Peanut Butter Good Or Bad For Cholesterol
August 13, 2015 by Cholesterol Guardian
Children love peanut butter, and some adults consider it as the source of nutrients. For a long time, nuts have been known to contain various substances which are beneficial for our entire health. When it is processed into spreadable peanut butter, it even gains more popularity. In America, children make peanut butter and jelly a widely popular treat and most of the children eat a great number of peanut butter sandwiches in their entire childhood. Being practical has made peanut butter a favorite treat. It is a great pleasure to be able to lick peanut butter directly from the spoon. It can also be spread onto various snacks and dishes, which saves cooking time.
Eating To Beat Cholesterol
Cholesterol is a fatty substance that is carried around the body in the blood. Contrary to popular belief, the body produces most cholesterol naturally, and it is found in some foods. When your doctor first mentions that your cholesterol levels are too high, many people are in shock. However, between 2011-2012 over one third of Australians aged eighteen and over had high cholesterol, which means you are most definitely not alone. High blood cholesterol is a risk factor for developing heart disease which kills one Australian every 12 minutes. For this reason some doctors may suggest starting a medication, while others may trial a three to six-month lifestyle intervention including changes to diet. We now know that it is possible to lower your blood cholesterol levels by making changes to your diet which may mean you can avoid, or at the very least reduce your reliance on medication. But before you start saying goodbye to milk, cheese and eggs, have a read of our five top tips to lower your cholesterol through diet.
Here are our top tips for lowering your cholesterol
1. Go easy on the grog
2. Eat more fats
3. Eat less saturated fat
4. Go easy on the sugar
5. Make fibre your friend
6. Add plant sterols
- 2 x cholesterol lowering weetbix
- 1 tablespoon of cholesterol lowering margarine such as Flora Pro-activ or Logicol
- 500-750mL of heart active milk
7. Get moving
About the author
Nicole Saliba Accredited Practising Dietitian, Accredited Sports Dietitian
What Is The Difference Between Nuts And Peanut Butter
Raw nuts have been known as a good source of vitamins and minerals. Although may cause allergies in some people, nuts are rich in oil which can be easily transformed into energy supply. Raw mix nuts contain fiber, vitamin E, vitamin B, folate acid, amino acid, mono unsaturated, and saturated fats. This is one of the suggested food for pregnant women, as it contains various beneficial substances for babys growth. Most nuts also contain antioxidants which is useful in combating aging process.
When raw nuts are processed into peanut butter, some processes are involved. These nuts are roasted, grounded, and chilled into the paste form. When the processes only involve different treatments without any added substances, peanut butter can be as nutritious as the raw nuts. However, some manufacturers choose to add some sugar and other sweetener into the mixture for peanut butter. This is when peanut butter is not as good as the raw nuts in term of nutrition.
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Is Peanut Butter Bad If You Have High Cholesterol
Having high cholesterol means that you need to watch what you eat. If you have this condition, your doctor has probably made this very clear. It’s also likely that she was less clear about exactly what you’re allowed to take in on a daily basis. Peanut butter — a food that is oily, yet made from ostensibly heart-healthy plants — is one food that can be particularly confusing from a cholesterol standpoint.
Peanut Butter And Cholesterol
Many high-fat foods are also high in cholesterol think bacon and full-fat cheese. But being high in fat doesnt necessarily mean cholesterol will follow. As a matter of fact, we get cholesterol only from animal products. So, fatty plant foods such as nuts and avocados have virtually no cholesterol at all!
According to the American Heart Association, nuts are high in protein, fiber, vitamins, minerals, and antioxidants. Some of them, like walnuts, are also a good source of omega-3 fats, which are great for your heart. So nut butters, including peanut butter, contain lots of nutrients and no cholesterol, making for a pretty heart-healthy snack.
Another bonus: The Journal of the American Medical Association reported in a 2002 study that women who consumed peanut butter more than five times per week had significantly reduced risks of type 2 diabetes compared to women who rarely ate peanut butter.
Now lets compare: When it comes to grinding these nuts up and spreading them on your sandwich, whats the best bet?
The three most popular nut butters are peanut butter, almond butter, and cashew butter. Weve compared them side-by-side to find out which packs the most nutritional punch. And it turns out, the race is pretty close.
We compared 1 tablespoon of each unsalted natural nut butter.
With similar calorie counts, nutrient breakdowns, and low saturated fat levels, any one of these nut butters would be a healthful choice, in moderation.
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Misconception: Diet And Physical Activity Dictate Your Cholesterol Level
Diet and physical activity do affect overall blood cholesterol levels, but so do other factors.
Being overweight or obese tends to increase bad cholesterol and lower good cholesterol . Getting older also causes LDL cholesterol to rise. For some, heredity may play a role.
So, a heart-healthy diet and regular physical activity are important to everyone for maintaining cardiovascular health.
Understand the sources of cholesterol.
What Type Of Peanut Butter Is Healthy
Make sure youâre getting the right kind of nut butter, so itâs really helping your health! Choose a nut butter that has only one ingredient: peanuts. If your nut butter of choice includes salt or even oil, check that those quantities are limited.
