We associate Peanut Butter with better overall diet quality and nutrient intakes. Peanuts also contain vitamin E, protein,folic acid, and antioxidants as well as mono-saturated and poly saturated fats (“heart healthy”). It reduces the risk of type 2 diabetes in women.
But what is really lurking beneath the surface of that nutty paste that sticks to the roof of the mouth? The danger in peanut butter lies in its high calorie content and fats that may cause heart diseases and the fact that it is so darn hard to eat just one serving.
Peanut butter is an energy dense food. About two tablespoons packs around 190 calories, 135 of which come from both high-calories unsaturated fats. The unsaturated fats are essential to a healthy diet and help to prevent cardiovascular diseases, while the saturated fats may increase the risk of heart diseases.
The process of turning peanut into butter crosses it into danger food category. During the process, the nuts are roasted, cooled, shelled, and ground. To make the peanut butter smoother and lengthen its shelf life, salt, hydrogenated vegetable oil, dextrose, corn syrup and honey are added which cause the trouble. And these added ingredients mean the addition of trans fats. Trans fats raise LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol levels, increasing the risk of heart diseases.
Peanuts even in their purest form are inherently one of the most mucous forming foods out there. A build up of mucous can lead to congestion, poor digestion, light-headedness, asthma, and headaches.
4 out of every 100 children have a peanut allergy. A peanut allergy is distinct from a nut allergy because peanuts are not actually nuts but legumes.
Stick to only one serving of peanut butter at a time i.e.2 tablespoons.
Almond butter seems similar to peanut butter in the simplest form when no salt is added and it is non-crunchy. In this state both have the same amount of calories, protein, and carbs. Almond butter has a similar texture to peanut butter with its own nuanced flavor that is earthy and dense.
But almond butter beats peanut butter in terms of fiber, iron, and especially Vitamin E. According to one study, almonds(roasted, raw, or in butter form) can also play a role in lowering cholesterol as almond butter has 50% more mono unsaturated fat (a good kind) and 25% less saturated fat (the bad kind).
Or you can try soy nut butter, which has fewer calories than peanut or almond butter and supplies soy protein, and contains less fat than other butters.