Is Peanut Butter Bad For You?
Also Known As: PB
Short answer
If you’re choosing a brand that’s free of salt and artificial ingredients, eating peanut butter in moderation isn’t bad for you - in fact, it’s good for you.
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A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Some peanut butter is bad for you. There are varieties that are oversalted - they can up the amount of sodium in your diet, which over time can increase your risk of chronic disease. Ditto to those brands that come with hydrogenated oils; too much of that, and your arteries will eventually clog. Some peanut butter comes with artificial ingredients for color, taste, and preservation; those should be avoided in general.
Eating "natural" peanut butter helps to sidestep most of these problems - there's no salt, no preservatives, and no hydrogenated oils. Some natural brands are marketed as organic; they're more expensive, with dubious upsides compared to their non-organic shelfmates. Unsalted non-organic peanut butter is a safe and generally healthy choice.
One caveat: peanut butter comes with too many omega 6 fatty acids. They aren't bad for you provided that you're eating the right ratio - about 2 portions of omega six foods for every one portion of omega three foods. The ratio in peanut butter is way off, unfortunately - some varieties have 20 portions of omega 6 to everyone 1 of omega three. You'll want to up your omega 3 intake through foods like fish or flaxseed if you're eating a lot of peanut butter. An unbalanced ratio can put you at risk of inflammation, heart disease, and other chronic problems.
These problems aside, peanut butter isn't a particularly unhealthy choice. It's a great source of protein that you can eat without the environmental and health worries associated with meat or soybeans. It can speed up your metabolism. Chunky peanut butter is a great source of fiber, which you need for a healthy gut. The monosaturated fats in peanut butter are also healthy in moderation - they help with weight loss, vitamin absorption, and cholesterol.
The monosaturated fats in peanut butter, along with fiber and key nutrients, help to regulate insulin. That means that peanut butter may reduce your risk of diabetes. A large study of more than 80,000 women published in 2002 found as much. Eat a serving of peanut butter at least five times a week and you can drop your risk of diabetes by about a fifth, according to that study
Possible long-term side effects
- if eaten in excess:
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increased blood pressure
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increased cholesterol
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weight gain
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diabetes
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cardiovascular disease
Ingredients to be aware of
Benefits
- natural peanut butter, eaten in moderation:
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may help prevent cardiovascular disease
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may help prevent cancer
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may help prevent type 2 diabetes
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great source of protein
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promotes bone and muscle health
Healthier alternatives
Our Wellness Pick
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JUSTIN'S Classic Peanut Butter
- No stir formula
- Gluten-free
- 28 oz Jar
- Rich in protein
Learn More!
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