You could say that the US has rather a thing for peanut butter. As well as “National Peanut Butter day”, they also have “Peanut Butter Lovers day” on 1st March. And they also designate all of November as “Peanut Butter Lovers month”!
Maybe a touch excessive?? I can’t think of any other food apart from Cheese that gets this much attention from the people that make “days of the year”. (Maybe possibly Pizza…)
In terms of nutrition, Peanuts around around a quarter protein. They are just about half fat, skewed towards monounsaturated. And they are loaded with potassium and magnesium.
They are also a rich source of B-vitamin complex and Vitamin E. And the skins can be a rich source of highly active antioxidants including polyphenols, catechins and procyanidins.
So, what’s the catch?
Peanuts are a potent anaphylactic allergen for many people.
They also have high levels of Omega 6, which causes inflammation in excess, phosphorus that can bind other minerals and prevent absorption and large amounts of resveratrol (yes, that same antioxidant that in red wine), which inhibits blood clotting.
Excessive consumption of resveratrol can cause persistent nosebleeds, easy bruising and excessive menstrual cycles.
Add to that, they are quite heavy on the carbs in themselves. Why? They are a bean, not a nut.
And when manufacturers add sugar as they make peanut butter, the average 7.4g per 100g for crunchy or 11.6g in smooth whole nut butter can climb a whole lot higher!
So, combined with their fat, the carb load makes them a “hyper palatable food”. This makes them all too easy to overeat.
What does that all mean? Can I still enjoy Peanut butter?
In terms of the OSN Scale: if you are not allergic to them, peanuts are only just clinging onto the sub optimal / non optimal border line by the skin of their teeth.
So, whether you love peanut butter or hate it, the key is to go easy on it!
A couple of spoons can very easily make a quick small meal. I personally love it as “whole nut crunchy”, and can (far too easily) eat it by the spoonful!
It’s also lovely mixed with cream cheese and celery lovers tell me that it goes really well there.
Fun fact
It takes about 540 peanuts to make a 340g jar of peanut butter!
