Is Peanut Butter Good for You? Nutritionists Weigh In

This one’s for you, PB lovers.

Is Peanut Butter Good for You? Nutritionists Weigh In

Ever inhaled gobs of peanut butter and then later wondered: Wait, is peanut butter good for you? Yeah, same. Luckily I have excellent news for all of us. Not only is peanut butter healthy, but it’s also a filling snack and delicious meal ingredient.

To learn more about the goodness of peanut butter, we tapped the experts: registered dietitian nutritionist Maya Feller, MS, RD, CDN, founder of Maya Feller Nutrition and adjunct professor at New York University. And Boston-based registered dietitian Alex Aldeborgh, MS, RD.

Peanut butter nutrition and health benefits

Before we get into all things PB, let’s discuss what it means to call a food “healthy.” This term is pretty nuanced and person-dependent, Feller previously told Glamour. Factors like age, health status, food tolerances, cultural background, religious beliefs, socioeconomic status, and where you live can influence what “healthy” means for you, she explained.

That said, research does show that certain foods increase our risk of developing diseases, and other foods reduce that risk. And peanut butter, when minimally processed, falls into the latter category.

So what makes peanut butter a good-for-you choice? Well, peanut butter is essentially just ground up peanuts, and peanuts offer a ton of nutrition benefits. For starters, they are a great source of plant-based protein. Two tablespoons of natural peanut butter pack 8 grams of protein, according to the USDA. That same serving size also provides 3 grams of fiber—about 12 percent of a woman’s daily fiber needs. Moreover, peanut butter is loaded with 30-plus essential vitamins and minerals, including folate, vitamin E, and magnesium, says Aldeborgh.

Yet another perk: Peanut butter is high in mono and polyunsaturated fatty acids, says Feller. Getting enough unsaturated fat in your diet can support heart health, brain health, and provide anti-inflammatory benefits, according to Aldeborgh. As Harvard Health reported, multiple studies show that people who regularly include nuts or peanut butter in their diets are at lower risk for developing heart disease or type 2 diabetes than those who rarely eat nuts.

Peanut butter vs. other nut butters

There are slight nutrition differences between peanut butter and other nut butters. For instance, two tablespoons of peanut butter has about 2 grams more protein and half a gram more saturated fat than the same serving size of almond butter. And peanut butter, when compared to cashew butter, has about 2 fewer grams of carbohydrates per serving. These variances, however, are modest, and nut butters in general have similar overall nutrient profiles. So picking a nut butter should really come down to what taste you like best, says Aldeborgh.

Considerations when choosing a peanut butter

Not all peanut butters are created equal. “Natural” peanut butter—meaning, PB made with just peanuts and perhaps some salt—will be your best bet for good health.

A lot of popular peanut butters, like Jif and Skippy, typically have added sugar, salt, and hydrogenated fat. This hydrogenated fat, explains Aldeborgh, helps stabilize the product and give it a more solid texture. The downside: Hydrogenated fat has been linked with systemic inflammation and poor health outcomes, says Feller. So yes, it might be a little annoying to stir your natural peanut butter when it separates in the jar, but very worth it.

It’s important to point out, natural peanut butters tend to be much more expensive than their processed counterparts (think: $6 a jar versus $2) and perhaps you can’t always afford the steeper price. If price is an issue, Feller suggests buying what works with your budget and trying, if you can, to spring for a more natural brand of peanut butter on occasion. (She points out that there are more affordable natural peanut butters out there, like Smucker’s Natural Peanut Butter, which Target sells for $2.99.) If taste is your barrier, Aldeborgh believes eating peanut butter with additives is an OK choice so long as you consume it in moderation and within the larger context of a well-balanced diet.

No matter which type of peanut butter you choose, it’s important to read the nutrition facts label so that you can make an informed choice, says Feller. For example, if you are salt sensitive, you probably want to steer clear of peanut butters with added salts. And if you notice your favorite PB has heaps of added sugar, perhaps you’ll decide to consume that as an after-dinner treat and not as a nutritious between-meal snack.

Peanut butter recipes and inspiration

You can eat peanut butter by itself (been there, thoroughly enjoyed that), or you can mix it into lots of different snacks and meals for extra flavor and nutrition. Aldeborgh, for instance, likes to stir peanut butter into oatmeal to add protein and healthy fats and thus make a filling breakfast.

On the snack front, peanut butter and apple slices make a satiating option that is high in both protein and fiber, says Aldeborgh. And spreading peanut butter atop 100 percent whole wheat bread is another solid pick, she says. Feller, for her part, is a big fan of peanut butter and seeded crackers; she also recommends the classic healthy snack pairing of celery and peanut butter topped with red pepper flakes for a spicy twist.

PB is also stellar in main courses. Feller loves combining peanut butter, red pepper flakes, coconut aminos, and sesame seeds into a dressing that she then pours over noodles. And Aldeborgh enjoys whipping up a sauce with peanut butter, soy sauce, garlic, and ginger to go with stir-fried vegetables.

This story originally appeared on: Glamour - Author:Jenny McCoy