Is Peanut Butter Healthy to Eat?

Peanut butter is popular. So much so that it has become an American staple, along with its sidekick, jelly. In this country, we eat more than 700 million pounds of peanut butter per year. With this much consumption, we'd better hope it's good for us. There are pros and cons to this favorite food. Let's take a look at some of them.

Fats

Peanut butter is more than 50 percent fat. Fat in general is unhealthy in high amounts. 20 percent of the fat in peanut butter is saturated fat, which raises cholesterol and promotes heart disease. However, the rest of the fat is mono- and poly-unsaturated, which actually has health benefits, such as improving cholesterol levels.

Vitamins and Minerals

Peanut butter has a considerable amount of niacin, or vitamin B3. This nutrient is necessary for healthy body function. It is also a good source of vitamin E. Several important minerals are also found in peanut butter. These are: potassium, phosphorus and magnesium.

Other Benefits

Protein and dietary fiber are both necessary parts of the diet, and peanut butter contains good amounts of both. Fiber is essential for colon health and helps lower the risk of some kinds of cancer. Protein is the building block for much of our body.
Peanut butter also has some unique health benefits. The peanut plant naturally produces a substance called "resveratrol," which is an anti-microbal agent. Research shows that this substance may be anti-cancer, anti-aging and anti-inflammatory, at least in laboratory mice.
This food also contains anti-oxidants, which in turn reduce many diseases.

Other Problems

There are some serious problems with peanut butter, however. The high saturated fat content is a serious objection. Processed, refined peanut butter often contains high amounts of sugar as well as partially hydrogenated oils, which are cancer-causing.
Low-quality peanut butter may contain a dangerous, cancer-causing mold, while the pesticides used by most peanut farmers are very bad for the environment and our health. Peanut butter is also a dangerous allergen for many people.

Conclusion

Those who have high cholesterol or are at risk of heart disease should eat only small amounts of peanut butter. Those with allergies should avoid it altogether.
However, for a generally healthy person, peanut butter can be a healthful food, if eaten in moderation. If the peanut butter can be certified organic, or at least all-natural, the risks are even less and the benefits are greater.

Resources

• Official Site for Peanut Butter