Low-fat or light nut butters might seem like a good option given their high calorie count. Unfortunately, these products generally have modified ingredients or added sugar. Stick to the simple stuff for a mid-day treat that you can feel good about!
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Ugly Side Effects Of Eating Too Much Peanut Butter According To Science
Peanut butter is one of those pantry staples in nearly every American household. It’s buttery, nutty taste makes it addicting for sandwiches, smoothies, and plenty of snacks. It helps that, generally speaking, it’s a healthy addition to our diets. However, too much of it can put extra stress on our bodies and digestive system, resulting in some pretty ugly side effects. Here, we spoke with nutrition experts to understand the recommended serving size of peanut butter, as well as dangerous risks if you are eating too much peanut butter at once.
A Sticky Situation Why Its Dangerous
Peanut butter is considered an energy-dense food, meaning a small amount provides a high number of calories. One recommended serving packs around 190 calories, 135 of which come from both saturated and unsaturated fats. But beware of the distinction: unsaturated fats are essential to a healthy diet and can help prevent cardiovascular disease, while saturated fats may increase the risk of heart disease Dietary fats and cardiovascular health. Carrillo, Fernandez L., Dalmau, Serra J., Martinez, Alvarez JR, et al. Centro de Salud La Victoria de Acentejo, Santa Cruz de Tenerife, Sociedad Espanola de Medicina Familiar y Comunitaria, Spain. Anales de Pediatria. 2011 Mar 74:192.e1-16. Epub 2011 Feb 23. Dietary fat consumption and health. Lichtenstein, A.H., Kennedy, E., Barrier, P, et al. Tufts University, Boston, MA 02111-1525, USA. Nutr Rev. 1998 May 56:S3-19 discussion S19-28. .
By themselves, peanuts are pretty innocent its the process of turning them into butter that crosses into dangerfood territory. To make peanut butter, the nuts are roasted, cooled, shelled, and ground. When other ingredients like salt, hydrogenated vegetable oil, dextrose, corn syrup and honey are added, the trouble starts. They may make the peanut butter smoother and lengthen its shelf lifebut at what cost?
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Nut Butters And Cholesterol
There is no dietary cholesterol in peanut butter, almond butter, cashew butter, or pistachio butter. All four nut butters are rich in unsaturated fats and lower in saturated fats.
Almond butter has the highest amount of total fat, but the lowest amount of saturated fat. It also has the highest amount of unsaturated fat. This is a good illustration of why it is important to look at the composition of the fats in food, not just the total fat value.
Always read the labels. Many nut butter products contain added sugar, sodium, and other undesirable ingredients like trans, hydrogenated, or partially hydrogenated fats, which should be avoided altogether.
|Fat Comparisons Between Nut Butters|
|Type of fat in grams|
Peanuts Contain Nutrients To Lower Blood Pressure
High blood pressure is a major risk factor for heart disease. Essential nutrients can lower this risk. With 19 vitamins and minerals, peanuts contain an abundance of essential nutrients. Peanuts are an excellent source of manganese, niacin and copper. Peanuts contain numerous phytochemicals, such as resveratrol and phytosterols.Peanuts contain magnesium and potassiumtwo minerals that help control your blood pressure. The fiber and protein in peanuts are helpful, as well. A study shows that eating peanuts regularly helps decrease blood pressure, even among individuals with high blood pressure: participants with elevated blood pressure at baseline had significant decreases in diastolic blood pressure after peanut consumption.
To maximize the blood-pressure benefits, choose unsalted peanuts. Peanuts naturally have almost no sodium, and when salt is added to them, it stays on the surface so less is needed. Most salted varieties of peanuts have less than 140mg of sodium per serving, which is considered heart-healthy by the American Heart Association®. 1-ounce of roasted salted peanuts typically contains 91mg of sodium, which is less than half of the amount in 1-ounce of cheese puffs or salted pretzels.
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Quick Tips For Getting Started
1. Keep a food diary. Write down what you eat for a few days to get to know what your diet really looks like and where you can make changes.
2. Start small. Start with some simple swaps rather than trying to change everything all at once.
3. Try a diet plan. If you’re looking for a more detailed plan, try the Ultimate Cholesterol Lowering Plan.
Symptoms And Risks Of High Cholesterol
High cholesterol may not always produce noticeable symptoms. Therefore, some people may need a blood test to check their serum cholesterol levels. It is essential to monitor cholesterol in the blood as high levels can lead to a condition called atherosclerosis.
Atherosclerosis can cause the following problems:
- hardened arteries
While many people use medication following a high cholesterol diagnosis, the following lifestyle changes can also help:
- eating lots of healthy, heart-boosting foods, such as fibrous whole grains, healthy fats, and foods high in omega-3 fatty acids
- limiting intake of partially hydrogenated oils, fried foods, and foods containing trans fats
- eating plenty of fruit and vegetables
- replacing fatty meats with lean meats, such as turkey, chicken, and fish
- including fibrous and protein-rich plant sources, including lentils and beans, in the diet
- exercising for at least 30 minutes every day
- limiting alcohol intake
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Eating For Lower Cholesterol
Healthy eating can make a huge difference to your cholesterol levels and your heart health, whether your cholesterol has crept up over the years or you have a genetic condition. It will improve your health in other ways too, helping to lower your blood pressure, prevent diabetes and maintain a healthy weight.
