Hey peeps, happy Wednesday.
Let’s talk peanut butter…
Good old peanut butter, this stuff has the key to my heart and never fails to put a smile on my face. I seriously can’t even think of one thing that peanut butter would taste bad on (okay maybe there are a few things). Peanut butter fits so well with so many different foods. A few of my faves would have to be peanut butter toast, peanut butter oatmeal, peanut butter and celery, peanut butter milkshakes, peanut butter cookies, peanut butter granola bars, and of course the infamous Reeses peanut butter candies. You probably get the idea, peanut butter rocks and literally tastes good with anything.
Contrary to my feelings, a lot of people view peanut butter as a bad food. That it is a “fat” thus it will make them “fat” if they consume it. This usually stems from the high calories that come along with this stick to your mouth, amazing, buttery spread. I however, am going to prove that wrong in this blog post.
Landing at about 200 calories for just two tablespoons, peanut butter definitely is on the higher end of the calorie spectrum. BUT peanut butter is a healthy fat, and your body needs that! Think about all those cookies you have eaten, they’re probably around the same amount of calories as peanut butter but they proooooobably aren’t considered healthy fats…. unless you have found some magical cookies that aren’t loaded with sugar and are somehow good for you (if you have please let me know).
Another complaint that many people have about peanut butter is the amount of saturated fat that it contains. While this is true, peanut butter also has a lot of healthy fats, which are great for you. The healthy fats that peanut butter has help to reduce heart disease, decrease blood pressure, and lower cholesterol!
AND according to the National Peanut Board (who even knew this was a thing?), “the truth is that saturated fat is not the root of all evil. In fact, it’s actually beneficial to the production of crucial hormones and vitamins such as testosterone and vitamin D”.
Peanut butter is also filled with selenium and vitamin B-3. Both of which play a major role in affecting your body positively. Selenium is an antioxidant, which basically means that it stops cell damage in your body. Vitamin B-3 is the backbone to where a lot of your energy comes from. Both are great benefits that peanut butter contains.
In the world of different kinds of peanut butter, there are SO many different types to choose from. The other day I was in the supermarket and saw cinnamon raisin peanut butter, sunflower seed peanut butter, and even dark chocolate peanut butter. There are so many different types of peanut butter on the shelves of your supermarket, in fact, it can probably get pretty overwhelming when you’re trying to purchase the healthiest one.
That’s where Eat This Not That comes along…Eat This Not That, is a major organization that shares the differences in the same food products made by different companies. This company has a huge book with a ton of different foods broken down by ingredients. It is actually pretty interesting when you take a deeper look at what ingredients are in some of your beloved eats. This organization also has a website, where they post articles similar to what is inside their book.
According to the EatThis website, the number one peanut butter on the shelves of your supermarket is Smucker’s Natural Creamy Peanut Butter. The reasoning as to why it is ranked the best? The peanuts it is made with contain 1% less salt than all other brands. This type of peanut butter is made with no hydrogenated oils. Here are the ingredients broken down→
2 Tbsp serving:
16 g fat (2.5 g saturated),
90 mg sodium,
6 g carbs,
2 g fiber,
1 g sugar,
8 g protein
Boom and there you have it, the number one mainstream peanut butter to buy. But wait, how rude would it be of me if I left you wondering what the worst peanut butter was? The worst mainstream peanut butter that you can possibly buy is Peanut Butter & Co- Smooth Operator Crunch Time. The reasoning why it’s the worst? This product contains palm fruit oil and dried cane syrup. Palm fruit oil helps with oil separation and dried cane syrup is basically just another word for sugar. Here is a breakdown of the ingredients →
2 Tbsp serving:
15 g fat (2.5 g saturated fat),
100 mg sodium,
8 g carbs,
2 g fiber,
3 g sugars,
7 g protein
This product contains more carbs, more sugars, and less protein than the Smucker’s natural peanut butter that took the crown as #1.
I guess to wrap this blog post up, don’t knock peanut butter just because it is high in calories. The stuff is actually really good for you if eaten in correct moderation! The combination of fiber and protein that peanut butter has helps to keep you full for longer and research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions.
What is your favorite peanut butter snack?