A Popular Spread

Used in sandwiches, added to protein shakes, scooped into sauces, and even folded into desserts, peanut butter is known all over the world. According to The Peanut Institute’s website, 65% of all peanuts grown are eaten in the form of peanut butter. In the U.S., over 700 million pounds of it are consumed every year. (1)

Quite simply, peanut butter is just peanuts – usually roasted – that are ground until they become a paste. Commercial brands such as Skippy or Jiff will “stabilize” their peanut butter by adding hydrogenated canola or cottonseed oils (about 1-2%). This prevents the nut butter’s oil from separating, which happens over time. By comparison, natural peanut butter does not contain any additional oils. The oil found when opening a jar of natural peanut butter is the result of the separation between the peanut butter and its natural oils. (1)

It is worth noting that The Peanut Institute claims that regardless of brand chosen, if it is natural or commercial, creamy or smooth, the nutritional value of peanut butter does not change. All the variations available are high in both mono, and polyunsaturated fats which are good for improving cholesterol and reducing heart risk. (1)

Health Benefits of Peanut Butter

1. Good source of protein
   1. in 100g portion of peanut butter, there are 25 grams of protein. The body needs protein to stay healthy and work to its best potential. (2)
2. Low in Carbs
   1. 100 g only contains 20% carbohydrates, making it a good option for anyone on a low-carb diet.(2)
3. May reduce the risk of heart disease
   1. a diet high in nut consumption (at least 5 servings a week) was shown to reduce the risk of cardiovascular disease. (3)
4. May reduce diabetes risk
   1. there are studies indicating the benefits of higher nut and peanut butter consumption in lowering the risk of type 2 diabetes in women. (4)
5. Good for overall health
   1. Full of natural micronutrients, including vitamins and minerals, amino acids such as arginine, and bioactive compounds such as resveratrol, also rich in fiber and flavonoid compounds good for fighting heart disease. (5)
6. Good for an energy boost
   1. Because nuts are a nutrient-dense food they are a great source of energy/calories.
7. Can help lose weight
   1. a large study of middle-aged women who were frequent nut or peanut butter consumers consistently showed less weight gain.(6)
8. Helps muscles and nerves
   1. a good source of magnesium, the nutrient that helps fight muscle cramps and fatigue.(7)

9. No bake energy balls for healthy snacking
   1. 1 cup old fashioned rolled oats
   2. ½ cup natural peanut butter
   3. ¼ cup honey
   4. ¼ cup unsweetened shredded coconut
   5. ¼ cup chocolate chips
   6. 2 Tablespoons ground flaxseed
   7. 1 teaspoon vanilla extract
   8. pinch of sea salt.

• Place all ingredients in large bowl and stir together well.
• Place bowl in the fridge for 30 minutes to an hour.
• Remove bowl from fridge and roll mixture into balls about 1 tablespoon in size.
• Store in a covered container in the fridge or freezer. (8)

It’s all good

Because of the numerous health benefits, peanut butter is no longer just for kids school lunches. This creamy, versatile food has found its way into the diets of Olympic athletes, weekend warriors, and everyday people looking for a nutritious, tasty way to maintain their health. So go ahead, have a PB&J for breakfast, or smear some Jiff on your Granny Smith! It’s all good… and good for you.