You will also find out which is the healthiest type of peanut butter to enjoy and the recommended portion size. Peanuts are also a rich source of polyunsaturated omega fatty acids. (1), In fact, consuming natural peanut butter can be better for your cholesterol levels than following a low-fat diet. According to the United States Department of Agriculture (USDA), one serving size of smooth peanut butter (2 tablespoons) contains 190 calories. While research into GMOs is at this point in time still ongoing, there is evidence to show that genetic modification can lead to health issues like birth defects, infertility, and antibiotic resistance[*]. 10 Ways the Keto Diet May Help With Depression 7 Tips to Avoid Depression and Feel Better When to Speak to a Professional About Feeling Depressed The Takeaway: Keto and Depression According to the. However, some say that peanut butter is bad for you as it contains a lot of calories and fat. You should see either a non-GMO label or the GMO Project Verification sticker (with a butterfly). That serving contains about 190 calories, 145 of which come from fat. However, eating moderate amounts of peanut butter on a diet can have a positive effect on your weight. Some peanut butter brands contain added sugar, salt, oil or other additives to modify the flavor. Peanut butter purchasing tip: Avoid peanut butter that adds vegetable oils, and be wary of any “no-stir” peanut butter. Hydrogenated oils are bad for your health. One serving of peanut butter has 4,413 mg of omega-6 but only 24 mg of omega-3 in the form of alpha-linolenic acid. Very good article based on scientific facts. Save my name, email, and website in this browser for the next time I comment. Peanut butter has negligible amounts of omega-3 fatty acids (in the form of alpha-linolenic acid). For instance, you could: Have a sweet tooth? What’s more, in the United States, zero cases of aflatoxicosis (a disease caused by aflatoxins) have been reported in humans[*]. Sometimes trans fats are listed as hydrogenated vegetable oils on product labels. This no-yeast-no-knead recipe resurfaced via an Old Recipes forum on Reddit and has been steadily gaining traction ever since. There’s even a recipe going viral and, heartwarmingly, it’s from 1932. For this reason, it’s always best to steer on the side of caution and avoid GMO foods as much as possible. (9). One study found that women with type 2 diabetes could lower their chances of cardiovascular disease by consuming a tablespoon of peanut butter daily. The health concerns about peanut butter are generally related to unhealthy added ingredients in some varieties. Peanut butter nutrition information also shows that it contains 50 mg of magnesium (12% RDI), 115 mg of phosphorus (11% RDI), and 0.5 mg manganese (23% RDI). Having a spoon of the healthiest varieties of peanut butter can lower your risk of coronary heart disease. Fats keep you full and satiated longer, so you don’t snack on carbs between meals. Peanut butter was also good for helping to prevent diabetes. Try mixing nut butter with chia seeds and stevia-sweetened chocolate chips for a quick, filling, and energizing afternoon treat. In this article, you will learn about scientific research into the health benefits and concerns of peanut butter. (8). (6). This will help to balance the ratio of omega-3 and omega-6. Thank you. The protein in peanuts can also contribute to weight loss since protein is very satiating. I have worked with both organic and conventional farmers and believe in both systems, and our food safety (north America). The journal BMJ reported that increased consumption of peanut butter has a protective effect against diabetes. Aflatoxins occur worldwide in many food commodities and they are produced by a fungus called Aspergillus. Peanuts are a great source of protein, boasting about 4 grams per tablespoon, and peanuts have lots of healthy monounsaturated fat[*]. In this round-up, you’ll get the highlights of the most delicious high-fat, high-protein, How Does Ketosis Work? Many natural peanut butter brands will use raw peanuts. Saturated fat: 5.8g Plus, peanuts are great for controlling cholesterol levels too. Avoid high-sugar peanut butter — and “peanut spread” products, which have other added ingredients like jams or high-fructose corn syrup. Scroll down for our verdict on the best butters to buy or, if you’re not convinced about the quality of supermarket offerings, how about making your own?