Is peanut butter a ‘healthy’ choice, what type of fat does it contain and how do you buy the best? Registered nutritionist Nicola Shubrook answers these and other questions.
What Is Peanut Butter?
Peanuts, also known as ground nuts, are a legume rather than a tree nut. Peanut butter is the popular spread made from these legumes.
Commercially produced peanut butter is made by roasting the peanuts, blanching them in heat or water to remove their skins and then grinding them to a paste. The butter may be flavoured with oil, seasoning, sweeteners and other ingredients to enhance taste and texture. Peanut butter is available in either smooth or crunchy varieties.
Nutritional Profile Of Peanut Butter
A tablespoon of peanut butter (16g) provides:
• 97kcal/402kj
• 3.6g protein
• 8.3g fat
• 2.0g saturates
• 2.1g carbohydrates
• 1.1g sugars
• 1.1g fibre
Many brands add ingredients such as oil, sugar or salt, and these will change the nutritional profile of the product – for example products marketed as 'reduced fat' may have added sugar to enhance the taste.
Is Peanut Butter Healthy Or Unhealthy?
Peanuts are nutrient rich and provide a number of minerals including magnesium, iron and zinc, as well as copper and vitamins including the B group and vitamin E. However, peanut butter is calorie dense and contributes both saturated and unsaturated fat, with one tablespoon contributing about 10% of an adult's recommended daily saturated fat intake.
Peanuts are a good source of plant protein and this, along with their calorie and fat content, means peanut butter may help control appetite and keep you fuller for longer. All of this suggests a moderate amount of peanut butter – about two tablespoons a day - may be enjoyed as part of a varied, balanced diet.
When buying peanut butter check labels for added sugar, salt, oil and preservatives. The best choice would be peanut butter made with as close to 100% peanuts as possible.
Is Peanut Butter Safe For Everyone?
Peanuts are a common allergen and as such should be avoided by those with an allergy to them. If this is relevant to you, check product labels carefully.
If an allergic reaction to peanuts is suspected, make an appointment with your GP or NHS allergy clinic to confirm diagnosis.
Important Notice: This article was originally published at www.bbcgoodfood.com by Nicola Shubrook – Registered nutritionist where all credits are due. This article was reviewed by Kerry Torrens.
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