Peanut butter is everyday in my life. I do not eat it though. I just see it constantly in my social networks threads. Many worship it.
Indeed, peanuts are rich in vitamins, minerals and fiber. Peanuts are as high in antioxidants as strawberries and blackberries. (They are far from kale and blueberries). They contain p-coumaric acid – anticancer agent (although we do not know yet how much of it we need). They help to control blood sugar levels due to niacin, which is critical to releasing energy from carbs.
However think twice before grabbing it from supermarket shelve. If your primary goal is body composition, rather than anything else, it is too high in calories for you – 580 kcal per 100 grams. It is more about fat than protein – 46 grams and 30 grams respectively per 100 grams. Most of this fat is Omega 6 fatty acids (And one should watch optimal Omega 6 : Omega 3 ratio). And actually it is not as nutritious if measured in nutrients per calorie. Spinach, broccoli and kale for example are far far more superior. Peanuts are also high in lectins which can damage the lining of the intestines and promote leaky gut. In addition it is high in phytic acid, which binds to minerals and prevents your body from absorbing them.
Peanut butter has too many benefits and tastes too good, to forget about it. And if consumed in moderation all these shortcomings of PB are insignificant. And after all, everything is good in moderation. However I cannot ignore its ridiculously low satiety index. It means that to feel full and stay not hungry for a while, you have to eat a lot of peanut butter at a time, much more than recommended 1 not-very-heaped tablespoon. So thank you, I’d better get those nutrients elsewhere. Peanut butter is not worth its calories.
Fat loss expert, elite group fitness instructor and personal trainer based in Sheffield.