One study revealed that people with cardiovascular disease and coronary heart disease had a lowered risk of mortality with increased peanut butter intake, due to the powerful antioxidants found in nuts. While there is only a small chance of ingesting aflatoxins, here's how you can be surely safe: "Buy reputable peanut butter grown closer to [the U.S.], since studies found that American grown peanuts were under the safe limit for aflatoxins," says Cardwell. Come snack time, even just a few bites of peanut butter spread on an apple will stick to your ribs and keep you satisfied until your next meal—unlike an empty-but-high-calorie nosh like potato chips, which will leave you unsatisfied and reaching back into the bag an hour later. Like us on Facebook to see similar stories, Lions vs. Texans: Houston's J.J. Watt comes up with pick-six during first half of Thanksgiving Day game, More PS5 and Xbox Series X game consoles coming to retailers. Peanuts are a rich source of the micronutrient polyphenols, which may be the reason for their heart-healthy nature. - Mix a serving into 1 cup of steel-cut oatmeal or cream of wheat. You can spread it on a banana or celery for a protein-and-fiber-packed snack, you can add it to breakfast smoothies and dessert recipes for extra flavor, and there's no shame in enjoying a few spoonfuls of yumminess on its own. If you get plenty of omega-3 fats in your diet — and you aren’t allergic — then you really don’t need to worry about eating peanuts. In a 2018 randomized control trial that examined eating nuts and inflammatory markers in people with type 2 diabetes, it was found that nut consumption—and specifically consumption of peanut butter—resulted in improved fasting glucose as well as after-meal blood sugars. "That's how much I love it and how versatile it is when it comes to a healthy diet.". Try an easy breakfast recipe like these Peanut Butter Overnight Oats to have something to look forward to as soon as you are out of bed. There are many potential health benefits to incorporating peanut butter into your meals, but does that mean you should eat peanut butter every day? - Enjoy 1 serving with your favorite rice cakes. When in doubt, Burak said, you can always go back to basics: "There are endless ways to incorporate peanut butter into a healthy diet, but just remember, you can stick a spoon in the jar and just eat plain and that's always good enough for me!". A small 2017 randomized control trial revealed that peanut consumption is associated with a reduced intake of snack foods and may help with weight management. "Peanut butter ranks right at the top as not only a nutritious and heart-healthy plant-based food, but in my opinion, one of the tastiest foods in existence! Come November, people all over the U.S. who plan on hosting Thanksgiving ... As Thanksgiving rolls around, most of us eagerly await the holiday staples, ... Fenugreek is considered one of the oldest medicinal plants, and its health-promoting ... Ahh, Thanksgiving. For a little extra help choosing which variety is right for you, read through this ranking of peanut butter by nutrition. Felling full and satisfied can lead to less snacking later in the day. You can add in a little bit of beneficial flaxseed oil or take an omega-3 fish oil supplement when you eat peanut butter, and of course, you should always consume plenty of omega-3 foods. Avoid nut butters with additives such as added sugars and hydrogenated oils.". Yes, they can if you buy high-quality, organic peanuts like Valencia peanuts and you get plenty of omega-3 fats in your diet — and that extends to peanut butter, of course. are clickable links to medically peer-reviewed studies. Sometimes peanut butter can be a metabolism death food, but then again, it’s a popular ingredient in several healthy snack ideas. So can peanuts be healthy? Add peanut butter to a sandwich for lunch with crushed whole raspberries; Pair peanut butter with an apple for a snack that can prevent you from overeating "But always consume it in moderation," Schapiro adds. Related: 6 Natural Ways to Reduce the Peanut Allergy. "In fact, per the American Institute for Cancer Research, a diet low in processed meat and rich in legumes, such as beans and nuts, can help lower your cancer risk," says Zammit. This is actually a common question that I get from a lot of people, and there are some misconceptions when it comes to peanut butter nutrition facts. are clickable links to these studies. But if you enjoy peanut butter, there is no reason you shouldn't be eating it every day in moderation. This might be less of an issue if you are eating it as an occasional treat, but if you are eating it every day, you need to make sure you know what you are putting into your body. Before we started second-guessing this childhood staple (and all-time favorite), we went straight to the source, talking to experts in nutrition about the nuts and bolts of peanut butter. In a time when we're staying at home more and avoiding excess trips to the grocery store, many of our favorite pantry staples—like creamy, melt-in-your-mouth peanut butter—are pulling double snacktime duty. That said, peanut butter is still a calorie-dense food (about 200 calories a serving) and you can OD on its deliciousness. ), How to Cook Turkey Breast (Plus Benefits, Nutrition & Side Effects), Fenugreek Seeds for Digestion, Metabolic Syndrome & More. "This is thanks to the great sources of various vitamins, minerals, fiber, and phytochemicals that nuts contain.". This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. - Throw some into your favorite smoothie as a protein source. - Pair with 1 serving of fruit or vegetables. One of the major struggles of eating healthy is the time it takes to prepare and cook full meals.