According to the Food & Drug Administration, any product called "peanut butter," whether it is commercial or natural, must contain at least 90 percent peanuts without any artificial sweeteners, colors or preservatives. Commercial brands, which have a creamy texture, may include partially or fully hydrogenated oil, as well as sugar or salt. Natural peanut butter contains only peanuts and sometimes salt. The oil on top naturally releases during the peanut-grinding process, so you generally need to stir it before use. Both commercial and natural peanut butters are packed with nutrients.
Protein
Two tablespoons of peanut butter provide 8 grams of plant protein, which can help to lower blood pressure, according to The Peanut Institute. Because of its high fiber content, peanut butter fills you up and can keep you from being hungry soon after eating. This high-satiety level helps to curb your appetite, which is good for watching your weight.
Fat
Peanut butter contains both polyunsaturated and monounsaturated fats, which can help to improve cholesterol levels and lower risk of cardiovascular disease. Although some commercial peanut butter contains a small amount of partially hydrogenated oil to stabilize and prevent separation, a USDA study shows that the trans-fat levels are undetectable. Two tablespoons of peanut butter equals about 188 calories.
Carbohydrates
Research at Arizona State University shows that eating peanut butter with a meal of highly refined carbohydrates helps to reduce your blood sugar level after eating. This maintains your energy level and promotes calmness.
Vitamins & MInerals
The B-complex vitamins in peanut butter help to elevate your mood, and niacin regulates blood sugar. Magnesium, folate, copper and arginine help to prevent heart disease. Peanut butter also contains phosphorous, calcium, iron, potassium, selenium, riboflavin, zinc and vitamin E, an antioxidant.
Phytochemicals
Peanut butter contains resveratrol, the phytochemical that protects plants from disease. Found in grapes and red wine resveratrol may also help minimize inflammation, which can cause various diseases. The presence of phytosterols, namely beta-sitosterol, campesterol and stigmasterol, also helps to block the absorption of "bad" LDL cholesterol.
Fun Facts
Americans consume more than 700 million pounds of peanut butter in a year.
A product called Plumpy'nut is a peanut paste fortified with vitamins and minerals used to help treat malnutrition in undeveloped countries.
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