Peanut butter is touted as a nutritious food that is high in protein but there is much more to peanut butter nutrition than just that. First of all, peanut butter is high in fat and it is a calorie dense food. What that means is that a mere two tablespoons of peanut butter contains nearly 200 calories and 16 grams of fat with three of those grams coming from saturated fat. Sure, all that doesn't necessarily make peanut butter bad but did you realize that the PB in your PB&J sandwich has just as many calories as the bread and more fat than a full tablespoon of butter? It really makes you look at peanut butter nutrition in a whole new light, doesn't it?
Now, peanut butter is great in moderation but it isn't this super protein food that some people make it out to be. When it comes to being a protein source, peanut butter is sorely lacking. Just looking at a few labels describing peanut butter nutrition among different brands, the average amount of protein in two tablespoons is 8 grams. You can get nearly twice as much protein from a full cup of nonfat yogurt without any of the fat and less calories.
Another problem with this idea of peanut butter nutrition being so great is the claim that peanut butter is filling so you won't be hungry after eating just a teeny tiny bit. Are you really buying that load of garbage? I have had weight problems in the past and I sure as heck was not satisfied with one eensy little spoonful of peanut butter. I remember sitting down with a jar of peanut butter as a child and eating it with a spoon. In fact, every single overweight person I have ever known (except those allergic to peanuts) has had some diet busting encounters with a jar of peanut butter.
Now, onto the sugar aspect of peanut butter nutrition. Because we're all trying to increase the amount of sugar we eat, right? Well, aren't you? Then why do you eat mashed peanuts blended up with yummy sugar? If you've ever tried natural peanut butter with no added sugar, then you know darn well that regular peanut butter is basically candy. If you haven't tried the natural PB, go pick some up and you might just be shocked by the difference.
When it comes to peanut butter nutrition, my conclusion is that peanut butter is delicious. It absolutely is and I really do love it but it is a difficult food to eat in moderation. It's very easy to mindlessly swipe peanut butter on your toast when the reality is that you would probably be better off putting a little butter and sugar on the toast. If your nutritional needs can handle eating butter and sugar on a regular daily basis, enjoy your peanut butter with no guilt, by all means. If you struggle with your weight though, you may need to open your eyes to the truth behind peanut butter nutrition and leave that creamy candy on the shelf.