Can you eat too much peanut butter?

In this brief article we will answer the question,”Can you eat too much peanut butter?” We will also look at the nutritional profile of peanut butter. We will discuss the potential risks of consuming peanut butter. We will finally briefly explain some health benefits of consuming peanut butter.

Can you eat too much peanut butter?

No, you should only eat peanut butter in moderation. While peanut butter does have its fair share of beneficial nutrients such as magnesium, zinc and Vitamin B6 it also contains a lot of calories, fats and sodium which can be detrimental to health if peanut butter is eaten in plenty.

What is the nutritional profile of peanut butter?

A 3.5 ounce (100 grams) of peanut butter typically provides the below nutrients:

  • ‘Vitamin E: 60% of the Recommended Dietary Intake (RDI)
  • Vitamin B3 (niacin): 84% of the RDI
  • Vitamin B6: 29% of the RDI
  • Folate: 18% of the RDI
  • Manganese: 65% of the RDI
  • Magnesium: 37% of the RDI
  • Copper: 56% of the RDI

It is also contains high levels of biotin and contains some trace amounts of:

  • Vit B5
  • Iron
  • selenium
  • Zinc
  • Potassium

What are some risks of consuming peanut butter?

It can contain aflatoxins

Peanut butter that is unprocessed may contain aflatoxins that are harmful to your health. When peanuts are growing on the farm, the underground can become colonized by mold known as Aspergillus 

Mold usually has aflatoxins which can result in illnesses. The United States Department of Agriculture (USDA) closely monitors the amount of aflatoxins in various foods such that they are not exceeded.

The benefit of processing nuts is that it drastically reduces the amount of aflatoxins that are present in processed peanuts and products.

They can cause allergies

Peanuts are a common allergy and this is as a result of how they are grown, processed and preserved which can make them susceptible to the growth of mold and even being rancid. 

As earlier mentioned peanuts are grown on the ground and this results in them becoming moist which can promote the growth of harmful mycotoxins which are various types of mold.

They can lead to mineral deficiencies

Peanuts are high in phosphorus which can reduce the ability of the body to absorb various minerals such as Iron and Zinc. If you already have mineral deficiencies of the aforementioned nutrients, you should steer clear of peanuts because they can exacerbate the situation.

They can lead to weight gain

Peanut butter has very high amounts of calories in a serving. Due to the fact that peanut butter is very delicious you might consume a lot of it and that can lead to unnecessary weight gain.

It is thus essential that you only consume peanut butter in moderate amounts so that you avoid any unwanted weight gain.

They can increase sugar levels

A lot of peanut butter brands usually contain a lot of added sugars so as to boost the taste profile by making them sweet. 2 tablespoons of peanut butter can contain about 3 grams of sugar, if you consume 4 spoonfuls that would add up to half of the Recommended Dietary Intake (RDI)

Regular consumption of peanut butter can result in weight gain, heart related diseases, inflammation among other chronic diseases.

What are some health benefits of eating peanut butter?

It is low in carbohydrates

Peanut that is pure only contains about 20 percent carbohydrates and is therefore a good option for a low carb diet. It doesn’t spike the blood sugar levels and is therefore ideal for people that have Type 2 diabetes.

Studies have shown that regular consumption of peanut butter has been linked to reduced risk of developing Type 2 diabetes.

It contains antioxidants

Peanut butter is rich in potent antioxidants such as p-coumaric acid which has been linked with reduction of arthritis in rats.

It also has small amounts of resveratrol. Resveratrol has been associated with some benefits such as a reduced risk of heart related diseases and other chronic diseases in animals.

Conclusion

In this brief article we have answered the question,”Can you eat too much peanut butter?” We have also looked at the nutritional profile of peanut butter. We have discussed the potential risks of consuming peanut butter. We have finally briefly explained some health benefits of consuming peanut butter.

Citations

https://www.healthline.com/nutrition/is-peanut-butter-bad-for-you#antioxidants

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