How To Healthily Consume Peanut Butter – Nutrition Facts

Peanut Butter

Is Peanut Butter Good or Bad?
Many people seem so confused about consuming peanut butter that is it healthy or not? In this era of rivalry, public is tackled through fake advertisement even some food industries are playing with the health of consumers. They put false health claims on their product that persuade people to buy it & ultimately causing more harm than benefit.
Coming back to my topic—is peanut butter nutritious or not? Yes, it can be nutritious as well as healthy but it depends on some factors:
• How much you consume?
• Variety of peanuts in your product.
• Organic or artificial peanut butter?

From metabolism destructive food to a healthy snack option, the nutritional facts vary greatly. So let’s peep inside to see what nutrients are actually carried by peanut butter.
Starting from some negatives and moving towards the positives, scroll down to see why some peanut butter is unhealthy?

• A lot of Omega-6 fatty acids:
Likewise the similarity in names ‘’omega’’ both omega-3s and omega-6 fatty acids should be taken in a right proportion (2:1) compulsively. Otherwise excessive consumption of omega-6 alone without maximum contribution from omega-3s cause imbalance in body. Remember, Omega-3s are the healthiest type of fats with many health boosting properties.
A study conducted at Centre of Genetics, Nutrition & Health concluded that Western diets are more likely to have omega-6 and deficient in omega-3s though human genetics have not evolved that way.
Research also showed that a high ratio of omega-6 to omega-3s increase the risk for many chronic diseases like cancer, CVDs and other inflammatory diseases. However, high consumption of omega-3 rich sources along with supplementation repels such issues.

• May contain allergens & molds:
Peanuts are more likely to have mycotoxins as they grow on the ground. Such type of peanuts causes food allergies in individuals consuming it. This is the biggest issue with peanuts and for this it is restricted at many places specifically in schools. If such toxic peanuts are utilized to prepare peanut spread, it can result in negative health outcomes.

How to healthily consume peanut butter:
Peanut butter strikes among the category of those healthy foods that are not healthy actually but with little nutritional knowledge you can made it healthy for your body.

Go for organic:
If you are thinking of buying a jar of peanut butter in next grocery shopping then carefully select a certified organic brand or you can also made it at home easily. For this I preferred ‘’velencia peanuts’’ with following healthy properties:
• Least risk of containing molds.
• High in mono-unsaturated fatty acids (MUFAs) that maintains a healthy blood lipid profile.
• Rich in resveratrol, a powerful antioxidant to fight off cell damage thus prevents many chronic diseases.

Combine it with omega-3 rich source:
An easy way to enjoy the taste and nutrition of peanut spread is to combine it with omega-3 rich foods. Check this article for omega-3s rich sources.

Nutrition Facts About Peanut Butter:

Organic peanut spreadcan be healthy if consumed with a healthy balance diet. It boost metabolism rate and help burn fat. Its high protein ratio reputes it as highest protein snacks. Sadly, more than 90% of the peanut butter available in market is not real and have hydrogenated oil added that make it a junk food. It can contribute to undesired weight gains and other inflammatory reactions.
So either go for organic peanut butter or make your own at home with high quality peanuts named velencia as I mentioned above, in this way you can avert many health issues associated with processed ones.