{"id":169330,"date":"2025-09-25T22:48:17","date_gmt":"2025-09-25T22:48:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/169330\/"},"modified":"2025-09-25T22:48:17","modified_gmt":"2025-09-25T22:48:17","slug":"is-peanut-butter-good-for-you","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/169330\/","title":{"rendered":"Is Peanut Butter Good for You?"},"content":{"rendered":"

The nut butter wars are at a peak: There\u2019s almond, macadamia, walnut, and of course, trusty original peanut butter<\/a>. Because there are so many options, though, it\u2019s fair to wonder: Is peanut butter good for you? Or are other butters better? <\/p>\n

Meet the Experts: Wesley Delbridge, R.D.N<\/a>., registered dietitian and school nutrition expert; Melissa Prest, D.C.N., R.D.N.<\/a>, national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board<\/a>; Lauren Harris-Pincus, M.S., R.D.N.<\/a>, founder of Nutrition Starring YOU and author of The Everything Easy Pre-Diabetes Cookbook<\/a>; Jessica Zinn, M.S., R.D., C.D.N.<\/a>, registered dietitian, et al.<\/p>\n

Peanuts are technically part of the legume family alongside peas, beans, and lentils, because they don\u2019t grow on trees. You may have seen them shaded in fad diet plans, but they have plenty of redeeming qualities, actually. \u201cThose diets are fads, plain and simple,\u201d says Lauren Harris-Pincus, M.S., R.D.N.<\/a>, founder of Nutrition Starring YOU and author of The Everything Easy Pre-Diabetes Cookbook<\/a>. \u201cTo me, any diet that cuts out whole food groups is a fad.\u201d Short of a peanut allergy<\/a> or intolerance, there\u2019s no real reason to remove them from your diet. <\/p>\n

But is peanut butter healthy? We asked experts for their honest answers\u2014and the facts to back them up. <\/p>\n

Peanut butter nutrition facts<\/p>\n

According to the United States Department of Agriculture<\/a>, two tablespoons of smooth peanut butter with salt contains approximately:<\/p>\n

Calories: 204Total fat: 16 gSodium: 137 mgTotal carbohydrates: 7 gFiber: 2 gSugar: 3 gProtein: 7 g<\/p>\n

Compared to other nut butter varieties, peanut butter has a slightly different micronutrient profile, but is generally similar in nutritional value, says Jessica Zinn, M.S., R.D., C.D.N.<\/a>, registered dietitian. Depending on the specific brand you pick up, peanut butter may be slightly more nutritious compared to other nut varieties with a touch more protein, vitamins, and minerals, Harris-Pincus adds. <\/p>\n

Peanut butter health benefits <\/p>\n

Peanut butter has a lot of benefits to boast about. <\/p>\n

It\u2019s nutrient-dense. <\/p>\n

Peanut butter is a good source of protein, monounsaturated fats, fiber, and many vitamins and minerals like phosphorus, potassium, and niacin, says Melissa Prest, D.C.N., R.D.N.<\/a>, national media spokesperson for the Academy of Nutrition and Dietetics. <\/p>\n

It\u2019s a convenient food, in a number of ways.<\/p>\n

Peanut butter is also shelf-stable, can be easily transported, is versatile in recipes, has a long expiration date, and kids love it, says Wesley Delbridge, R.D.N.<\/a>, registered dietitian and school nutrition expert. Peanut butter can fit into many different diets, including vegan and vegetarian.<\/p>\n

It will keep you fuller, longer\u2014which makes it good for weight loss.<\/p>\n

If the high-fat content concerns you, Zinn assures that it actually works in your favor. \u201cThe high-fat content promotes satiety and satisfaction with meals,\u201d she says. This also makes peanut butter great for someone trying to lose weight, because the fat and protein content will keep you full for longer, Prest adds. Plus, it has no cholesterol and has a higher ratio of healthy fat to saturated fat, she notes.<\/p>\n

It\u2019s blood sugar-friendly.<\/p>\n

Zinn says that those who keep an eye on their blood sugar can benefit from peanut butter because it\u2019s low in carbohydrates and has a low glycemic index, so it has a very small effect on blood sugar. \u201cThis can be a great addition to a snack or meal that will promote blood sugar balance<\/a>,\u201d she notes.<\/p>\n

