Is Peanut Butter healthy?

Most people lovingly remember eating a lot of peanut butter and sweet jelly sandwiches during grade school years.
Many of my clients who are health conscious and read about nutritious food are asking if peanut butter is truly healthy or is bad. They also ask how often we can eat peanut butter. Is there any health consequence associated with eating peanut butter too often?
My answer is, yes and no. There are positive and negative health effects in regard to peanut butter nutrition facts.

At first it is important to clarify how peanuts are classified. We should remember, peanuts belong to a legume family. They are not a part of a tree nut, as majority of people think.

Generally, legumes such as beans, lentils, peanuts, tend to have less health properties than tree nuts. 

Here are few concerns with peanuts and peanut butter

1. Peanuts have a higher lectins content than most legumes. What lectins are? They are type of protein that can bind to cell membranes. Human body cannot digest lectins. Typically, lectins are abundant in raw legumes and grains, dairy products and some vegetables. They can be harsh to your intestines, particularly if you already suffer from IBS, leaky gut syndrome or other intestinal disorders. 

2. Peanuts, if stored in warm and humid silos, may also contain aflatoxins, produced by certain molds. Aflatoxin is very dangerous to human health and may cause liver damage or even cancer.

3. Peanuts have a poor ratio of omega-6 to omega-3 fats. Remember, omega-3 fats help reduce inflammation, whereas too many omega-6 fats cause inflammation. According to a 2002 study conducted by the Center for Genetics, Nutrition and Health, "Western diets are deficient in omega-3 fatty acids, and have excessive amounts of omega-6 fatty acids compared with the diet on which human beings evolved and their genetic patterns were established".

4. A poor quality of peanut butter often contains the additives of high fructose corn syrup and harmful hydrogenated oils, aka trans fats. Most people know they are two of the most harmful additives in our food supply.

Here is what I recommend to my clients

When you buy peanuts, make sure you buy a certified organic brand and, ideally, a peanut called Valencia peanuts or Jungle peanuts. These peanuts are typically not grown in the moisture of the ground. They are usually grown in bushes off the ground or higher up, and that eliminates the issue with growing mold. Eat quality of peanuts occasionally, not daily.

Instead of peanut butter, I buy almond butter. On the market you can also buy other nut or seed butters such as cashew butter, pecan butter, pumpkin seed butter, sunflower seed butter or tahini made from sesame seeds. If you desire, you can mix some of these butters together and eat this version!
I have noticed that many of my clients like apple slices dipped in almond butter as an afternoon snack. This is sooooo good!  And one more thing, this snack is full of vitamins, minerals, healthy fats and fiber, necessary to nourish our bodies.

Remember, I am here to help you!

Maria Pawlicka  M.Sc., BAA, CNP

Certified and Registered Nutritionist