Nuts are packed with heart-healthy fats. A few varieties even have small amounts of omega-3 fatty acids. Peanuts contain no omega-3 fatty acids, yet because in peanut butter form they're so versatile and portable, many manufacturers are fortifying their peanut butter brands with omega-3 fatty acids.
Peanut Butter Nutrition
Natural peanut butter that only contains peanuts and maybe salt is very nutritious. It may be high in fat and calories, but the fats are good for you, with only 2.5 grams of saturated fat, 4.5 grams of polyunsaturated fats and 8 grams of monounsaturated fats. In 200 calories in a 2-tablespoon serving, there are also 7 grams of protein and 6 grams of carbohydrates, of which 2 grams are fiber.
Polyunsaturated and Monounsaturated Fats
Both polyunsaturated and monounsaturated fats reduce cholesterol from the blood, especially when replacing saturated and trans fats in the diet. Omega-3s are associated with polyunsaturated fats found in nuts such as walnuts and fish such as salmon. Monounsaturated fats are associated with nutrients such as vitamin E, which peanut butter is a rich source of.
Omega-3 Fatty Acids
Omega-3 fatty acids are very beneficial to heart health. Docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA, are found in fish and fish oils and have been found to lower triglycerides, reduce incidence of irregular heartbeats, slow plaque build-up in the arteries, slightly lower blood pressure, and reduce the risk of heart attacks and strokes, and heart disease-related death. Alpha-linolenic acid, or ALA, usually found in vegetable oils such as flaxseed oil might produce similar outcomes, but research has yet to form a definitive statement.
Brands Adding Omega-3s to their Peanut Butter
The natural nutrition of peanut butter paired with added omega-3 fatty acids can have potent benefits for the heart. Jif has 320 mg of omega-3s and contains both DHA and EPA from fish oil without the fishy taste. Smart Balance provides both smooth and chunky varieties of omega-3 fortified peanut butter, and both varieties contain 320 mg of omega-3 fatty acids from flax oil. Once Again Nut Butter also has omega-3 fortified smooth peanut butter with 260 mg of omega-3s from flax oil, and it's organic.
References
- "British Journal of Nutrition"; Nuts and Coronary Heart Disease: an Epidemiological Perspective; John H. Kelly, Jr., and Joan Sabaté; 2006
- USDA: Peanuts, all types, dry-roasted, without salt; 2011
- Smuckers.com: Creamy Natural Peanut Butter
- American Heart Association: Polyunsaturated Fats; 2010
- American Heart Association: Monounsaturated Fats; 2010
- Mayoclinic.com: Omega-3 fatty acids, fish oil, alpha-linolenic acid; 2011
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