This article is from the WebMD Answers to Questions Archive

By Kathleen Zelman, MPH, RD/LD
WebMD Weight Loss Clinic

Much of the confusion surrounding peanut butter is related to its decadently delicious taste. It is hard to believe that something so wonderful could also be good for you. Peanut butter lovers, rejoice -- the news is good. According to recent USDA research, commercial peanut butter is chock full of good nutrition without those unhealthy trans fatty acids. The only limitation to enjoying peanut butter is the two-tablespoon portion size.

Nutritional Powerhouse

Peanuts and peanut butter are loaded with fat; however, it is the heart-healthy, unsaturated type of fat. Over 80% of the fat in peanuts comes from monounsaturated and polyunsaturated fats -- both kinds shown to be beneficial in lowering blood cholesterol levels.

We all need fat in our diets but the caveat is to keep the total amount of fat as low as possible and, when choosing fats, choose the healthy unsaturated kind such as peanut butter or olive oil.

Recently, the FDA approved a health claim that says, "Diets containing one ounce of nuts per day can reduce your risk of heart disease," due to the overwhelming scientific research supporting the nutritional role of nuts. Peanut butter is not only an inexpensive source of plant protein and healthy fats but also packed with nutrients including vitamin E, folate, niacin, copper, potassium, selenium, zinc, magnesium, and fiber.

By law, peanut butter must contain 90% peanuts -- most brands actually contain 92%-93%, leaving very little room for additional ingredients. Small amounts of sugar, salt, stabilizers, and hydrogenated vegetable oils make up the remaining 10%.

The hydrogenated vegetable oils that are added to commercial peanut butter amount to only 1%-2% of the total weight, not enough to register the minute amount of trans fats. In fact, when labeling laws go into effect, peanut butter labels will boast "0" in the trans fat content.

Americans' love affair with peanut butter results in the purchase of more than 800 million pounds per year. Can you imagine childhood without peanut butter and jelly sandwiches? Who doesn't love peanut butter on bread, crackers, or straight from the jar? According to folklore, peanut butter was invented in 1890 as a health food for malnourished patients -- with good reason.

Dieter's Dream Come True

Most dieters shudder when you suggest peanut butter as part of a healthy diet. For years, savvy dieters have shunned nuts and peanut butter as forbidden foods because of their high fat content. Forget everything you ever knew about peanut butter and delight in knowing they are now considered health food. Once again, the key to including the great taste of peanut butter into a healthy diet without adding extra fat and calories is portion control.

To find a food that is delicious, nutritious, and filling is a dieter's dream come true. Dieters who eat nuts tend to stick to their diets because the fat and fiber content of nuts are very filling. As a result, they are not as hungry and ultimately eat less and lose more weight. Portion Control

Nuts might be considered health food but they don't give you a license to overindulge. When you add nuts or peanut butter to your diet, you add the health benefits, but you also add calories. The goal is to eat nuts or peanut butter instead of other fat sources in the diet such as cakes, cookies, or chips. So don't worry about trans fats in peanut butter, enjoy one of America's favorite foods but do so in moderation.

Kathleen M. Zelman, MPH, RD/LD, is the director of nutrition for the WebMD Weight Loss Clinic and spokeswoman for the American Dietetic Association.

The opinions expressed herein are the guest's alone and have not been reviewed by a WebMD physician. If you have a question about your health, you should consult your personal physician. This event is meant for informational purposes only.

Published Oct. 10, 2003.

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