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?
Some Peanut Butter Varieties Contain Trans Fats
One of the reasons why consuming some types of peanut butter is not a good idea is that they may contain trans fats.
Trans fats in your diet increase your risk of heart disease, stroke, and type 2 diabetes. Sometimes trans fats are listed as hydrogenated vegetable oils on product labels.
Scientists warn that trans fats are dangerous for your health even at low levels. Some manufacturers add hydrogenated vegetable oils containing trans-fatty acids to peanut butter. In some cases, this could be as much as 2% of the ingredients. Even though the trans fats werent detectable in the finished product, many people choose to avoid these kinds of potentially-unhealthy peanut butter.
Learn more about the dangers of trans fats and how these types of foods can increase your risk of inflammatory chronic disease.
Half An Unripe Banana + 1 Tbsp Peanut Butter
A banana with peanut butter was my go-to snack when I was a kid to the point, and I would sometimes have it twice a day. Finding out that I could eat this even on low FODMAP was the best feeling. As long as you only eat half a banana and up to 2 tablespoons of nut butter, you are good to go. Donât like peanut butter? Try this with almond butter or chocolate hazelnut butter, but be sure to check the label.
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Crazy Richards 100 Percent Peanuts Creamy Peanut Butter
Everything you need to know about this PB is in the name: all peanuts, no additives. Though youll usually find salt added to even the healthiest nut butters on the market, Crazy Richards is a sodium-free option that will help you cut back on that ingredient. A savory and simple spread like this pairs perfectly with fruit try slicing some bananas on whole-wheat toast. Youll find 180 calories per 2 tbsp serving.
Crazy Richards 100 Percent Peanuts Creamy Peanut Butter, $4.28, CrazyRichards.com
Peanut Butter Is A Diabetes
Natural peanut butter is a healthy food to eat if you suffer from diabetes and need to watch your carbs.
The journal BMJ reported that increased consumption of peanut butter has a protective effect against diabetes. The study found that over a 16-year period consuming up to 140 grams of nuts and peanuts a week helps lower the risk of diabetes by 27%. Peanut butter was also good for helping to prevent diabetes.
Other studies have found that women with diabetes can benefit from peanut butter. Having peanut butter at breakfast time regulated blood glucose response after eating and helped control appetite.
One study found that consuming 2 tablespoons of peanut butter controls blood glucose spikes and can help control glucose levels.
Learn about more foods that help manage diabetes and wont cause spikes in your blood glucose.
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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.
Surprising Side Effects Of Not Eating Peanut Butter Says Science
Whether youre spreading it on toast or adding a spoonful to your favorite smoothie, eating peanut butter is part of many peoples daily routine. However, with a high-calorie count and, in many cases, large helpings of sodium, sugar, and saturated fat, it may be tempting to cut this spreadable staple from your diet entirely.
Before you bid the peanut butter aisle adieu one last time, read on to discover the eye-opening side effects of giving up peanut butter, according to science. And for some foods you definitely should snag on your next shopping trip, check out the 6 Best Groceries To Buy At Walmart Right Now.
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If You Eat Peanut Butter Every Day Your Cholesterol Levels May Improve
According to the American Heart Association, approximately 94.6 million American adults have total cholesterol levels of 200 mg/dl or higher. Additionally, of those folks, 28.5 million have total cholesterol levels higher than 240 mg/dl. If you’re looking to get your cholesterol levels down into healthy territory, you may want to consider eating a serving of peanut butter every day. “Peanut butter contains healthy fats, particularly monounsaturated fats,” registered dietitian Amanda A. Kostro Miller told The List. “Monounsaturated fats can help increase the good cholesterol in the body.”
That’s not all, either. Making peanut butter a daily staple in your diet can also help to lower your LDL or “bad” cholesterol, as noted by Harvard University. That’s all the more reason to chow down on a peanut butter and banana sandwich on whole wheat bread for a super fulfilling, healthy lunch.
