How much peanut butter should I eat? If you don't have an allergy to peanuts and you enjoy their taste, a moderate amount – about two tablespoons a day – may be enjoyed as part of a varied, balanced diet.
Eating Peanut Butter Every Day: What's Healthy? You'll get nearly 200 calories from 2 tablespoons of peanut butter and 3.23 grams of saturated fat. 1 Experts recommend no more than 13 grams of saturated fat per day. 12 Using a single serving as a guide, you wouldn't want to eat more than 2 tablespoons a day.
Peanut butter also contains omega-6 fatty acid. This fatty acid lowers bad (LDL) cholesterol and increases good (HDL) cholesterol. In addition, peanuts are a natural source of arginine, an amino acid that may prevent heart and vascular disease by promoting good blood vessel function.
Digestive Issues: Consuming large amounts of fiber (found in peanut butter) can cause digestive discomfort, including gas, bloating, and diarrhea. Heart Health: While peanut butter can be part of a heart-healthy diet in moderation, excessive consumption may counteract its benefits and contribute to health issues.
While peanut butter is generally healthy, potential risks include allergic reactions, high caloric intake leading to weight gain, aflatoxin contamination, and added sugars or sodium in commercial varieties. Choose high-quality, natural peanut butter and consume it in moderation to mitigate these risks.
A Consumer Council's test on 20 samples of peanut butter found that 60 percent of them contain aflatoxins, a substance that could damage liver function. The test also found the aflatoxin B1 levels of two samples exceeded the upper limit of European Union standards.
Peanut butter contains prebiotics which feed beneficial bacteria in the microbiome; however, it's important to keep in mind that consuming too much peanut butter can cause digestive distress. Excessive intake can lead to a build up of gas in the intestines due to its high fiber content.
Dietitians agree that the healthiest peanut butter is made from just peanuts, with no other ingredients added. This rich, delicious spread is super versatile and nutritious. Peanut butter is a power-packed source of healthy unsaturated fats, fiber, plant-based protein, vitamins, minerals and antioxidants.
Peanut butter contains soluble and insoluble fiber, both of which can help heart health, diabetes and digestion. Soluble fiber helps lower blood sugar and cholesterol levels. Insoluble fiber plus magnesium helps keep bowel movements regular. “Incorporating protein in snacks and meals helps regulate blood sugar levels.
Peanut butter can be eaten at any time of the day, be it in the morning or night. Peanut butter in the morning helps with keeping your blood sugar level and keeping you feel fuller throughout the day, however during the night peanut butter supports muscle growth and improve sleep quality.
Peanut butter isn't an inflammatory food. Research suggests it has anti-inflammatory properties. Peanut butter contains magnesium and vitamin E, both of which are anti-inflammatory nutrients. Peanuts also contain linoleic acid, which is thought to be anti-inflammatory if consumed in moderation.
For example, simple carbohydrates, such as rice and pasta, spend an average of 30 to 60 minutes in your stomach. Whereas foods with more protein and fat, such as peanut butter and avocado, can take between two to four hours to leave your stomach.
As long as you are choosing a peanut butter that's all natural and pesticide free, in addition to being free from added salt or sugar, any peanut butter will be a healthy choice. However, crunchy peanut butter has a little more fiber and less saturated fat, making it overall more nutritious, even if only slightly so.
Peanut butter, made from ground roasted peanuts, is often hailed for being packed with protein and other nutrients. But it's also high in fats and calories, and some brands contain highly processed ingredients.
When it comes to pancreatitis, experts recommend eating a low-fat diet. Unfortunately, peanut butter's high fat content can make it difficult for the pancreas to digest. The good news is that there are delicious peanut butter alternatives that are low in fat and gentle on your pancreas.
Peanut butter is a delicious, nutrient-dense spread, and there is nothing wrong with eating peanut butter every day. Although it's calorie-dense, as long as your intake of peanut butter aligns with a balanced overall diet, there's nothing wrong with eating at least a serving (2 tablespoons) a day.