When one hears the word “butter”, one usually thinks about fats.
But that’s going to change today.
Introducing Peanut Butter.
Peanut Butter is one of the most relished and popular superfoods today. Though it does contain saturated fats and is high in calories, but it is also high in protein and essential minerals like omega-6, arginine and more.
Besides complementing sandwiches, one can use peanut butter in shakes, smoothies, muffins, protein bars, and oatmeal.
Before we tell you about the best peanut butter to buy, let’s first learn more about Peanut Butter and why should you include it in your diet.
How is Peanut Butter Made?
Peanut butter is made by crushing and grinding roasted peanuts. In addition, it may also contain salt, sugar, dates, honey, or cocoa added to enhance the flavor and taste.
Why Include Peanut Butter In Your Diet?
Peanut butter is loaded with nutrients present in its most beneficial forms –
- the protein is plant-based,
- the fat is unsaturated,
- and, the dietary fiber is a complex carbohydrate
As per American Peanut Council, peanuts contain a heart-friendly combination of fatty acids that help reduce cholesterol levels and lower heart disease risk.
Peanut butter has an excellent amino acid profile and is the richest source of amino acid arginine. Since the protein is plant-based, it carries additional benefits of phytonutrients.
Apart from macro-nutrients, peanut butter is an incredible source of micro-nutrients like niacin, folate, vitamin B5, vitamin E, thiamine, copper, iron, phosphorus, manganese, and magnesium.
Health Benefits of Peanut Butter
Intake of peanuts or peanut butter is associated with several health benefits:
Nutrient-dense
Peanut butter is a rich source of protein, vitamins, minerals, and various bioactive compounds like resveratrol, beneficial for our health. Studies 1 suggest that people who include peanuts in their diet have better vitamin A, E, folate, iron, calcium, magnesium, and zinc levels.
Diabetic-friendly
People with diabetes can also enjoy peanut butter as it promotes healthy blood glucose levels and decreases type 2 diabetes risk 2.
Support weight loss
If you are a fitness lover aiming to build lean muscles and lose fat, consider including peanut butter in your diet. Its high protein and dietary fiber content provide fullness for a long within fewer calories.
Antioxidant-rich
Peanut butter contains a powerful antioxidant – resveratrol- which protects against cancers, heart disease, and inflammation.
Heart-friendly
Despite their high-fat content, peanuts have a cholesterol-lowering effect on the body. Peanut butter contains oleic acid and phytosterols that have been shown to significantly minimize the risk of ischemic stroke and cardiovascular disease 3.
Reduce the risk of gallstones
Being a rich source of magnesium, peanut butter effectively improves insulin sensitivity, thus decreasing the chance of gallstones. Researchers say that eating around 15 g of peanut butter at least five times a week may reduce the risk of gallbladder disease by 15% 4.
Stronger bones
Including peanut butter in your daily diet is also good for bone health. The high protein and magnesium content contributes to bone mineralization and promotes healthy bones.
Types of Peanut Butter
Peanut butter is commonly available in three different types. These types are available in both flavoured and unflavoured varieties.
Regular Peanut Butter
Regular peanut butter usually contains peanut butter with added salt, sugar, preservatives, and hydrogenated oil.
Crunchy or Chunky Peanut Butter
Small chunks or pieces of peanuts are added to add a crunch to peanut butter.
Smooth or Creamy Peanut Butter
As the name says, this type has a smooth, buttery, and creamy mouthfeel.
Organic Peanut Butter
Organic peanut butter is usually expensive compared to others because it is made from premium quality organic peanuts free from pesticides and chemicals.
Nutrition Value of Peanuts
Nutritional value of 100 g peanuts
- Energy: 520 kcal
- Protein: 23.6 g
- Carbohydrates: 17.2 g
- Fat: 39.6 g
- Dietary Fibre: 10.3 g
- Niacin: 11.3 mg
- Folate: 90.8 mcg
- Vitamin A: 82.8 mcg
- Calcium: 54 mg
- Magnesium: 197 mg
- Phosphorus: 397 mg
- Potassium: 679 mg
Source: ICMR
Side Effects of Consuming Excess Peanut Butter
There is no ambiguity about this that peanut butter is super-healthy.
