Peanut butter can be a healthy part of a balanced diet—just a small amount packs plenty of protein, healthy fats, and essential vitamins and minerals. However, added sugar, salt, and unhealthy oils may make it more of a junk food. And people with peanut or nut allergies may have to avoid it altogether.
Avoid all peanut products if you have a peanut allergy. Peanut butter has higher calories than some other things because it's a nutrient-dense food. Make sure to moderate your portions to avoid unwanted weight gain.
Those with a known peanut allergy should avoid peanut butter and foods containing the nuts. The NIH also note that just 20 percent of those with an allergy will eventually outgrow the allergy and stop having reactions to nuts.
As delicious as nuts and seeds are, you might want to avoid them as a late night snack. Peanuts and pistachios are known to provide natural forms of energy, so they might keep you up if you eat enough.
According to the National Peanut Board, unopened, commercially processed peanut butter lasts for up to 9 months in the pantry, while opened conventional peanut butter lasts up to 3 months in the pantry and up to 9 months in the refrigerator.
Rancid peanut butter will be hard and dry, and the color might even be darker. Of course, a classic sign of rancid food is a change in smell. Rancid peanut butter might smell, well, not like peanut butter (beware of bitter or metallic odors).
"Conventional peanut butter does not need to be refrigerated because it has added oils that stabilize it to keep the oil from separating out and to extend its shelf life," says Cooper. Additionally, conventional peanut butter has low water activity, which means microbes generally can't grow in it.
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.
They are one of the best foods for sleep, due to their high levels of magnesium which relax the muscles and calm the body. Try sliced banana with a tablespoon of natural nut butter before bed if you seek a good night's sleep.
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.
Is there a downside to eating peanut butter? Peanut butter is a higher-calorie food, so keep that in mind if you are monitoring your calorie intake. Some peanut butters can be higher in added sugars, hydrogenated oils and salt, so double-check the label and choose the option that works best for you.
Watch out for added sugars in sweetened beverages such as energy drinks, regular sodas, and flavored teas, which may increase blood pressure and heart disease risk. Ready to give it a try? Changing what's in your glass or tumbler can be a simple, straightforward way to get your blood pressure under control.
Lowers heart disease risk: Oleic acid is one of the main fats in peanut butter, and it helps regulate cholesterol, blood pressure, and blood sugar levels. Keeping these factors under control lowers your risk of developing heart disease.
Peanut butter has fiber and proteins which are healthy and few studies showed that it can reduce mean diastolic blood pressure. And as long as they don't contain hydrogenated fat, nut butters including peanut butter won't cause problems for your cholesterol levels too.
Lectins, nature's own pesticides, are also abundant in peanuts. Lectins are known to damage our gut barrier cells and cause intestinal permeability.
Protein also helps to curb hunger, so if you have some peanut butter at night, you may not wake up as hungry the next morning. Peanut butter also contains the amino acid tryptophan, which may improve sleep quality.
It is widely assumed that the most beneficial time to consume peanut butter for weight gain and muscle gain is between meals. Eating peanut butter first thing in the morning is always a better option because it boosts your energy level.
Peanut butter contains something called tryptophan which helps make a person sleepy. That's why eating peanut butter and toast before you go to bed is an excellent bedtime snack.
Peanuts and peanut butter have even been shown to help lessen the spike in blood sugar when paired with high-carbohydrate or high-GL foods. Peanuts and peanut butter are both low GI and GL foods, as they contain healthy oils, protein, and fiber that have a positive effect on blood sugar control.
The guidelines at FoodSafety.gov state that shelf-stable products like mustard, mayo, barbecue sauce, ketchup, soy sauce, teriyaki sauce, Worcestershire sauce and salsa will benefit from being stored in the fridge. "Refrigeration ensures that commercial sauces and condiments stay fresh for a longer period of time."