If you are trying to lose weight, you might be avoiding peanut butter because it is high in calories and fat. However, the Linus Pauling Institute Micronutrient Information Center at Oregon State states that peanut butter may not help you control your weight, but also give you other health benefits. Although they are legumes along with beans or lentils, peanuts are closest to tree nuts, such as almonds, hazelnuts or cashews in the way they impact your health.
Nutritional Overview
It does not matter whether you choose creamy or chunky peanut butter since their only difference is in the size of the peanut pieces.The national nutrient reference database from the U.S. Department of Agriculture states that a 2-tbsp. serving of peanut has 188 calories. It has about 16 g total fat, 7 g protein and 8 g total carbohydrate, including 2 g sugar and 2 g fiber. Regular creamy or crunchy peanut butter has 152 mg sodium per serving.
Heart Health
Eating nuts may be good for your heart, and the Linus Pauling Institute Micronutrient Information Center states that some of the vitamins and minerals in peanut butter that may promote heart health are vitamin E, folate, magnesium and potassium. Eating unsaturated fats instead of saturated can reduce your risk for heart disease, and peanut butter has 8 g monounsaturated and 4 g polyunsaturated fat. Peanut butter also provides 33 mg phytosterols, which may lower cholesterol levels in your blood.
Diabetes
The Linus Pauling Institute Micronutrient Information Center states that people who eat peanut butter may have a lower risk of developing type 2 diabetes. According to MayoClinic.com, the dietary fiber in peanut butter slows down digestion, and high-fiber diets reduce your risk of developing diabetes. Peanut butter has a low glycemic index, which means that it helps your body maintain healthy blood sugar levels instead of causing a sudden spike in blood sugar after a meal.
Tips
When you select your jar of peanut butter, read the label carefully to make the best decision. Do not get peanut butter with partially hydrogenated oils because those are sources of unhealthy cholesterol-raising trans fats. A good option for you if you are trying to limit your sodium intake is to try a salt-free or reduced sodium peanut butter. You should also be aware that reduced fat peanut butter is not necessarily a better option than regular because it has nearly as many calories and more added sugars.
Considerations
The 2005 Dietary Guidelines from the U.S. Department of Health and Human Services recommends eating nuts, seeds or legumes at least four to five times per week, and peanut butter can help you meet these recommendations. Remember that the foods you eat with your peanut butter also impact your health. A peanut butter and banana sandwich whole grain bread is a healthier choice than a peanut butter and jelly sandwich on refined white bread.
References
- U.S. Department of Agriculture: Agricultural Reseach Service: Legumes And Legume Products
- Linus Pauling Institute Micronutrient Information Center: Nuts
- MayoClinic.com: Dietary Fiber: Essential for A Healthy Diet
- MayoClinic.com: Glycemic Index Diet: Losing Weight With Blood Sugar Control
- United States Department of Health And Human Services: Dietary Guidelines for Americans, 2005
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