Peanut butter is no longer just a typically American food but has now permanently entered the pantries of half of Europe. We spread it on bread for breakfast, we add it to smoothies, we use it in exotic sauces. But is it really a healthy food, or is it yet another current fad? The experts of the French consumer magazine 60 Millions de Consumers have analyzed the question, and the answer is essentially: it depends on how you use it.
The first thing that strikes you about peanut butter is the protein content: between 20 and 30%, the highest among all dried fruit, comparable, or even higher, than that of legumes such as lentils and peas. To this are added fiber (6-8 g per 100 g), vitamins E, B3 and B9, and minerals such as magnesium, phosphorus, zinc and copper. Not bad for a spread.
On the fat front, the profile is equally interesting: peanut butter is rich in omega-9, or oleic acid (25 g per 100 g), which contributes to blood sugar control.
Jean-Michel Lecerf, nutritionist, specialist in endocrinology and metabolic diseases and director of the nutrition department of the Pasteur Institute in Lille, interviewed by the magazine, is quite clear:
It is a food with many advantages, simple and most of the time unprocessed. Its lipid profile is quite beneficial.
It is not a food to be eaten without measure
The downside exists, and it is important. First of all the calories: 600 kcal per 100 grams, more than the chocolate and hazelnut spread. Then the saturated fats, which represent 10% of the product, a non-negligible share, considering that health recommendations suggest not to exceed 8% of the total dietary intake.
For this reason Lecerf warns:
You don’t eat by the spoonful! Twenty grams a day, about three teaspoons, are sufficient.
This is a dose that allows you to enjoy the nutritional benefits without exceeding. It is also worth remembering that the proteins in peanut butter, although abundant, are of average quality: they lack threonine, lysine and methionine, three essential amino acids that the body cannot synthesize on its own.
Which peanut butter to choose
The answer is very clear: look for simplicity. Peanut butter at its best has just one ingredient, roasted peanuts, blended to a creamy consistency. No emulsifiers, no added vegetable oils (rapeseed, sunflower or, worse, cottonseed oil), no excess sugar or salt.
On price, expect to spend between 10 and 14 euros per kilo for the versions without additives. Not a little, but peanuts are still much cheaper than almonds, walnuts or hazelnuts. And an opened jar will keep for up to six months, better out of the refrigerator to maintain the soft texture.
Warning
For some people, consuming this spread can have side effects, even serious ones. Peanut allergy affects approximately 1% of Europeans, with greater frequency in children, and can cause even very serious reactions such as anaphylactic shock or angioedema. An aspect that should not be underestimated, especially when introducing this food into the diet of the little ones.
In conclusion, peanut butter is a nutritionally interesting food, rich in proteins, good fats and micronutrients, and in its pure version it is a genuine and minimally processed product. But it is not a superfood to be consumed freely: the calories are high, the saturated fats must be kept under control, and the recommended daily dose remains three teaspoons. But chosen well and consumed in moderation, it can easily find its place in a balanced diet.
