Peanut Butter: Important Facts, Health Benefits, and Recipes

Kelly Kolb
With 15 years of working around some of the most brilliant culinary experts, I pride myself on creating delicious and nutritious meals that bring joy to the family table.
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Updated: 5/22/2023

Explore the ultimate guide to peanut butter, covering its history, health benefits, storage tips, and substitutes, to make informed choices in your daily life.

What is Peanut Butter?

Peanut butter is a delicious and creamy spread made from ground roasted peanuts. It originated in the United States in the late 19th century and has since become a staple in many households worldwide. Peanut butter is commonly used as a spread on bread, crackers, and fruit, or as an ingredient in various recipes, such as smoothies, cookies, and sauces.

Is Peanut Butter Healthy?

Peanut butter is a nutrient-rich food that can be part of a healthy diet when consumed in moderation. It is an excellent source of plant-based protein, healthy fats, vitamins, and minerals. However, it's essential to choose natural peanut butter without added sugars, hydrogenated oils, or excessive salt to reap its full benefits.

7 Health Benefits of Peanut Butter

1. High in protein: Peanut butter is a great source of plant-based protein, which is essential for building and repairing muscles and tissues.

2. Rich in healthy fats: The monounsaturated and polyunsaturated fats in peanut butter can help lower bad cholesterol levels and reduce the risk of heart disease.

3. Good source of vitamins and minerals: Peanut butter contains essential nutrients like vitamin E, magnesium, potassium, and zinc.

4. May help with weight management: The protein and healthy fats in peanut butter can help you feel fuller for longer, potentially aiding in weight management.

5. Supports brain health: The healthy fats and antioxidants in peanut butter may promote brain health and protect against neurodegenerative diseases.

6. Boosts energy levels: The combination of protein, healthy fats, and carbohydrates in peanut butter provides a steady source of energy.

7. May improve blood sugar control: The low glycemic index of peanut butter may help regulate blood sugar levels, making it a suitable option for people with diabetes.

History and Background of Peanut Butter

Peanut butter was first introduced in the United States in the late 1800s by Dr. John Harvey Kellogg as a nutritious and easily digestible protein source for his patients. It gained popularity over time and became a staple food during World War II due to its high nutritional value and shelf life. Today, peanut butter is enjoyed by millions of people worldwide and is a key ingredient in various cuisines.

What is the Best Way to Store Peanut Butter?

To maintain freshness and quality, store peanut butter in a cool, dry place away from direct sunlight. Natural peanut butter, which contains oil separation, should be refrigerated after opening to prevent spoilage and maintain its creamy texture.

What are the Different Types of Peanut Butter?

There are several types of peanut butter, including:

  • Creamy: Smooth and spreadable with no visible peanut pieces.
  • Crunchy: Contains small chunks of peanuts for added texture.
  • Natural: Made with minimal ingredients, usually just peanuts and salt, without added sugars or hydrogenated oils.
  • Flavored: Infused with additional flavors like chocolate, honey, or cinnamon.

What is the Best Substitute for Peanut Butter if I Don't Have It?

Suitable substitutes for peanut butter include almond butter, cashew butter, sunflower seed butter, or tahini. These alternatives provide similar textures and can be used in recipes or as spreads.

What Cuisines use Peanut Butter?

Peanut butter is a versatile ingredient used in various cuisines, such as:

  • American: In sandwiches, desserts, and snacks.
  • African: In savory sauces and stews.
  • Asian: In dipping sauces and salad dressings.

Can Peanut Butter Go Bad?

Yes, peanut butter can go bad over time, especially if not stored properly. Signs of spoilage include an off smell, mold, or a rancid taste. Always check the expiration date and discard any peanut butter that appears or smells spoiled.

Can Peanut Butter Cause Constipation?

Peanut butter is relatively high in fat and low in fiber, which may contribute to constipation if consumed in large quantities or without sufficient fiber intake from other sources.

What are Peanut Butter Chips?

Peanut butter chips are small, confectionery morsels made from a mixture of peanut butter, sugar, and stabilizers. They are commonly used in baking recipes, such as cookies and brownies, to add a peanut butter flavor and texture.

Nutritional Facts
1 cup
Amount per serving
Calories
1517
Carbohydrates
61.9 g
Fat
127.8 g
Protein
56.6 g
Saturated Fat
24.6 g
Sodium
1228.1 mg
Fiber
14.7 g
Sugar
16.8 g