Unsaturated Fat In Peanut Butter
Whereas peanut butter comprises saturated fats, it additionally comprises excessive ranges of unsaturated fat. These help lower LDL, making many nuts and nut merchandise, together with peanut butter, a heart-healthy meals.
Unsaturated fats is available in totally different types.
Research have proven that monounsaturated fats cut back LDL and have a protecting impact on the guts. Peanut butter is an efficient supply of any such fats.
Different sources embody:
- Nuts resembling almonds, cashews, pecans, and peanuts
- Olive oil and olives
- Peanut oil
Monounsaturated fat and polyunsaturated fat assist decrease LDL and have heart-protecting properties.
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Is Peanut Butter Good For You
Sadly, peanut butter isnt very good for you at least in the amounts that were used to consuming. Peanut butter contains protein, good monounsaturated and polyunsaturated fats and contains the powerful antioxidant vitamin E, bone-building magnesium, potassium and vitamin B6.
The problem is that many of us are eating way too much. Whether its slathering it all over bread or eating it by the spoonful, peanut butter is definitely a snack food were overdoing.
Its that lack of moderation, those large amounts, that can have a negative impact on our health, according to cardiologist Dennis Bruemmer, MD, PhD. And we spoke with him in more detail about peanut butter and whether its something you can ever enjoy, guilt-free.
Potential Health Benefits Of Peanut Butter
Peanut butter is a concentrated source of nutrition that may offer potential health benefits. One study showed that eating peanuts every day can decrease the overall risk of death by up to 21% and reduces the occurrence of heart disease by 38%.
However, peanuts are high in calories and, while they contain good fats, too much can be a bad thing. Moderate your intake to avoid unwanted weight gain or health problems caused by excessive fat intake.
As long as you exercise portion control, research suggests peanut butter offers the following health benefits:
Improved Heart Health
One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid is shown to help maintain good cholesterol, blood sugar, and blood pressure. Managing these levels in your body can lower the risk of heart disease.
Peanut butter also contains omega-6. This fatty acid lowers bad cholesterol and increases protective cholesterol. In addition, peanuts are a natural source of arginine, an amino acid that may prevent heart and vascular disease by promoting good blood vessel function.
Reduced Risk of Diabetes
Oleic acid also been shown to reduce the bodys insulin resistance, a condition that raises your blood sugar and leads to diabetes. Research shows that peanut butters omega-6 content may have this same effect as well.
Aid in Weight Management
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Eating Peanut Butter Daily Can Decrease Chronic Inflammation
According to Healthline, “superfoods” don’t really exist, as the term was made up by marketing executives in order to sell products and have an influence on food trends. That being said, the publication noted that there are still foods that are worthy of the title and peanuts are definitely among them. That’s thanks to their antioxidant and anti-inflammatory properties.
If you want to make sure that you’re getting enough superfoods in your diet, eating peanut butter every day is a great idea. Doing so can also protect you from all kinds of maladies, according to registered dietitian Trista Best. “Antioxidants work to reduce free radical damage in the body, which leads to inflammation and eventually chronic diseases,” she shared with The List. “Eating peanut butter daily is a great way to get in disease fighting compounds.” For maximum benefits, you can combine peanut butter with other superfoods, such as berries and yogurt, as long as you can find a flavor profile that works for your palate.
Side Effects Of Peanut Butter
Although peanut butter is rich in nutrients, it contains a high amount of calories and fats. Most of them are healthy fats, but some of them are unhealthy too.
Also, some peanut butter contains additives such as vegetable oils and sugar that can lead to various side effects if consumed excessively. Lets have a look at them.
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Peanut Butter And Ldl Cholesterol
There are two sorts of ldl cholesterol:
- Blood ldl cholesterol: The ldl cholesterol within the blood generated by the physique
- Dietary ldl cholesterol: The ldl cholesterol you get from meals
The physique makes many of the ldl cholesterol it wants, however some ldl cholesterol comes from meals.
Within the correct quantities, ldl cholesterol performs an important function in a well-functioning physique. However when ranges of sure sorts of ldl cholesterol change into too excessive, the chance for heart problems and issues resembling coronary heart assault and stroke enhance.
Its a typical false impression that dietary ldl cholesterol is the reason for excessive levels of cholesterol. Whereas it may possibly contribute, the kinds and quantities of fat you eat have a a lot increased impact on blood ldl cholesterol than the ldl cholesterol you devour.
Peanut butter comprises no ldl cholesterol.
However meals that dont have any ldl cholesterol can nonetheless have an effect on blood levels of cholesterol.
Meals which can be excessive in saturated or trans fat can increase LDL levels of cholesterol. That is the kind of ldl cholesterol that may trigger fatty deposits referred to as plaque to build up within the blood vessels, which may result in coronary heart illness.
Peanut butter comprises each saturated and unsaturated fats. So is peanut butter good for you? In the precise quantities, sure.