Peanut butter is not only an American classic that both kids and adults love, but it also provides some health benefits. Peanut butter comes in two basic forms, crunchy and smooth. Although both of these offer the same benefits, they differ slightly in their nutritional values. Choosing chunky peanut butter instead of smooth provides you a bit more of beneficial fatty acids and fiber.
Fatty Acids
Although peanut butter is high in fats, it contains mostly healthy unsaturated fatty acids. Unsaturated fats help reduce blood cholesterol and your risk for cardiovascular disease, while foods high in saturated fats do the opposite, according to the MayoClinic.com. Both chunky and smooth peanut butter are good sources of mono-and polyunsaturated fats, but you get slightly more unsaturated and less saturated fats by eating chunky peanut butter. A 2-tbsp. serving of chunky peanut butter has 7.9 g of monounsaturated, 4.7 polyunsaturated and only 2.5 g of saturated fatty acids, while smooth has 7.7 g, 4.5 g, and 3.4 g, respectively.
Fiber
Fiber is a beneficial nutrient that helps promote healthy bowel function, prevents constipation and aids in lowering your blood cholesterol. A high-fiber diet may also help reduce your risk of some cancers by increasing the removal of toxins, according to Colorado State University Extension. In addition, a fiber-rich diet may be beneficial in weight loss by reducing your food and calorie intake. It is recommended that men get around 38 g and women around 25 g of fiber every day. Chunky peanut butter contains 30 percent more fiber than smooth peanut butter, according to the U.S. Department of Agriculture. A 2-tbsp. serving of smooth peanut butter contains around 2 mg and chunky peanut butter around 3 mg of fiber.
Vitamins
Peanut butter contains many essential vitamins and minerals. Both smooth and chunky contain around 4 mg of niacin, 50 mg of magnesium and 1 mg of zinc in 2 tbsp. They are also good sources of vitamin E, an antioxidant that helps protect cells and fatty acids against damage caused by free radicals. Free radicals can oxidize cholesterol and promote plaque buildup in your arteries. Smooth peanut butter contains 3 mg and chunky peanut butter 2 mg of vitamin E in a 2-tbsp. serving. The daily recommended intake for vitamin E is 15 mg for adults and between 5 mg and 11 mg for children and teens.
Considerations
Peanut butter, smooth or chunky, contains 190 calories, 8 g of protein, 16 g of fat and between 6 and 7 g of carbohydrates in 2 tbsp. Because peanut butter is high in calories, you should consume it in moderation. Eating excess calories is the major reason people become overweight or obese. However, because peanut butter is a good source of heart-healthy fatty acids, fiber and vitamin E, adding small amounts of it to your diet can be beneficial.
References
- U.S. Department of Agriculture: Nutrient Data Laboratory
- MayoClinic.com; Dietary Fats: Know Which Types to Choose; February 2011
- Colorado State University Extension; Dietary Fiber; J. Anderson, et al.; December 2010
- Linus Pauling Institute Oregon State University: Vitamin E; Jane Higdon; November 2004
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