Peanut butter is a staple in many pantries around the world, prized for its flavor and versatility.
However, beyond being a simple accompaniment to toast, its nutritional profile has sparked debate about its health benefits and risks. While it’s an excellent source of energy, protein, and healthy fats, its consumption requires attention to key factors such as allergies and the type of product.
With nearly 23 grams of protein per 100 grams, peanut butter is one of the densest sources of plant protein available.
This high protein content makes it a popular choice for those looking to increase their protein intake, especially on low-carb diets.
It also contains monounsaturated fats, such as oleic acid, which has been associated with cardiovascular benefits and improved insulin sensitivity. It’s also rich in essential vitamins and minerals, such as vitamin E, magnesium, and niacin, which are vital for proper body function.
Allergies and additives: the hidden risks of peanuts
Despite its benefits, peanut butter poses a significant risk: allergies. Peanut allergies are one of the most common and can trigger an anaphylactic reaction, which is potentially life-threatening. Symptoms range from swelling and difficulty breathing to a sudden drop in blood pressure. For this reason, people with allergies should avoid consuming peanuts and peanut derivatives and, if at risk, always carry an epinephrine auto-injector.
Another crucial aspect to consider is the difference between natural and processed versions. Commercial peanut butter often contains additives such as sugars, hydrogenated oils, and salt, which diminish its nutritional value. These ingredients can add unhealthy trans fats and empty calories. To maximize the benefits, it’s recommended to opt for natural peanut butter, made only from ground peanuts, which retains all the nutritional properties without compromising health.
One of the most recurring debates about peanuts is their relationship to inflammation. Some are concerned about their linoleic acid content, a type of omega-6 fatty acid. However, recent research has debunked the idea that the linoleic acid in peanut butter causes inflammation in humans. In fact, moderate consumption of this food appears to be safe.
It’s also important to consider its amino acid profile. Although peanut butter is rich in protein, it doesn’t contain the complete profile of essential amino acids, as it lacks methionine. However, for those who eat a varied diet, this deficiency is negligible. Interestingly, some preliminary studies suggest that a low methionine intake may be linked to longevity, an area still under investigation.
Finally, its high calorie content (around 597 calories per 100 grams) means moderation is key. Excessive consumption could contribute to weight gain, but in controlled portions, peanut butter can be part of a balanced diet and even weight-loss plans, thanks to its ability to generate satiety. Furthermore, regular consumption has been associated with a lower risk of developing type 2 diabetes, in part due to its low impact on glucose levels and the presence of antioxidants such as resveratrol, which also benefits cardiovascular health.
