Does the thought of peanuts or peanut butter conjure visions of fat on your hips? If so, you aren’t alone! Peanuts and their creamy counterpart peanut butter often get a bad rap for being high in calories and fat in a world of dieters looking to shed pounds. But don’t let a quick glance at the food label send you running from this renowned superfood. Whether it’s chunky, creamy, natural or organic, peanut butter is being hailed as delicious and nutritious…of course, assuming you can control your portion size.

Here is the low down on what you find in a serving of peanuts or peanut butter (a serving of peanut butter is 2 Tablespoons and a serving of peanuts about 28 individual nuts):

Fat. While peanuts contain about 14 grams of fat per serving (73% of the calories are from fat - hence the reputation of a high fat food!), 63% of total calories are from unsaturated fat (aka “good fat”). Peanuts are especially high in monounsaturated fats. These “good fats” that have been found to improve cholesterol by raising the beneficial HDL cholesterol.

Protein. Peanuts and peanut butter are an excellent source of non-animal protein. Both contain 7-8 grams of protein per serving.

Vitamins/minerals. The vitamins and minerals found in peanut butter include vitamin E, potassium, iron, calcium, copper, niacin, magnesium, and folate.

Calories. Most people find this word terrifying, but the truth is calories are the fuel that the body needs to function properly. It’s calories that are to thank for surviving through every day stressors, multitasking, and lengthy workouts. Without enough calories, the important organs such as the heart, brain, kidney and lungs would starve and ultimately fail. And if you feel that the 160-200 calories in one whole serving  is too much, try just half a serving (1 Tablespoon of peanut butter or 14 peanuts!)

·  Reduced risk of heart disease- high HDL cholesterol and low LDL (bad) cholesterol helps promote heart health. Plus, several of the vitamins/minerals in peanut are associated with heart disease prevention.

· Reduced insulin resistance- the fat and protein in peanut butter help prevent blood sugar levels from rapidly spiking and dropping. Steady blood sugars have been found to reduce risk of Type 2 Diabetes.

·  It is a good source of protein, especially for vegetarians. Protein promotes muscle building and repair which helps put your sweat-session at the gym into good use!

· Weight maintenance- the high fat content helps you feel fuller for longer which can curb post-meal cravings that often lead to over eating. Peanut butter is an excellent food for carb cravers. This is because peanuts and peanut butter (or any nut or nut butter for that matter), can help to keep blood sugar stable for a longer time period. I often recommend peanut butter on an apple or a few whole grain crackers for an afternoon snack.

·  Healthy hair, skin and nails- the monounsaturated fat in peanut butter helps keep these parts sleek and sexy.

Tips to help you select a healthy peanut butter brand

Not all brands of peanut butters are the same. Some jars contain added sugar, salt and/or hydrogenated fats.  Be sure to read food labels!

· Avoid hydrogenated oils- this is the process that produces trans fats. Look for zero grams trans fat.

· Avoid too much added sugar– the best peanut butter products to choose are those that are free added sugars, but the next best choice is one with no more than 4 grams of sugar per serving.

· Don’t be fooled by “all natural”- always read food labels to see what is being added. Even if what’s being added is “natural”, you might not want it in your peanut butter.

·  Sodium content- salt is often an ingredient in peanut butter to give it its signature flavor. Avoid too much of a good thing by steering clear of brands with more than 200 mg per serving.

· Reduced fat-  this is a great option for those that seek a lower total fat content from their peanut butter. Be warned- what usually replaces the lost fat content is extra carbohydrates (sugar) so read labels carefully.

 Here are some of the brands that I often recommend:

Arrowhead Mills 100% Creamy Valencia Peanut Butter contains no added oil, sugar or salt.

Maranatha Organic Creamy Roasted Peanut Butter contains no added oil, sugar or salt.

Trader Joe’s Peanut Butter (Crunchy and Unsalted) contains no added oil, sugar or salt (in the Unsalted Peanut Butter).

Laura Scudder’s All Natural Smooth Old Fashioned Peanut Butter contains no added oil or sugar.

Skippy Natural (Creamy or Chunky) contains some added sugar, palm oil and salt, but total sugar content is less than 4 grams, sodium under 150, and still has 63% of calorie from unsaturated fats.

Smuckers (Creamy, Chunky, Organic) contains no added sugar or fat. The sodium content is under 150 mg. The Smuckers No Added Salt peanut butter contains 0 mg of sodium and no added fat or sugar.

And last but not least, if you can’t control your intake of nuts or nut butters, you may want to avoid them!

This article was written by Gail Wikler, Dietetic Intern at New York Presbyterian Hospital

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