It\u2019s affordable.<\/p>\n

Additionally, peanut butter is far cheaper than its competitors. \u201cPeople have this halo around almond butter instead of peanut butter, but it\u2019s far more expensive and we get elitist about our food,\u201d Harris-Pincus says. But, of course, there are benefits to a wide variety of foods in your diet. If your taste preferences and budget allow, feel free to mix and match with all different kinds of nut butter, she notes. <\/p>\n

It\u2019s a sustainable nut butter option.<\/p>\n

If that\u2019s not enough, peanuts are also far more sustainable than many other nuts, Harris-Pincus says. They grow with far less water (just under five gallons of water per ounce of peanuts compared to 80 gallons of water per ounce of almonds) and have the smallest carbon footprint in comparison, she adds. <\/p>\n

Potential risks of peanut butter <\/p>\n

The main reason peanuts and other legumes are cut from many popularized diets is that legumes contain lectins, proteins that bind with carbohydrates and are present in most plants, Delbridge explains. Popular media and fad diets have associated lectins with obesity, chronic inflammation, and autoimmune diseases, according to Harvard School of Public Health<\/a>. <\/p>\n

These lectins are designed to protect the legume and have received the reputation of being the \u201canti-nutrient\u201d because they prevent some vitamins from being absorbed and occasionally cause stomach discomfort, he says. Additionally, peanuts may contain phytates, which can bind to some minerals like zinc and iron and may impair absorption, Zinn adds.<\/p>\n

But Delbridge says it\u2019s not necessarily something to be concerned about. This really only applies when someone consumes very large amounts of legumes, which far surpasses the recommended serving size. <\/p>\n

\u201cPeanut butter\u2019s recommended portion size is so small, it\u2019s not going to affect your digestion or absorption of nutrients in any significant way,\u201d Delbridge says. But, of course, if you find that legumes are giving you some stomach upset, you can make the personal decision to avoid them, he notes. <\/p>\n

How much peanut butter should you be eating?<\/p>\n

\u201cSince peanut butter is rich in calories and fat, although they are heart-healthy fats, consuming it in excess can lead to weight gain,\u201d Zinn warns. <\/p>\n

The recommended serving size for a meal or a snack of peanut butter is about two tablespoons, which contains about 190 calories and about 3.5 grams of saturated fats, or 16% of the daily recommendation. Prest advises to keep your peanut butter intake to no more than two tablespoons a day, but this can be overdone very easily. Zinn suggests using a measuring spoon or food scale to ensure you\u2019re getting the correct amount.<\/p>\n

\u201cI am a firm believer there is no such thing as a bad food in a healthy diet, there are just unhealthy portions,\u201d Delbridge says.<\/p>\n

Is it safe to eat peanut butter every day?<\/p>\n

\u201cIn moderation and as part of a nutrient dense diet, yes,\u201d says Matthew Landry, Ph.D., R.D.N.<\/a>, assistant professor of Population Health and Disease Prevention at UC Irvine. \u201cWhat I would consider moderation would be less than two tablespoons and that\u2019s because peanut butter is calorie-dense.\u201d<\/p>\n

What peanut butter is the healthiest?<\/p>\n

The \u201chealthiest\u201d peanut butter is made just from peanuts, says Landry. He warns to look further than those that claim to be \u201cnatural\u201d recipes, as the term isn\u2019t regulated and some brands might still add sugars or oils. \u201cI always recommend looking at the ingredients list on the label. You\u2019ll want to look for products that have peanuts as the first ingredient and preferably only ingredient, besides salt,\u201d he adds. Avoid ingredients like added sugar or hydrogenated oil, he recommends. Landry also notes that there\u2019s a negligible difference nutritionally between crunchy and smooth varieties. <\/p>\n

Note: Some peanut butters will have a layer of oil on top that you might have to stir into the peanut butter. \u201cThis is normal separation that occurs,\u201d Landry explains. \u201cAgain, it\u2019s important to read the label and see if this was added oil or naturally occurring oil from the peanuts.\u201d<\/p>\n

Is peanut butter good for cholesterol?<\/p>\n

Once again: In moderation and as part of a nutrient-dense diet, peanut butter can be good for cholesterol, says Landry. Peanut butter is rich in unsaturated fat, which is the type of fat that can help to lower low-density lipoprotein cholesterol (LDL cholesterol, also known as \u201cbad\u201d cholesterol) and can help maintain high density lipoprotein cholesterol (HDL cholesterol, also known as \u201cgood\u201d cholesterol), he adds. However, if you choose a type that has added hydrogenated oils, it could have the opposite effect. This is why it\u2019s important to always check the ingredients list, Landry concludes.<\/p>\n

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