Smuckers Natural Peanut Butter
This brand also comes on top of the healthy peanut butter recommendations. It fulfills exactly what we mentioned about looking for in your peanut butter jars all peanuts and some salt.
It is a natural brand with few ingredients and no compromise on taste. Use it on your bread, with fruits, as side dips, etc. It is one of the highest-rated ones in the market too.
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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 |
Natural Peanut Butter Isnt Better
The better peanut butter brands on the market include those with only peanuts and a little salt and are either natural or organicor so you think. Thats because even in its most natural form, peanut butter is still detrimental to your health. It is more susceptible to toxic mold growth because it is less processed, which is ironic.
Society thinks the more natural, the better. In most cases this is true however, all commercially produced peanut butter must go through aflatoxin testing before going to market. This is true, even if it is natural, organic, or straight from the ground.
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Heartburn Triggers: Heartburn And Medications
Many different medications can trigger heartburn, or make heartburn worse. An aspirin here or there is not likely to lead to that fiery feeling. But regular use of aspirin or a popular class of painkillers called nonsteroidal anti-inflammatory drugs may irritate the esophagus. NSAIDs include ibuprofen, naproxen, and prescription Cox-2 inhibitors such as Celebrex. These drugs are often used to treat arthritis.
Several different types of blood pressure medicines can also cause heartburn. Many blood pressure and heart disease medicines, including calcium channel blockers and nitrates, relax the LES muscle, making it easy for your stomach acids to retreat backwards.
Several other types of medications are known to relax the LES muscle and lead to heartburn. They include:
- An asthma medicine called theophylline, taken by mouth
- Sedatives
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Peanuts And Cholesterol The Bottom Line
Peanuts and cholesterol lowering go hand-in-hand. You can enjoy peanuts, peanut butter, and peanut oil for cholesterol lowering benefits but do so in moderation. Peanuts contain heart-healthy monounsaturated fats but also contain a high number of calories, which could lead to weight gain.
Adding peanut products to your diet is just one of many ways you can naturally lower your cholesterol. For more easy tips and ideas, download this free report: Cholesterol Lowering Secrets.>
Or Go to All About Lowering Cholesterol homepage to learn more about lowering cholesterol naturally.
References:
The Peanut Institute. . Diets with peanuts plus peanut butter or peanut oil lower total cholesterol and LDL-Celiminate triglyceride increase. Retrieved from http://www.peanut-institute.org/news-and-information/downloads/19980420_peanut_lower_cholesterol.pdf
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The Truth About Peanuts
In my grocery store experiment, peanuts took a beating. However, many studies show eating peanuts, including peanut butter, can reduce heart risk. In the Nurses Health Study, those women who consumed peanuts and peanut butter lowered their risk of heart disease by 34 percent. The greatest benefit was in those who ate peanuts multiple times a week. In a study of 6,309 women with diabetes, eating one serving of peanuts five times a week or more lowered risk of heart disease by 44 percent.
Eating peanuts and peanut butter has also been shown to lower risk of diabetes in both lean and overweight women. Finally, like many other nuts, peanuts as an alternative food source for your protein needs can lower your cholesterol, particularly when added to other healthy diet choices.
If you are like the people in my study, perhaps you are asking: Are peanuts better than the others I have mentioned?
Need An Energy Boost Eat Peanut Butter Every Day
Are you someone who’s always on the go because of work, school, or family? Or perhaps you’re super into physical fitness and make sure to get a solid workout in as often as possible. In either case, eating peanut butter every day is a wise way to fuel your body. “Calories give us energy, so it’s important to consume enough calories for your needs so you can function properly,” registered dietitian Amanda A. Kostro Miller told The List. “Since peanut butter is calorie-rich, it is often a good snack to keep you focused.”
Even if you’re not training for a 5K or working super long hours at the office, you may still find that you need a pick-me-up in the middle of the day. That’s why Kostro Miller recommends keeping a jar of peanut butter close at hand. “If you’re hungry or in an afternoon slump, try to have a spoonful of peanut butter to perk you up and get focused again,” she continued.
