Some of you may have guessed from the title what food I’ll be discussing in today’s menu spotlight, but for those who are still trying to figure it out, I’ll give you a hint: it taste DELICIOUS! I’m sure that’s all you needed to realize that I’ll be analyzing the nutrition of peanut butter in today’s post.
My love for peanut butter is borderline extreme. I don’t know if I’ve tasted a peanut butter product I didn’t like. My dedication to this faux-nut runs so deep that I mandated that Shannon eat at least a tablespoon a day while she’s pregnant with the hope that our child won’t be born with a peanut allergy. As silly as that may sound, a recent study suggested that exposing infants, that are at least 4 months old, to peanut products could make them less likely to develop peanut allergies (source). It’s probably a longshot but I’m keeping my fingers crossed that the same logic extends to babies in utero.
Peanut butter is a derivative of peanuts, DUH, which belong to the Fabaceae family, better known as the legume family. Even though peanuts are often used in the same culinary applications as true tree nuts (e.g. almonds, walnuts, etc.) they are actually related to peas and beans (source).
Unlike green beans or snap peas, peanuts actually grown underground. This is extremely beneficial to the agricultural process because they can create their own nitrogen, which helps them grow. Then when they die, they release that nitrogen into the soil for other plants to use. This reduces the amount of additional nitrogen in the form of fertilizer the farmer has to use (source).
But this post isn’t about the agricultural benefits of peanuts. It’s about its buttered version’s nutritional pros and cons. Check out the list below and make up your mind on whether or not peanut butter should be on YOUR menu:
- Contains a significant amount of all 3 macronutrients: 100 grams (g) consists of 50 g of fat, 25 g of protein and 20 g of carbs. Also contains 5 g of the pseudo macro fiber (source).
- Contains a significant amount of micronutrients: 73% RDA of Manganese, 67% RDA of Vitamin B3 and 45% RDA of Vitamin E just to name a few (source).
- Contains cancer fighting antioxidants: peanut butter contains p-coumaric acid which research suggests could help prevent colon cancer (source).
- Peanuts contain aflatoxins, which have been linked to cancer & childhood development issues. It should be noted that the process of turning peanuts into peanut butter eliminates approximately 90% of the aflatoxins (source).
- Contains a large amount of omega 6 fatty acids. Research suggests that frequent consumption of foods high in omega 6’s can increase inflammation and create a greater risk for cardiovascular disease (source).
- It doesn’t contain as much as roasted peanuts, but peanut butter does contain oxalate, which can contribute to the formation of calcium oxalate kidney stones (source).
After a cursory look at the nutritional data on peanut butter, I can say with all honesty that I’m still a huge fan. I don’t advocate pigging out on it, but it can be a macronutrient dense addition to your diet. Just make sure there is no one in your household that is allergic.
As you can see from the photos above, I’m a big fan of adding a smear of peanut butter to fruits and vegetables. I’d love to hear about which food vehicles you use to get your dose of PB. Please email your go-to recipes/meals to firstname.lastname@example.org. You an also post your PB creations on any of our social media channels (Facebook, Instagram or Twitter). Let’s all show our love & appreciation for this nut butter imposter!