However, one must avoid taking it in excess. Just 1-2 tablespoons per day are enough, as too much peanut butter can cause some side effects.
Weight Gain
Peanut butter is loaded with healthy fats and calories; hence excess consumption might increase calorie load, causing an increase in weight.
Inflammation
Peanut butter is rich in omega-6 fats. These are good fats for the body; however, studies suggest that excess omega-6 fat intake can trigger inflammation in the body.
Heart Diseases Risk
Your peanut butter may contain added salt, additives, and hydrogenated oil. Consuming such peanut butter in high amounts can increase the risk of developing hypertension and other heart-related disorders.
Indigestion Issues
Overeating peanut butter can cause constipation and stomach ache due to high fat intake. Therefore, enjoying peanut butter in moderation is good to avoid stress on the digestive system.
Allergic Reactions
People allergic to peanuts must avoid peanut butter to avert allergic reactions like wheezing, skin reactions, vomiting, nausea, and shortness of breath.
Best Peanut Butters in India To Try
| S No | Product Name | Serving Size | Energy (kcal) per serving | Protein (g) per serving | Fat (g) per serving | Carbs (g) per serving |
| 1 | Nutrabay Foods All-Natural Peanut Butter | 32 g | 200 | 9 | 15 | 6 |
| 2 | Nutrabay Foods Original Peanut Butter | 32 g | 185 | 7 | 12 | 10 |
| 3 | Nutrabay Foods Chocolate Peanut Butter | 32 g | 199 | 6 | 15 | 9 |
| 4 | MyFitness Chocolate Peanut Butter Smooth | 32 g | 200 | 8 | 16 | 6 |
| 5 | MyFitness Original Peanut Butter Crunchy | 32 g | 200 | 8 | 16 | 6 |
| 6 | YogarBar Crunchy Dark Chocolate Peanut Butter | 32 g | 188 | 7 | 13 | 9 |
| 7 | Avvatar Peanut Butter | 32 g | 200 | 8 | 16 | 6 |
| 8 | RiteBite Max Protein Peanut Spread – Classic Crunchy | 100 g | 625 | 26 | 50 | 19 |
| 9 | Yogabar 100% Pure Peanut Butter – Creamy | 32 g | 207 | 10 | 16 | 4 |
| 10 | Onelife Peanut Butter – Powdered with Probiotic & Unsweetened | 15 g | 94 | 4 | 7 | 2 |
Nutrabay Foods All-Natural Peanut Butter
This unsweetened peanut butter is one of the best peanut butter to consider. It is non-GMO, vegan-friendly, and cholesterol-free without added sugar, salt, or additives. The product tastes like pure roasted peanuts.
Nutrabay Foods Original Peanut Butter
This peanut butter is perfect for those who want to enjoy the health benefits with a dash of sweetness. Nutrabay Foods Original Peanut butter tastes sweet that comes naturally from dates syrup without any added sugar. The product is gluten-free, vegan-friendly, non-GMO, and does not contain hydrogenated fat.
Nutrabay Foods Chocolate Peanut Butter
One of the best-selling flavoured peanut butter is made from high-quality roasted peanuts, cocoa powder, and dark chocolate. It is delicious, filled with energy, and healthy as it has zero cholesterol and zero trans fats.
MyFitness Chocolate Peanut Butter Smooth
Just what you need – healthy protein-packed peanut butter with the goodness of dark chocolate. MyFitness Chocolate peanut butter is rich in protein and dietary fiber, making it an excellent option for gym-goers and fitness lovers. The brand is renowned for its top-quality peanut butter.
MyFitness Original Peanut Butter Crunchy
Another healthy and flavourful peanut butter with an uncompromised taste and texture. This peanut butter delivers pure protein and dietary fiber derived from top-quality peanuts, with just the right amount of crunch.
YogaBarCrunchy Dark Chocolate Peanut Butter
It is crunchy creamy peanut butter mixed with premium quality dark chocolate to deliver the best taste and health. It contains no added salt, zero cholesterol, and zero trans fats and is made with non-GMO peanuts.
