut butter have become famous. And while we love cashew butter for its super-velvety texture and almond butter for its extra nutty flavor, we're wondering if we can still make room for the once-loved (um, still-loved) spread in our closet. Or is there some fact that peanut butter no longer has a place in our sandwiches? So, is peanut butter healthy? Prevention.

In the Whole30 and Paleo diets, peanuts are part of the legume family along with peas, beans, and lentils. The peanut is botanically a legume, not a tree nut. These diets recommend eliminating legumes from the diet, but allow nuts to be consumed with meals and snacks. Because of this popular diet, customers may be ditching peanut butter. Instead, they will choose oils made from tree nuts such as almond, cashew, and hazelnut.

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“These diets are fads, plain and simple,” says Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring YOU and author The Everything Easy Pre-Diabetes Cookbook". “For me, any diet that excludes entire food groups is a fad.”

She notes that, short of a peanut allergy or intolerance, there's no real reason to eliminate entire food groups, such as legumes, from your diet. Any controversy over peanut butter is likely due to a lot of misinformation about the classic spread, adds Wesley Delbridge, RDN, registered dietitian and spokesman for the Academy of Nutrition and Dietetics.

Peanut Butter Nutrition Information

According to USDA, two tablespoons of soft peanut butter with salt contains approximately:

• Calories: 204
• Total Fat: 16g
• Sodium: 137 mg
• Total Carbohydrates: 7 g
• Fiber: 2 g
• Sugar: 3 g
• Protein: 7 g

According to Jessica Zinn, MS, RD, CDN, compared to other nut butter varieties, peanut butter has a slightly different micronutrient profile, but overall similar nutritional value. Harris-Pincus adds that other varieties of nuts are higher in protein, vitamins and minerals.

"Be sure to check the list of ingredients in the jar before buying," notes Delbridge. If you are following sugar consumption or sodium, you might consider purchasing natural peanut butter made from freshly roasted peanuts. This usually shows up with a layer of oil on top that you need to mix in because the natural options don't include an emulsifier that keeps the consistency smooth.

He suggests using half natural and half your favorite sweetened peanut butter first to get used to the less sweet taste of natural peanut butter. And if you really prefer the sweetness of classic peanut butter, he says it's perfectly fine as long as you factor in sugar and calories into your overall daily goals.

Health Benefits of Peanut Butter

Peanut butter has many benefits to boast of. Delbridge says it's healthy, contains healthy fats, is rich in fiber, and is shelf-stable. It is easy to transport and contains a lot of protein, versatile in recipes, has a long shelf life. And most importantly - adults and children love it.

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And if the high fat content bothers you, Zinn assures you that it actually works in your favor. “The high fat content promotes satiety and meal satisfaction,” she says. Butter is great for those trying to lose weight because the fat and protein content makes it a pleasure to have after a meal, Zinn adds.

Peanut butter is also beneficial because it is suitable for many different diets. Zinn says that those who monitor their blood sugar levels may benefit from peanut butter. It is low in carbs and has a low glycemic index, so it has very little effect on sugar level in blood. “It can be a great addition to a snack or meal that will help balance blood sugar,” she notes.

In addition, peanut butter is much cheaper than its competitors. "People like almond butter over peanut butter, but it's a lot more expensive and we're elitist about food," says Harris-Pincus. But of course, there are benefits to having a wide variety of foods in your diet. If your taste and budget allows, feel free to mix and match different types of nut butters, she notes.

If that's not enough, peanuts are also far more sustainable than many other nuts, according to Harris-Pincus. When grown, they require much less water. Just under 18 liters of water per 28 grams of peanuts compared to 300 liters of water per 28 grams of almonds. They have the smallest carbon footprint compared to others, she adds.

Potential risk of peanut butter

The main reason peanuts and other legumes are excluded from many popular diets is because legumes contain lectins, proteins that bind to carbohydrates and are present in most plants, Delbridge explains. According to Harvard School of Public Health, popular media and fad diets have linked lectins to obesity, chronic inflammation, and autoimmune disease.

These lectins are designed to protect legumes and have gained a reputation as "antinutrients." They interfere with the absorption of certain vitamins and sometimes cause stomach discomfort. In addition, peanuts can contain phytates, which can bind to certain minerals like zinc and iron and interfere with absorption, Zinn adds.

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But Delbridge says that's not necessarily a cause for concern. This only really applies when someone is consuming very large amounts of legumes, far in excess of the recommended serving size (two tablespoons of peanut butter).

"The recommended serving size for peanut butter is so small that it won't affect your digestion or nutrient absorption in any way," Delbridge says. But of course, if you find that legumes are causing you stomach upset, you can make the personal decision to avoid them, he notes.

How much peanut butter to eat

“Because peanut butter is rich in calories and fat, although it is a heart-healthy fat, excessive consumption of it can lead to weight gain,” Zinn warns.

Again, the recommended serving size for peanut butter for a meal or snack is about two tablespoons, and it's very easy to overdo it. Zinn suggests using a scoop or food scale to make sure you're getting the right amount.

“I strongly believe that there is no such thing as bad food in a healthy diet, only unhealthy portions,” Delbridge says. He adds that as long as you factor in the food you eat throughout the day with a balance goal, peanut butter is absolutely healthy to consume on a daily basis. Try some of our expert-approved peanut butter options.