Archive for the tag - peanut butter

Is YOUR Peanut Butter Healthy?

ec79dfe30810ce0709cdf9d93297473bPeanut butter.

I’m basically in a three-way relationship with it and my boyfriend. And, to be honest, I don’t know who pleases me more.

But enough about me. As it turns out, peanut butter - in its purest form - can be a smart part of any nutrition program. Beyond being rich in protein, healthy fats and other nutrients, peanut butter has been shown to suppress hunger, support heart health, lower the risk of colon cancer, memory loss and even type II diabetes.

Here’s the problem: The peanut butter in your cupboard probably isn’t peanut butter. It’s a weird combination of some nuts and a lot of nasty stuff cooked up by some conglomerate mega-corporation.

If you don’t believe me, go take a look for yourself. If your peanut butter is really peanut butter, there should be exactly one ingredient listed on the product packaging:


Let’s contrast that to the ingredients in Jif Reduced Fat Creamy Peanut Butter Spread:

Peanuts, corn syrup solids, sugar, pea protein, salt, fully hydrogenated vegetable oils, mono and diglycerides, molasses, magnesium oxide, niacinamide, ferric orthophosphate, zinc oxide, copper sulfate, folic acid, pyridoxine hydrochloride.

The reality is, most peanut butters sold today are full of other not-so-healthy ingredients, and are often loaded with sugar. It’s like the difference between eating fresh blueberries versus a jar of jelly. So do yourself a favor and get the good stuff. Read the label and shop smarter.

Besides, you deserve a peanut butter boyfriend that treats you right.

P.S. If you want to transform the way you look and feel through the foods you eat without dieting, download Davey Wavey’s Insanely Easy Guide to Eating Smarter.

MYTH: Meat is the Only Protein Source.

PBIf you spend a lot of time lifting weights, you know the importance of fueling your body. But most exercise enthusiasts don’t know that eating hoards of meat isn’t necessary to reach your daily protein targets.

It’s true that meat is rich in protein. A chicken breast, for example, contains about 36 grams of protein. A hamburger patty has 28 grams. A serving of tuna can have up to 40 grams. The numbers are certainly impressive, but meat products aren’t the only source of protein. And the truth is, most of us could improve our health and longevity by reducing red meat consumption.

So let’s explore some other protein sources.

Not to be outdone, a cup of roasted peanuts has 35 grams of protein. A cup of cottage cheese has 26 grams. Eggs have 6 grams of protein each. Lentils have 18 grams of protein per cup. And a cup of oatmeal mixed with peanut butter and hemp seeds has 25 grams.

And that’s just getting started.

In actuality, a diet that includes beans, nuts, whole grains and even vegetables is rich in protein. Sure, a chicken breast for dinner or a serving of fish can help - but it’s certainly not necessary (or advisable) to consume a massive steak or 10 cheeseburgers a day.

Keep your diet lean, colorful and balanced!

Peanut Butter Vs. Almond Butter: Which is Healthier?

Making your own nut butter is remarkably easy!

If there are two staples of my pantry, they are peanut butter and almond butter. I’m obsessed with nut butters - and for good reason! They’re delicious and nutritious.

Rich in heart-healthy fats, nut butters are loaded with protein, fiber and other vitamins and minerals. And there’s plenty of science to back up the health benefits. According to a study from Brigham and Women’s Hospital, individuals who eat a diet high in foods like peanut butter are more likely to keep weight off than people following a lower-fat diet. Researchers at Purdue University also found that people feel fuller and eat less after snacking on peanut butter than other foods.

In other words, nut butters are totally deserving of our love. In fact, I even made a video with five healthy peanut butter snack ideas.

Though peanut butter is the most popular of the nut butters, it’s not the only game in town; almond butter is quickly gaining popularity. Both nut butters are delicious, and so the question becomes: Is peanut butter or almond butter a healthier choice?

The truth is, there isn’t a huge nutritional difference between the two. When reading the nutrition labels of peanut and almond butters, you’ll see a number of similarities including calories, fat, fiber and protein. The bigger difference occurs in the micro-nutrients wherein almond butter is richer in Vitamin E, magnesium, calcium and iron. Almond butter has a slight nutritional edge - and it’s also a great alternative for individuals with peanut allergies.

More importantly, pay attention to the ingredients. Nut butters should only contain nuts as an ingredient. Avoid products with added sugar, salt or hydrogenated oils. Only buy pure nut butter - or, even better, do what I do and grind your own! It’s easy and fun.

Though almond butter is slightly healthier, it’s worth noting that it tends to come with a heftier price tag. A jar of almond butter may be 2 - 3x more expensive, so it’s not always the perfect fit for every budget. Nonetheless, it does make for a delicious and healthy splurge.

Which do you prefer? Peanut butter or almond butter? Let me know in the comments below!

Healthy Peanut Butter Snack Recipes!

I love peanut butter. And I bet you do, too.

Because peanut butter is high in fat and calorie dense, it gets a bad rap. But calories and fat, as I’ve mentioned before, don’t tell the full story. Peanut butter has a similar overall fat to saturated fat ratio as heart-healthy olive oil. It’s also high in protein, fiber - and very filling. It’s even been linked to weight loss.

To share some of my favorite peanut butter recipes, I put together this video on my Davey Wavey Fitness YouTube channel. Check it out.

Is Peanut Butter Good for You?

That peanut butter is rich, flavorful and creamy immediately raises speculation about its nutritional value. Because it tastes so damn good, many people wonder: Is peanut butter really a healthy choice?

If you have a jar of peanut butter in your home, take a look at the nutritional facts. Two things will probably jump out. First, it is calorie-dense. With 200 calories in just tablespoons, it’s like eating a bowl of cereal. Second, with 16 grams of fat per serving (about 25% of a typical person’s daily value), it’s quite high in fat. It even has 3.5 grams of saturated fat - about 16% of your daily value.

It doesn’t seem to paint peanut butter in a good light.

But calories and fat don’t tell the full story. According to Dr. Walter C. Willett, a nationally known nutrition expert at Harvard University:

The presence of saturated fat doesn’t automatically kick a food into the “unhealthy” camp. Olive oil, wheat germ, and even tofu - all “healthy” foods - have some saturated fat. It’s the whole package of nutrients, not just one or two, that determines how good a particular food is for health.

The ratio of unsaturated fat to saturated fat in peanut butter is similar to that of heart-healthy olive oil. Peanut butter also contains fiber, protein and some vitamins and minerals.

Peanut butter, other nut butters and nuts have been studied quite extensively. As it turns out, people who consume nuts or nut butters are less likely to develop heart disease or type 2 diabetes. According to a separate study from Brigham and Women’s Hospital, individuals who eat a diet high in foods like peanut butter are more likely to keep weight off than people following a lower-fat diet. Researchers at Purdue University also found that people feel fuller and eat less after snacking on peanut butter than other foods.

So, go ahead and spread some gooey peanut butter on a frozen banana (my favorite) or on a sliced up apple. Mix it into your smoothies. Peanut butter - and other nut butters and nuts - can certainly be a part of your healthy diet.