{"id":2460,"date":"2020-09-01T06:49:14","date_gmt":"2020-09-01T06:49:14","guid":{"rendered":"http:\/\/fitadelphia.com\/?p=2460"},"modified":"2020-09-10T03:52:38","modified_gmt":"2020-09-10T03:52:38","slug":"why-you-shouldnt-eat-peanut-butter-everyday-and-choosing-a-healthy-jar","status":"publish","type":"post","link":"https:\/\/fitadelphia.com\/index.php\/2020\/09\/01\/why-you-shouldnt-eat-peanut-butter-everyday-and-choosing-a-healthy-jar\/","title":{"rendered":"Why You Shouldn\u2019t Eat Peanut Butter Everyday and Choosing A Healthy Jar"},"content":{"rendered":"\n
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Peanut butter is known the world over and is one of the most popular and versatile spreads. It\u2019s important to know the different types of peanut butter and how to eat them as part of a healthy diet.<\/p>\n\n\n\n

It\u2019s made simply by blending roasted peanuts into a liquid. For many people the taste and texture of peanut butter is amazing.<\/p>\n\n\n\n

Peanut butter is relativity inexpensive and contains a high amount of protein and fat. In this article I\u2019ll explore using an evidence-based approach if peanut butter is good or bad for your health. Answering the question: is peanut butter healthy?<\/p>\n\n\n\n

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This healthy looking peanut butter may not contain added sugar, but it has very unhealthy fats from hydrogenated oil<\/figcaption><\/figure>\n\n\n\n

Not All Peanut Butters Are Created Equal<\/h2>\n\n\n\n

Most peanut butter in the shops is not pure. Manufacturers often add unhealthy oils, salt, sugar, flavourings, artificial sweeteners and even trans fats.<\/p>\n\n\n\n

Unpure peanut butter reduces the cost to the manufacturer, yields higher profits, gives a longer shelf life and enhances the flavour for some peoples tastebuds. Sugar, sweeteners and trans fats are all detrimental to our health.<\/p>\n\n\n\n

Real peanut butter should contain only peanuts with no added oil or sugar, a pinch of salt is the only acceptable addition.<\/p>\n\n\n\n

Pure peanut butter is more expensive, but like so many things in life you get what you pay for and if you\u2019re concerned with health it\u2019s worthwhile avoiding the junk peanut butter and only buying pure 100%. The healthiest peanut butter is one that\u2019s 100% peanuts with nothing else.<\/p>\n\n\n\n

Often pure peanut butter contains the skins \u2013 you can tell as it will have flakes of red or brown. These skins have been shown to be high in antioxidants<\/a> and make peanut butter more nutritious.<\/p>\n\n\n\n

Only pure peanut butter is a low FODMAP food. Pure peanut butter closeup:<\/p>\n\n\n\n

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Pure 100% peanut butter<\/figcaption><\/figure>\n\n\n\n

Peanut Butter Nutrition<\/h2>\n\n\n\n

Peanut butter is about 50% fat, 25% protein and 20% carbohydrates by weight.<\/p>\n\n\n\n

It\u2019s a great protein source but as it doesn\u2019t contain every amino acid it\u2019s not a complete protein<\/a>. That isn\u2019t an issue as long as you have a varied diet and don\u2019t just rely on peanuts alone for protein.<\/p>\n\n\n\n

Peanuts are a legume as they grow underground in pods making them not true nuts.<\/p>\n\n\n\n

Peanut butter is a nutritious food containing many vitamins and minerals including E, B3, B6, magnesium, iron, copper and manganese.<\/p>\n\n\n\n

However as peanuts are high calorie with 1 tbsp containing 94 calories, it\u2019s not nearly as nutritious as fruit or vegetables per calorie or serving. Natural peanut butter is low carb and suitable for a ketogenic diet.<\/p>\n\n\n\n

\"chocolate
Peanut butter chocolate<\/figcaption><\/figure>\n\n\n\n

Aflatoxins In Peanut Butter<\/h2>\n\n\n\n

These toxins are found in peanut butter and are produced by fungi as the peanuts grow.<\/p>\n\n\n\n

Short term exposure to the aflatoxins in peanut butter seems to not affect humans much<\/a>. But there\u2019s little research into the long term risk.<\/p>\n\n\n\n

Diets high in aflatoxins have shown links to liver cancer<\/a> and impaired child growth<\/a>. The same toxins can be found on other crops including corn and tree nuts.<\/p>\n\n\n\n

However when peanuts are roasted to make peanut butter up to 90%<\/a> of these toxins are destroyed.<\/p>\n\n\n\n

The levels of aflatoxins allowed in foods are set by the EU<\/a> so that peanut butter on the shelf is no immediate danger.<\/p>\n\n\n\n

\"Homemade<\/figure>\n\n\n\n

Hi Oleic Peanut Butter<\/h2>\n\n\n\n

There\u2019s a new variety of hi-oleic peanuts that are now being sold that claim to be healthier.<\/p>\n\n\n\n

Traditional peanuts and peanut butter made from them are about 50% oleic acid and high oleic peanuts are 70%. Oleic acid is a type of monounsaturated fatty acid that\u2019s also found in olive oil and tree nuts.<\/p>\n\n\n\n

High oleic peanuts are lower in the omega-6 linoleic acid.<\/p>\n\n\n\n

Manufacturers of high oleic peanut butter claim that they help reduce<\/a> monosaturated fats. There\u2019s still ongoing research<\/a> as to the importance of omega 3, 6 and 9 fatty acids and the correct ratio that\u2019s optimal for health.<\/p>\n\n\n\n

There\u2019s limited unbiased research into the benefits of high oleic peanuts, but they may be a useful addition to add variation in a diet.<\/p>\n\n\n\n

Final Worlds On Peanut Butter and Health<\/h2>\n\n\n\n

Yes peanut butter is a good source of nutrition but it\u2019s not all good. Follow these tips to enjoy peanut butter as part of a healthy diet.<\/p>\n\n\n\n