At the Santé editorial office, we’re big fans of peanut butter—there’s always a jar on hand. Today, registered nutritionist and guest blogger Anita Mulderij shares her expert take on its health benefits.
Anita Mulderij: “Peanut butter sparks strong opinions—some love it, others avoid it or have allergies. But how healthy is it truly? What’s the best way to incorporate it into your diet, and does it align with a balanced lifestyle?”
Classic Peanut Butter
For many, peanut butter is a nostalgic sandwich staple from childhood. It’s made from roasted, ground peanuts. Store-bought versions often include added sugar, salt, and palm oil. Fun fact: Peanuts aren’t nuts—they’re legumes, like lentils, peas, and beans. Yet, they pack similar nutrients to tree nuts such as walnuts, cashews, and almonds.
Types of Peanut Butter Today’s shelves brim with options, from chili-infused to caramel-sea salt varieties, in supermarkets and health stores alike. Want to know exactly what’s inside? Always check the label. Even “natural” peanut butter may contain extra oils, sugars, salt, palm oil, molasses, soybeans, or canola oil. Steer clear of those with trans fats, which raise heart disease risk. Likewise, “low-fat” versions often swap fats for added sugars—verify ingredients to be sure.
Nutritional Profile of Peanut Butter
Two tablespoons provide 170-200 calories, about 16g fat, 6-8g carbohydrates, and 7-8g protein. The protein is complete, offering all essential amino acids. However, don’t rely on it as your primary protein source—fat content is double the protein, and it’s calorie-dense.
Is Peanut Butter Healthy?
Opt for pure, minimally processed peanut butter, and you get healthy fats, vitamins, minerals, and solid protein. It’s a nutritious addition to any diet when enjoyed regularly.
Can Peanut Butter Aid Weight Loss? Sustainable weight loss hinges on healthy habits, balanced eating, and lifestyle changes. Peanut butter fits well, thanks to its fats and proteins that promote fullness and curb overeating. Pair it with variety—excess of anything isn’t ideal. Stir a tablespoon into smoothies, spread on buckwheat crackers, or mix into homemade snack bars.
Make Your Own Peanut Butter
Homemade ensures full control over ingredients. Try our simple recipe, or blend peanuts with a touch of oil, sea salt, raw cocoa powder, and cinnamon for a delicious twist. Enjoy!
Want more tips for a healthy body? Head to JasperAlblas.nl for free nutrition advice and tasty recipes.
Text: Anita Mulderij | Images: Shutterstock
