Is peanut butter a healthy snack?
- Vanessa S.
- May 31, 2024
- 2 min read
Updated: Jun 15, 2024
According to Harvard Health, peanuts are "rich in healthy unsaturated fats and fiber, as well as several vitamins and minerals". Although, some brands have additives and preservatives that can cancel out these health benefits such as oil, high sugar and salt.
PROS | CONS |
Feel fuller longer. There's 7 grams of plant-based protein in 1 serving/2 tablespoons | Peanuts naturally contain phytic acid which can prevent the body from absorbing nutrients like iron, zinc, calcium, manganese, and magnesium |
Strong antioxidant/anti-inflammatory | 1.5% - 3% of children are allergic to peanuts. Being exposed or eating it could result in anaphylaxis |
Peanut butter is rich in unsaturated fats, which have been linked to better heart and brain health | Non-organic peanuts are heavily saturated with up to 8 cancer-causing pesticides |
Peanuts are rich in oleic acid, an omega-9 fatty acid which helps lower LDL or bad cholesterol | Can increase hay fever in people with seasonal allergies |
Can prevent small blood clots from forming and reduce your risk of having a heart attack or stroke | |
No Cholesterol |
Bottom-Line: Peanut butter can be a healthy snack if consumed in moderation. Buy organic if you want to avoid the pesticides. Also, check the ingredients and get peanut butter with low sugar, low salt or no salt. Recommended sodium per serving is 100 milligrams or less, and sugar should be 5 grams per serving or less.
Try something new - Such as almond, macadamia, hazelnut or pecan nut butters. These are higher in omega-3 fatty acids and can be a healthier option.
If you want make your own peanut butter, here's a recipe from America's Test Kitchen - The complete DIY Cookbook for Young Chefs. This book is great for kids but I really enjoyed reading it myself. There's fun cooking facts, eye-catching graphics and pictures The book begins by explaining kitchen safety, showing the correct way to chop and mince. The recipes are easy to follow, teaching the basics like how to make pesto, applesauce, jam, butter, pancakes, granola, cheese, almond milk etc.
PEANUT BUTTER RECIPE
Ingredients:
2 cups dry-roasted unsalted peanuts
2 teaspoons honey
1/4 teaspoon salt
Start Cooking
Adjust oven rack to middle position and heat oven to 375 degrees. Spread peanuts into even layer on rimmed baking sheet. Place baking sheet in oven. Toast peanuts until fragrant and shiny, about 5 minutes.
Use oven mitts to remove baking sheet from oven (ask and adult for help). Place baking sheet on cooling rack and let peanuts cool for 10 minutes
Transfer peanuts to food processor, along with honey and salt. Lock lid into place. Turn on processor and process until peanuts break down and begin to clump together, about 2 minutes. Stop processor.
Remove lid. Use rubber spatula to scrape down sides of processor bowl. Lock lid back into place and process until smooth, 2 to 3 minutes. Stop processor.
Remove lid and carefully remove processor blade (ask an adult for help). Use rubber spatula to scrap peanut butter into jar with tight-fitting lid. (Peanut butter can be stored at room temperature or in refrigerator for up to 2 months.)
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