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GO OR NO FOR PEANUT BUTTER?

The joy of peanut butter (PB) for some is sometimes a torture for others. I am a big fan of PB and I will easily take a spoon and dive into a jar, while my mother can’t stand the smell and will usually chase me away. PB has a strong smell and the taste will mostly be dominant in any foods containing PB. PB was created in the 1890s by the St. Louis physician as the soft protein substitute for people with poor teeth. (Arya, et al., 2016)Because it is easy to eat, young children can also benfit from it especially those who are malnourised. Other than that there are quite a lot of benefits with the intake of peanut butter. 

Health benefits

 

A lot of studies have shown that people who have a higher intake of peanuts and peanut butter has lower risks for high blood pressure, gallblader disease, diabetes and high cholestero, due to the high content of unsaturated fats, anti oxidants and other vitamins.. (Harvard, 2019; Jiang, et al., 2002; Arya, et al., 2016)

 

A Cupboard must

 

The best thing for me about PB is that it makes me feel full fast and it is an easy snack. Instead of a chocolate, I will take a tspoon PB and it always satisfies. PB is a must for your cupboard because it can be used in varies healthy ways, for example, with oats, on a fruit, mixed in plain yogurt, in a shake/smoothie, in baking and on whole wheat bread or crackers. The most popular meal with peanut butter is a jelly/jam and PB sandwich. Unfortenutely jam is high in sugar and for optimal health benefits of PB you must consume it with healthy foods as mentioned above. Tough PB also has the ability to lower the Glycemic Index (GI) of food to prevent your blood suagr from spiking (Lilly, et al., 2018) you must stick to an overall healthy diet.

 

Recommendation

 

It is important to check the labels of PB because the added sugar and sodium in commersial PB can be unhealthy. Sugar should be less than 5g per 100g and sodium less than 120mg per 100g. Daily intake should not exceed 2 table spoons. Too much PB can increase the risk for weight gain due to the high fat content.

 

 

Go and enjoy your peanut butter in moderation but remember to brush your teeth or take a mint afterwards for the sake of others.

 

References

Arya, S. S., Salve, A. R. & Chauhan, S., 2016. Peanuts as functional food: a review. J Food Sci Technol, 53(1), pp. 31-41.

Harvard, 2019. Ask the doctor: Why is peanut butter "healthy" if it has saturated fat? [Onderhoud] (30 July 2019).

Jiang, R. et al., 2002. Nut and peanutbutter consumption and the risk of type 2 diabetes woman. JAMA, 288(20), pp. 2554-2560.

Lilly, L. N. et al., 2018. The Effect of Added Peanut Butter on the Glycemic Response to a High–Glycemic Index Meal: A Pilot Study. Journal of the American College of Nutrition, 38(4), pp. 351-357.