Is Peanut Butter Healthy?

Is Peanut Butter Healthy?

Peanut butter is a household staple in the typical American diet. It is most commonly used on bread, fruit, vegetables, and crackers as a convenient and “healthy” spread. However, is peanut butter actually healthy? The short answer is yes, with shades of grey.

Important Things to Consider

1. NEVER buy peanut butter with fully or partially hydrogenated oils. This “ingredient” is in about 90% of commonly consumed peanut butters and is an immediate red flag that should be avoided.

2. There should never be more than 2 ingredients in your product. Peanuts and salt (preferably no salt added is the best option). Look for products with one ingredient, peanuts.  If no products have just one ingredient than opt for the product with 2 ingredients, peanuts and salt.

3. Always buy natural peanut butter with the oil on top. Yes, it is a little bit inconvenient to stir, but this is peanut butter in its natural/unprocessed state.

4. Dont be duped by marketing slogans such as “reduced fat” or “smart balance”. The only thing you should be looking at is the ingredient list.

5. Numerous studies have shown that people who regularly include nuts or peanut butter in their diets are less likely to develop heart disease or type 2 diabetes than those who rarely eat nuts.

6. Peanut butter is full of vitamins, minerals, and potassium and a great source of protein and calories. With that being said, if you are watching your total calorie intake keep in mind 1 serving of peanut butter (2 tbsp) has ~200 calories.

7. According to research from Brigham and Women’s Hospital, people who eat a diet high in foods like olive oil, avocados, and peanut butter are more likely to lose weight and keep it off than people following a more regimented, lower-fat diet.

Which Products To Avoid

Any peanut butter with more than 2 ingredients such as hydrogenated oils.

What To Choose

Natural Peanut Butters With Oil On Top And Contains Less Than 2 Ingredients

Notice the ingredients.  Peanuts… That’s it!

or

Natural, Raw, Almond Butter

  • The same principle applies to almond butter. Look for products where the ingredients listed are just almonds. Any unnecessary oils, sugars, or salts, should tell you to avoid that particular product which has gone through more processing with artificial additives to increase taste and shelf life.

Conclusion

Yes peanut butter is healthy. I use natural peanut and almond butter on broccoli, celery, half an apple, or half a banana.  Peanut butter paired with a fruit or vegetable can make for a great snack or side dish. Where people start to run into trouble is when they start mixing peanut butter with sugary jams and processed bread. 99% of Jam is fake/artificial sugar and when you couple that with 25-45 grams of processed carbohydrates from bread the once “healthy” peanut butter it can be transformed into a sugar and carb loaded nightmare. But to answer the question of the article,YES, 1 serving of natural peanut butter or almond butter is healthy as long as you are mixing it with the right foods.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin

A Great Snack That Helps Keep Fat Off

A Great Snack That Helps Keep Fat Off

Kale Chips

Kale chips are a healthy alternative to typical potato chips. They provide the same great taste and similar to all chips and snacks, most people find it very difficult to have just one. The great thing about kale chips is you can have more than a handful without stuffing yourself with empty calories from processed white flour or potatoes, unhealthy oils,  and salt.

Benefits Of Kale

  •  Kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, delicious flavor, and  is one of the healthiest vegetables on the planet.
  • One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
  • Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K
  • Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
  • Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Comparison Of Kale Chips With Other Popular Chips

Kale (1 ounce, 28 grams) 

  • Calories-15
  • Fat-0 grams
  • Fiber-2 grams
  • Sodium-12 grams
  • Carbs-3 grams
  • Protein-1 gram
  • Sugars-1 gram

Lays classic original (1 ounce, 28 grams)

  • Calories-150
  • Fat-10 grams
  • Fiber -1 gram
  • Sodium-180 grams
  • Carbs-15 grams
  • Protein-2 grams
  • Sugars-0 grams

Tostitos original tortilla chips (1 ounce, 28 grams)

  • Calories-140
  • Fat-7 grams
  • Fiber -1 gram
  • Sodium-120 grams
  • Carbs-18 grams
  • Protein-2 grams
  • Sugars-0 grams

How To Make them

1. Preheat the oven to 300 degrees and put 1-2 tbsp of extra virgin olive oil on baking sheet

2. Wash 1 head of kale and let it dry completely before putting it on the baking sheet.

3. Strip the kale from the stems into about 1-2 inch square pieces and rub in the oil from baking sheet. (Keep in mind kale will shrink when cooked.)

4. Lightly season with pepper and garlic powder

5. Cook for 20-25 minutes (Optional: Flip the kale halfway through)

6. Serve as you would chips, with or without the stems.

Conclusion

The nutritional comparison between kale chips and standard snack chips is a little bit ridiculous when you look at the calorie and carb difference alone.  Obviously when you take into account the processed ingredients involved in making generic chips the gap continues to widen. Yes, extra virgin olive oil will add some calories but it will also provide you with healthy fats that are a great alternative to the “vegetable oil” and “sunflower oil” found in generic chips. Anytime you can substitute natural ingredients/whole foods for processed/packaged foods is always a smart choice and will help you on your journey to achieve optimal body composition.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin