Pass the Peanut Butter!

I like butter … not butter made from milk (though I use that occasionally) but peanut and almond butter. I could eat some morning, noon or night … and even in between.

Obviously, people with a nut allergy cannot enjoy nut butters and depending on the severity of their allergy, they have to take various precautions to protect themselves. Due to this, I’ve notice nut butters now seem to get a bad rap. It’s the pendulum swinging-thing that we all tend to do.

Nut butter are a good source of energy and provide nourishment for muscles, bones, hair and skin, along with playing a major role in all the cells of our bodies. I eat them regularly with my favorite (and the most affordable) being peanut and almond butter so I’ll focus on them.

As with all foods, try to eat peanut and almond butter that is as close to its natural state as you can. Look for natural, raw and/or unrefined peanut and almond butter, without additional ingredients added. Read the label.

Peanut and almond butter are not a low calorie food, but they can be enjoyed as part of healthy diet without causing weight gain. They are dense and digest slowly, so they can make you feel fuller longer and give you energy longer. The perfect pre-race or long run food for me is peanut or almond butter spread on a rice cake or whole grain bread, topped with a chopped banana and sprinkled with honey and cinnamon. (because I love cinnamon, plus it has many healthy benefits, but that’s another post)

Benefits of peanut and almond butter

Protein

Protein is a necessary part of everyone’s diet and for plant-based diets like mine, peanut/almond butter provide a tasty source of protein. Protein is an important component of every cell in your body. It’s a necessary building block for bones, muscles, cartilage, skin, and blood. Your body uses it to build and repair tissues, so it helps you recover from long runs or workouts. You also need protein to keep looking good, because your hair and nails are made up of mostly protein.

 

Fiber

Our body uses fiber to regulate both blood cholesterol and blood sugar levels. Eating protein when eating sugar can help keep your blood sugars from swinging too high and then too low. So if you are eating ice cream, add some peanut/almond butter … and you can (almost) call it healthy. Another benefit of fiber is that it can reduce the chance of developing colon cancer.

 

Vitamin E and other nutrients

Peanut/almond butter contain important micro-nutrients such as Vitamin E, Vitamin B3 and large amounts of beneficial minerals such as iron, magnesium, potassium, copper and calcium. Iron is essential for the correct functioning of your red blood cells, while calcium promotes healthy bones and shields against muscle spasms. Raw peanut/almond butter with crushed skin contains much higher amounts of minerals than refined “nut-only” butters.

 

Helps prevent gallstones, Alzheimer’s and heart disease.

In a test conducted during 20 years, on 80,000 female subjects by the Nurses’ Health Study (Hu, 1998)  “it was observed that women who eat least 1 ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones. Also niacin contained in peanuts, when eaten regularly, can provide protection against Alzheimer’s disease.”

And Richard Mattes, Ph.D., R.D., a professor of nutrition at Purdue University say, “Eating peanut butter or peanuts has been associated with lower total cholesterol, lower ldl or ‘bad’ cholesterol, and lower triglycerides, all of which are associated with lower cardiovascular disease risk.”

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This chart compares the creamy unsalted versions of peanut and almond butter, with the percentages based on a 2,000 calorie diet. Chart source

Serving size:     2 tbsp peanut butter .. 2 tbsp almond butter ……     .

Calories	190	190
Total Fat (g)	16	16
Saturated Fat (g)	2	1.5
Carbs (g)	7	6
Fiber (g)	3	4
Protein (g)	8	7
Calcium	1%	8%
Iron	3%	6%
Vitamin E	14%	40%
Folate	6%	6%

So go enjoy some healthy peanut or almond butter without guilt. This does not mean it’s wise to scarf down peanut butter cups … sorry, but that peanut butter is loaded with sugar and other oils. Instead for a sweet treat … have a piece of dark chocolate with a small dab of natural peanut or almond butter on it.

Enjoy a few tablespoons of natural peanut or almond butter daily!

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Do you like peanut and/or almond butter? What’s your favorite way to eat it?

What other foods get a bad rap, but are good for you?