Is peanut butter good for you?
I often get asked whether peanut butter is healthy or not, or does peanut butter make you fat? You get that idea through commercials on TV, but is it so?
The answer is “yes and no“, as is often the case with food.
I’ll explain it from this article.
Peanuts are not nuts, but a family of the beans.
They contain protein, unsaturated fats, and vitamin E, potassium, magnesium, and zinc.
1. Is peanut healthy?
In that respect, peanuts are healthy.
But, that does not apply to most peanut butter.
The “regular” jars of peanut butter and the jars of light peanut butter contain about seven cubes of sugar. Often contain unhealthy fillers that disturb your metabolisms, such as sunflower oil and palm fat.
So if you take a tablespoon of peanut butter, you immediately get an unnecessary amount of sugar and unhealthy fats.
The sugar causes spikes in your blood sugar, and the fats disturb your metabolism.
2. How bad the peanut is?
It not only makes you fat, but it is also bad for your health.
Peanuts can contain a poisonous fungus: aflatoxin.
Something else is going on with peanuts.
They can contain a fungus: aflatoxin.
This fungus is highly toxic and can affect your liver.
However, for all these reasons, I no longer eat peanut butter myself, because there are better alternatives.
Is peanut butter good if you want to lose weight, or does peanut butter make you fat?
So if you want to lose weight, you better not eat regular or light peanut butter from the supermarket.
Thanks to the added sugars and added, unhealthy fats, you activate your fat storage.
And not only that, if you put the peanut butter on a sandwich, cracker or rice cake, you get a relatively high amount of unhealthy carbohydrates.
That does not help if you want to achieve a healthy weight.
Nowadays, you can buy pure 100% peanut butter in more and more places, without added sugars, preferably organic.
Then it only contains a third of the amount of sugar.
If you eat this 100% peanut butter with raw vegetables, for example, celery, you have a pretty healthy snack.
A better alternative to peanut butter
Instead of peanut butter, it is better to take a real nut paste.
1. Almond or Sesame
For example, almond paste or sesame paste, preferably organic.
These pastes have a higher nutritional value than peanut butter; they contain less sugar and no aflatoxin.
Take almond butter, for example.
Almonds are among the healthiest nuts (after walnuts), and they are rich in, among other things, magnesium, calcium, and vitamin E.
This nut paste fits very well in your menu, even if you want to lose weight.
“But nut butter contains a lot of fat, doesn’t it?”
I often get the question of whether nut butter does not contain too much fat.
We’ve all learned that fat makes you fat and can cause cardiovascular disease.
2. Vegetable fats
But it is now known that this is much more nuanced and mostly incorrect.
The vegetable fats from nuts are perfect for you.
You need these fats for the elasticity of your skin, the protection of your organs, and your brain function. These fats also help to burn fat.
So you will not get fat from nuts and nut butter if you include them in your diet in the right way.
The leading cause of overweight is not healthy fats from pure, natural products.
But the fast carbohydrates from sweets, bread, pasta and ready-to-eat food from packs and bags.
It uses thought that you get fat from all fats, including nuts and nut butter.
But it is now clear that it is not the healthy fats, but the fast carbohydrates from bread, for example, that is the leading cause of obesity.
Which nut butters are best to choose?
Preferably choose an organic nut butter, to which no extra ingredients have added.
If in doubt, look closely at the label. Do you see sugar, partially hydrogenated fat, palm fat, or sunflower oil or the like with the ingredients?
Then put the jar back on the shelves and look for a 100% nut paste. Optionally, a little olive oil may have added, which is fine.
Nowadays, you have more and more variants of 100% nut butter, organic.
You can find them at the health food store and also in more and more supermarkets.
This way, you get various nutrients. Each nut contains just a different composition of vitamins and minerals.
How much nut butter can I eat?
If you want to lose weight, you can eat a handful of unroasted, unsalted, organic nuts, and a tablespoon of natural nut butter every day.
At least if you are not allergic to it.
For example, eat a handful of walnuts with your breakfast and, in the afternoon, take a tablespoon of nut butter with a celery stalk as a snack.
Does peanut butter make you fat? Obviously answer is Yes if you misuse it.