Not all peanut butter is created equal. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. "That's how much I love it and how versatile it is when it comes to a healthy diet.". Nut consumption is associated with a decreased risk in several cancers including lung, pancreatic, endometrial, and colorectal, explained Hollie Zammit, RD, a registered dietitian with Orlando Health. "Peanut butter is what I call a 'domino food,' meaning, it's easy to eat more than a serving," says Cardwell. Resveratrol is a powerful antioxidant that fights free radical damage produced during everyday bodily functions, such as eating and exercise. Peanut butter also gives you some fiber, some vitamins and minerals (including 200 milligrams of potassium), and other nutrients. Before we started second-guessing this childhood staple (and all-time favorite), we went straight to the source, talking to experts in nutrition about the nuts and bolts of peanut butter. "If you are watching your weight, you might want to measure out your peanut butter." Remember, omega-3 fats help reduce inflammation, whereas too many omega-6 fats cause inflammation. Peanut butter is chock full of nutrients and antioxidants that can help boost heart health, including niacin, magnesium, vitamin E, and healthy unsaturated fats. One study revealed that people with cardiovascular disease and coronary heart disease had a lowered risk of mortality with increased peanut butter intake, due to the powerful antioxidants found in nuts. Buy or make your own natural, organic peanut butter instead, and the peanut butter can actually be good for you. Yes and no. Let’s start off with the negatives in terms of peanut butter nutrition facts and why it can be bad for you. Related: How to Balance Omega 3 6 9 Fatty Acids, According to a 2002 study conducted by the Center for Genetics, Nutrition and Health, “Western diets are deficient in omega-3 fatty acids, and have excessive amounts of omega-6 fatty acids compared with the diet on which human beings evolved and their genetic patterns were established.”. Separating Fact vs. Fiction. - Pair with 1 serving of fruit or vegetables. Peanut Butter Nutrition. Aflatoxins—toxins produced from a fungi that can contaminate agriculture and peanut plants—are linked to an increased risk of liver and kidney cancer in humans. "Peanuts are a rich source of protein and fiber in a convenient form," says Feller. So, if eating great meals like this Crunchy Thai Ginger Salad with Peanut Butter Dressing recipe can be delicious and cancer-fighting, you tell me, is there anything peanut butter can't do? "What is more classic and delicious than a PB&J sandwich?" Connect with friends faster than ever with the new Facebook app. Starting out the day with a healthy dose of peanut butter can get you started on the right track. Here are 27 Things That Happen to Your Body When You Eat Peanut Butter. You can spread it on a banana or celery for a protein-and-fiber-packed snack, you can add it to breakfast smoothies and dessert recipes for extra flavor, and there's no shame in enjoying a few spoonfuls of yumminess on its own. This is actually a common question that I get from a lot of people, and there are some misconceptions when it comes to peanut butter nutrition facts. Felling full and satisfied can lead to less snacking later in the day. The second issue is that most peanuts are grown on the ground. These peanuts are typically not grown in the moisture of the ground; they’re usually grown in bushes off the ground or higher up, and that eliminates the issue with mold. Like us on Facebook to see similar stories, Supreme Court sides with religious groups in New York in a dispute over Covid restrictions, After Trump pardon, Flynn says he can 'breathe freedom and liberty' for the first time in years. 30 Gluten-Free Recipes Peanut butter takes the struggle out of meal prep without sacrificing any of the flavor or nutrition. Even the Reduced Fat version of the popular Skippy brand, for instance, has corn syrup solids and hydrogenated vegetable oil listed high up on the ingredients list—yikes! Now that we know it's okay to have peanut butter daily, here are 30 Delicious Things You Can Make With a Jar of Peanut Butter. - Enjoy 1 serving with your favorite rice cakes. A good serving size is two tablespoons. (Related: 27 Things That Happen to Your Body When You Eat Peanut Butter.). If you get plenty of omega-3 fats in your diet — and you aren’t allergic — then you really don’t need to worry about eating peanuts. Peanuts are a rich source of the micronutrient polyphenols, which may be the reason for their heart-healthy nature. - Throw some into your favorite smoothie as a protein source. Salted peanut butter still has about twice as … "No matter which brand you go for, always look at the ingredient list and choose one whose only ingredients are peanuts," says Zammit. Today, unless you have a peanut allergy, there's a very good chance that you grew up eating peanut butter on a consistent basis.It's estimated that nine in 10 American households consume peanut butter and that the average American child will eat over 1,000 peanut butter sandwiches by the time they reach adulthood.. From peanut butter and jelly sandwiches to peanut butter and scrambled … Plus, you're going to love trying these 11 Genius Peanut Butter Hacks You've Never Thought Of. You can add in a little bit of beneficial flaxseed oil or take an omega-3 fish oil supplement when you eat peanut butter, and of course, you should always consume plenty of omega-3 foods. For a little extra help choosing which variety is right for you, read through this ranking of peanut butter by nutrition. We looked at the science and asked experts to weigh in on what can happen to your body—both the good and the bad—if you eat a ton of peanut butter. It’s a day full of family, friends, football and, most importantly, ... 6 Natural Ways to Reduce the Peanut Allergy, Is Peanut Oil Good or Bad for Health? Monounsaturated fat can help lower “bad” LDL cholesterol. "Peanut butter ranks right at the top as not only a nutritious and heart-healthy plant-based food, but in my opinion, one of the tastiest foods in existence! But here’s the problem: 99 percent of the peanut butter and peanuts people buy in America have hydrogenated oils added, and they’re non-organic. Here’s how to make sure the peanut butter you eat actually helps your body. Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article. So can peanuts be healthy? With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. That’s what adds to the omega-6 count and makes peanut butter unhealthy. Apple slices or celery sticks are popular choices. "Peanut butter is high in polyunsaturated and monounsaturated fats, and consumption of these may improve insulin sensitivity and glucose metabolism," says Maya Feller, MS, RD, CDN. - Have a multi-grain bagel with 1 serving of peanut butter. While there is only a small chance of ingesting aflatoxins, here's how you can be surely safe: "Buy reputable peanut butter grown closer to [the U.S.], since studies found that American grown peanuts were under the safe limit for aflatoxins," says Cardwell. In a time when we're staying at home more and avoiding excess trips to the grocery store, many of our favorite pantry staples—like creamy, melt-in-your-mouth peanut butter—are pulling double snacktime duty. The U.S. Food and Drug Administration (FDA) tests foods like peanuts and peanut butter for aflatoxins; there have been no reported illnesses in the United States, but there have been outbreaks in developing and tropical countries. While Rizzo cautions that if you don't like peanut butter, there are plenty of other options out there to make sure you are getting in all of your nutrition needs in a given day.