Yogabar 100% Pure Peanut Butter – Creamy
This peanut butter is for those who are diet-focused as it contains just the right amount of protein and good fats without added sugar, salt, or other additives.
Avvatar Peanut Butter
This highly preferred peanut butter is rich in taste and high in protein. Avvatar peanut butter is gluten-free and contains no trans fat or cholesterol.
RiteBite Max Protein Peanut Spread – Classic Crunchy
This all-natural, yummy, vegan protein peanut butter spread is a great snack for any time of the day. It is made with real roasted nuts without preservatives and a perfect combination of great taste and top-notch ingredients.
Onelife Peanut Butter – Powdered with Probiotic & Unsweetened
Onelife peanut butter comes with an additional boost of probiotics along with protein making it extraordinary and unique. Probiotics keep our gut healthy and support better digestion. This peanut butter is natural, without added sugar and trans fats, making the product health-friendly for all age groups.
Bottomline
Simply put, peanut butter is one of the best things to add to your diet. Add Peanut Butter in moderation to your diet and enjoy the health benefits. This is one tasty superfood you can relish guilt-free.
Still, is it better than Almond Butter? We settle the Peanut vs Almond butter debate in this post.
We hope you enjoyed reading the article. We put together some frequently asked questions related to peanut butter below. If you have any more questions, feel free to write to us in the comments section.
Frequently Asked Questions (FAQs) about Peanut Butter
Is eating peanut butter good for you?
Peanut butter is nutrient-dense and offers several health benefits, such as better heart and muscle health and cholesterol levels.
Is peanut butter ok every day?
Yes, there is no harm in consuming peanut butter every day but only in moderation. Overindulging in peanut butter can cause weight gain.
Which peanut butter is the best?
Any peanut butter free from added sugar, harmful additives, and preservatives is good. You can try Nutrabay Foods Peanut Butter.
Does peanut butter really have butter in it?
Unlike typical butter, peanut butter is extracted from peanuts. It is a spread or food paste referred to as butter because of its buttery consistency.
How much protein is there in peanut butter?
The protein content might vary from brand to brand, depending upon the composition. On average, 100 g of peanut butter provides 25 g of protein.
Which is the best budget peanut butter brand in India?
You can try the Nutrabay Foods Peanut Butter range. They are economical, certified, and made with premium quality ingredients.
What is the difference between peanut and peanut butter?
Both peanut and peanut butter share almost the same protein content. Peanut butter is slightly high in calories than peanuts, whereas dietary fiber is somewhat high in peanuts because of skin.
Which is better, crunchy or creamy peanut butter, and why?
Both crunchy and creamy variations are equally beneficial, and one can enjoy any as per the liking.
How to make peanut butter at home?
One can make peanut butter at home by grinding roasted peanuts in a high-speed blender until it gives a smooth butter. Salt or honey can be added as per the choice to enhance the taste.
Can peanut butter be included in a keto diet?
Peanut butter is high in proteins, and healthy fats with carb content on the lower side, hence a perfect fit for a keto diet.
- Arya, S. S., Salve, A. R., & Chauhan, S. (2015). Peanuts as functional food: a review. Journal of Food Science and Technology, 53(1), 31–41. https://doi.org/10.1007/s13197-015-2007-9[↩]
- Jiang, R. (2002). Nut and Peanut Butter Consumption and Risk of Type 2 Diabetes in Women. JAMA, 288(20), 2554. https://doi.org/10.1001/jama.288.20.2554[↩]
- Ikehara, S., Iso, H., Kokubo, Y., Yamagishi, K., Saito, I., Yatsuya, H., Kimura, T., Sawada, N., Iwasaki, M., & Tsugane, S. (2021). Peanut Consumption and Risk of Stroke and Ischemic Heart Disease in Japanese Men and Women: The JPHC Study. Stroke, 52(11), 3543–3550. https://doi.org/10.1161/strokeaha.120.031212[↩]
- Daily peanut and peanut butter consumption reduces the risk of gallstones. (2004). Nutrition & Food Science, 34(6). https://doi.org/10.1108/nfs.2004.01734fab.012[↩]
