If it was a standard lunch box, peanut butter It has had a fairly bad reputation over the last few years and has fueled the glory of many other nut butter options. Cashew butter has a velvety texture and almond butter loves the nutty flavor, but I wondered if it could create space for the once-loved (and still-loved) pantry. I am. Or is there some fact in the idea that peanut butter has no more place in our sandwiches? So we asked the experts: Is peanut butter healthy?
Whole30 Since peanuts are botanically legumes, not nuts, the Paleo Diet bundles peanuts with legumes along with pea, beans and lentils. These diets recommend cutting legumes, but allow you to enjoy the nuts during meals and light meals. Due to this popular dietary framework, shoppers may leave peanut butter behind and opt for tree nut butter such as almonds, cashew nuts, and hazelnuts instead.
“These diets are fashionable, simple and simple,” he says. Lauren Harris-Pincus, MS, RDNFounder of Nutrition Starring YOU, All Easy Prediabetes Cookbook.. “For me, a diet that cuts out the entire food group is fashionable,” she cautions. Peanut allergy Or intolerant, there is no real reason to remove an entire family of foods like legumes from your diet.The controversy over peanut butter adds that it is likely due to a lot of false information about the classic spread. Wesley Dell Bridge, RDNDietitian and Registered Nutritionist and Spokesperson of the Academy of Nutrition.
Peanut butter nutrition information
according to USDA2 tablespoons of smooth peanut butter with salt contains approximately:
- Calories: 204
- Total fat: 16g
- Sodium: 137 mg
- Total carbohydrates: 7 g
- Fiber: 2 g
- Sugar: 3 g
- Protein: 7g
Compared to other nut butter varieties, peanut butter has a slightly different micronutrient profile, but its nutritional value is generally similar, says. Jessica Zinn, MS, RD, CDN Depending on the particular brand selected, peanut butter may be slightly more nutritious than other nut varieties that are slightly higher in protein, vitamins and minerals, Haris Pinkus adds.
Be sure to check the ingredient list of the container you buy, Mr. Delbridge. If you want to monitor your sugar and sodium intake, we recommend that you consider buying natural peanut butter made from freshly roasted peanuts. This usually shows a layer of oil at the top that needs to be mixed, as the natural options do not include an emulsifier to keep everything together.
He initially proposes to use half the natural half and half of his favorite sweetened peanut butter to adapt the taste to the unsweetened flavor of natural peanut butter. And if you really like the sweetness of classic peanut butter, he says it’s perfectly okay as long as you consider sugar and calories in your overall daily goal.
Health benefits of peanut butter
Peanut butter has many advantages that we can be proud of. Healthy, fat-rich, fiber-rich, shelf-stable food, easy to transport, high in protein, versatile in recipes, long-lived, kids love it Delbridge says there is.
And if high fat content is relevant to you, Gin guarantees that it actually works in your favor. “High fat content promotes fullness and satisfaction with the diet,” she says. This is also great for anyone trying to lose weight, as the fat and protein content allows for postprandial satisfaction, Zinn adds.
Peanut butter is convenient because it goes well with a variety of meals. According to Jin, those who monitor blood sugar can benefit from peanut butter, which has a very low effect on blood sugar because it is low in carbohydrates and has a low glycemic index. “This can be a great addition to snacks and diets that help balance blood sugar levels,” she says.
In addition, peanut butter is much cheaper than its competitors. “People have this halo around almond butter instead of peanut butter, but it’s much more expensive and we become elitist about our food,” says Harris-Pincus. But, of course, there are benefits to the wide variety of foods in your diet. Feel free to mix it with all the different types of nut butter, she says, if your taste and budget allow.
If that’s not enough, peanuts are much more sustainable than many other nuts, says Harris-Pincus. She adds that they grow on much less water (less than 5 gallons of water per ounce of peanuts compared to 80 gallons of water per ounce of almonds) and have the lowest carbon dioxide emissions compared to them. increase.
Potential risk of peanut butter
The main reason peanuts and other legumes are cut from many common diets is that legumes bind to carbohydrates and contain lectins, a protein found in most plants, Del. The bridge explains.According to popular media and trendy diets, lectins are associated with obesity, chronic inflammation, and autoimmune diseases. Harvard Public Health School..
Designed to protect legumes, these lectins have a reputation for being “antinutrients” because they prevent the absorption of some vitamins and sometimes cause stomach discomfort. In addition, peanuts may contain phytate, which can bind to minerals such as zinc and iron and impair absorption, Jin added.
But Dell Bridge says it’s not necessarily a concern. This is really only the case if someone consumes a very large amount of legumes. This is well beyond the recommended serving size (2 tablespoons of peanut butter).
“The recommended amount of peanut butter is so small that it doesn’t have a significant impact on the digestion and absorption of nutrients,” says Delbridge. But, of course, if you find that legumes are giving you stomach upset, you can make personal decisions to avoid them, he points out.
How Much Should I Eat Peanut Butter?
“Peanut butter is a healthy fat for the heart because it’s rich in calories and fat, but overdose can lead to weight gain,” Jin warns.
Again, the recommended serving size for a peanut butter meal or light meal is around 2 tablespoons, which can be overkill very easily. Zinn recommends using a measuring spoon or food scale to ensure the correct amount.
“I firmly believe that a healthy diet has no bad food, only unhealthy parts,” says Delbridge. He adds that peanut butter is perfectly healthy to consume daily, as long as you consider the foods you eat all day with the goal of balancing. Try some expert-approved peanut butter options.
This content is created and maintained by third parties and imported into this page so that users can provide their email address. For more information on this and similar content, please visit piano.io.
