Peanut butter sometimes gets a bad rap from consumers who think it will pack on fat and calories. But the truth is that natural peanut butter—made without hydrogenated oils and added sugars—is a beneficial addition to any diet.
What to Look for in Peanut Butter
“Keep in mind that not all peanut butter products are created equal, so make sure to look for natural peanut butter that is lower in sodium and sugar than its traditional counterpart,” recommends Jeremy Wolf, a naturopathic doctor and lead health advisor at LuckyVitamin. Most natural brands will have 1-2 grams of sugar and anywhere from 40-65 milligrams of sodium.
Let’s look at a few reasons why you should add more peanut butter to your diet.
It’s Super Nutritious
First things first, peanut butter really does pack a punch when it comes to beneficial vitamins and nutrients. “It’s high in magnesium, which builds bone density; potassium, which amps up muscle mass; and vitamin B6, which boosts immune health,” Dr. Wolf says. “And everyone knows that peanut butter is a great source of protein, averaging about 8 grams per serving.”
While you might think the recommended serving size for peanut butter—2 tablespoons—is relatively small, don’t be fooled. “The combination of fiber and the previously mentioned protein helps you feel full longer,” Dr. Wolf says. “So if you’re feeling hungry, eating a spoonful of peanut butter might actually keep you satisfied until your next mealtime.”
It Fights Off Disease
Although peanut butter is high in fat and calorie content, research shows that the popular spread can actually help prevent heart disease and diabetes. “This is because peanut butter is full of monounsaturated and polyunsaturated fats—also known as good fats,” Dr. Wolf says. “Like olive oil, eating peanut butter in moderation may actually lead to a healthier lifestyle.”
How to Add More Peanut Butter to Your Diet
If you’re looking to add more peanut butter to your diet, here are a few tips:
Spread it on fruit and vegetables. There are tons of fruits and vegetables that go great with a spoonful of peanut butter, so try adding a bit to apple slices, your daily banana, or some celery sticks.
Mix it into a marinade. Although it might not seem like an obvious choice, a peanut-butter-heavy marinade can be the perfect complement to meats such as chicken or steak. This will lock that nutty flavor into more savory dishes and bump up the PB intake.
Make it a breakfast addition. Who says peanut butter is only for PB&J sandwiches at lunchtime? You can jumpstart your day by adding a bit of peanut butter to your oatmeal or your morning smoothie for a nutrient boost.
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