Sift with Judy
A dietitian’s selection of curated products that nourish the mind, body and soul
Judy Seybold, MS, RDN, LD, CLC
Chief Nutrition Officer
Peanut Butter's Healthy Perks
The humble goober packs a nutritional punch. Peanuts, which are actually legumes like lentils and peas, are nutrient-dense and rich in unsaturated fatty acids, fiber, vitamins, minerals, and many other bioactive substances, such as phenolic antioxidants and phytosterols. In fact, research shows that eating peanuts or peanut butter on a daily basis helps deliver sustained energy and improved mental cognition, and contributes to a longer and healthier life.
Moreover, protein-rich peanuts have a strong satiety effect, meaning they can stave off hunger for longer. A study published in the British Journal of Nutrition found that people who ate three tablespoons of peanut butter with breakfast had a lower desire to eat 8-10 hours later. Peanuts have a low glycemic index that helps stabilize blood sugar to prevent the feeling of "crashing" in the afternoon. Research also shows eating peanuts twice a week can reduce the risk of premature death by 12% and reduce the risk for certain cancers. Regular consumption also reduces the risk of death due to heart disease by 24%, respiratory disease by 16%, infections by 32%, and kidney disease by 48% when part of an overall healthful diet.
As long as you exercise portion control and watch out for added sugars, peanut butter can be a great addition to your diet. Here's how I sift for peanut butter:
- I begin typing peanut butter into the top search field and select Peanut Butter from the drop-down menu, which results in more than 300 products.
- I then apply filters important to me. Under Lifestyle Diets, I select Clean-Style and Sugars-None Added, which narrows the selection to less than 100. Note that peanut butter is a category that often has hidden refined sugar as part of the ingredient line.
- From these options, I choose my favorites, which are organic and natural.
Have fun finding your personal favorite!
updated February 2022
Sifter can help you find more foods rich in protein. Start your search here→
Sources:
Association of Nut Consumption with Total and Cause-Specific Mortality
Meta-analysis of the association between nut consumption and the risks of cancer incidence and cancer-specific mortality