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Peanuts Can Prevent Damage Inside Arteries
Damage to the inner lining of your arteries, called the endothelium, may lead to atherosclerosis. Peanuts contain substances that help protect the endothelium, including arginine and phenolic compounds . A study of healthy, overweight men showed that including peanuts in a meal helped preserve endothelial function.
Peanut Butter Nutrition Table
Peanuts and peanut butter contain monounsaturated fats, which are linked to a reduced risk of cardiovascular disease. They are also high in nutrients such as manganese, tryptophan, niacin , folate, vitamin E, and copper.
Peanut butter was promoted as a healthy food, high in protein and low in carbohydrates, and although it does have those benefits, today there are potential dangers and risks associated with peanuts and peanut butter.
Thats enough of what makes peanuts and peanut butter a healthy food. Im here to tell you why you shouldnt be consuming this tiny legume, whether its crunchy or smooth.
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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.
Continued
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.
Anticancer Properties
Aid in Weight Management
Peanuts And Cholesterol The Secret Is The Monounsaturated Fats
In the past, health experts gave peanuts a bad rating because they contain fat. However, peanuts moved back into the healthy food column once it was understood that the fats they contained were heart healthy monounsaturated fats.
All fats are not created equal concerning the health of your heart. You want to lower the amount of saturated fats you consume. This means eat less red meat and foods from other animal sources such as bacon. Consuming these fats can raise your bad cholesterol count.
You can replace saturated fats with monounsaturated fats such as peanut oil or polyunsaturated fats that come from plant sources such as safflower oil, cottonseed oil, and soybean oil. These types of fats lower your cholesterol level.
You do need to understand that even though monounsaturated and polyunsaturated fats are good for you, you cannot eat them without limitation because they are packed with calories. Eat peanuts and other nuts in moderation to avoid weight gain, which is a risk factor for heart disease.
You may be reading about this link between peanuts and cholesterol and be wondering if peanuts contain cholesterol. The answer is no. You do not get cholesterol from eating peanuts. In fact, your liver produces most of the cholesterol in your body, and this leads to an additional benefit of peanuts having to do with their fiber content.
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Smooth Nut Butters May Contain More Fat Than Crunchy Varieties
“The cell walls are quite tough in some nuts, such as almonds, so a lot of fats and proteins are kept within plant cell walls when we eat them whole. When we chew the nut, we only break some down, and some passes through and remains inaccessible to the body,” says Wendy Hall, reader in nutritional sciences at Kings College London.
But some of these cells are broken down in the process of becoming nut butter, releasing the nut’s nutrients before we eat it.
“Grinding the nuts fractures the cells, so fats in the cells comes out and converts into butter,” Whelan says.
But how much this happens may depend on whether the product is smooth or crunchy.
Could peanut butter be better in a smoothie than slathered on bread?
Smooth nut butters may contain more fat than crunchy varieties, as more of the nuts’ cells will be broken down.
“Any larger bits may mean there are still some intact cells the body doesn’t break down, so it’s likely to have fewer calories and nutrients than smooth nut butters”, says Terri Grassby, lecturer in food science at the University of Surrey.
But just to make things more complicated this may depend on the nut.
“Nuts in general have very small cells, so even if you turn them into nut butter, you’re not necessarily breaking every cell,” adds Grassby. Different nuts have different cell sizes, she says. But the thickness of their cell walls can also play a role walnuts, for example, have thinner cell walls than almonds and pistachios.
Any Health Benefits They Found From Whole Nut Consumption May Also Be Applicable To Nut Butters
“My parents’ generation has the perception that peanut butter is for kids, but it’s totally shifted now that people know about healthy fats,” she says.
While there’s a lack of research specifically on nut butters, there could be other evidence out there hidden in existing research on nuts.
This means any health benefits they found from whole nut consumption may also be applicable to nut butters.
Despite a lack of research, we know that nut butters crunchy and smooth certainly have many health benefits. The expert advice? Mix up which nuts you consume, and try to avoid ones with added ingredients.
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