.png)
Ingredients: Roasted peanuts, soybean oil, corn maltodextrin, sugar, hydrogenated vegetable oil, salt, mono- and diglycerides*
Roasted Peanuts
Purpose
Peanuts are the main ingredient and primary source of taste in peanut butter. Peanuts are relatively healthy as they are rich in proteins, fat, fibre, L-arginine, vitamin E, phosphorus, and antioxidants (1, 2, 3).
Health Benefits
Studies have shown they may protect the human body from illnesses like heart disease (peanuts are heart-health certified), cancer, diabetes, and other conditions (1, 4). Peanuts may lose some of their nutritional content from roasting, although the flavour improves (1).
Nutrients in Peanuts
Protein is vital for building and repairing tissues and is a fundamental building block for bones, muscles, skin, and blood (5). Most fats in peanuts are mono- and polyunsaturated (heart-healthy) fats that can reduce cholesterol levels and replace unhealthy fats (1, 2).
Fibre keeps bowel movement healthy and normal, and fuels the good bacteria found in the digestive system (6).
Vitamin E is an antioxidant that helps the immune system function and prevents blood clots by widening blood vessels (3, 7).
Antioxidants are molecules that can fight free radicals (potentially damaging compounds formed in the digestion process) and are also crucial for healthy living (1, 8).
Phosphorus: A mineral that forms bones and teeth, produces proteins, and manages how the body uses fats and carbohydrates (1, 9).
L-arginine: Amino acid that focuses on improving the health of artery walls. This can prevent blood clots and other serious cardiovascular issues (3).
Potential health risks
Roasted peanuts are high-calorie legumes with great amounts of protein and fat (10). If over-consumed, it can cause an increase in weight and may lead to other diseases (10). People with nut allergies should not eat this ingredient. Those with kidney problems should limit intake as the phosphorus in peanuts can affect how the body uses minerals (10, 11).
Recommendation
1.5 ounces of peanuts is recommended per day (12). The dosage of nutrients won’t cause damage to the body. This, however, varies from person to person and depends on different health situations.
Soybean Oil
Purpose
Soybean oil prevents the natural oils in the peanut butter from separating and rising to the top (13).
Health Benefits
The lowered chances of getting heart disease and atherosclerosis are imputed by its good balance of fatty acids (14, 15). Vitamin K is also present in soybean oil, helping consumers boost bone health (14). The omega-3 fatty acids help with brain and heart health (14). Soybean oil is rich in vitamin E, which helps the immune system function and widens blood vessels to prevent blood clots as well (7, 14).
Potential health risks
This oil is found in many food products. When overconsumed, effects include increased weight, which is linked to diseases like diabetes and stomach/intestinal pain (15). Soybean oil also has high amounts of omega-6 fatty acids called linoleic acid (14). Overeating omega-6 is harmful to the heart and blood vessels, leading to an increased risk of cardiovascular disease (14). Eat more omega-3 rich foods, and limit omega-6 intake to improve your health (14, 17).
Recommendation
Generally, consume foods containing soybean oil in moderate amounts. This may differ based on the circumstances people have, like health and age.
Corn Maltodextrin
Purpose
Corn maltodextrin is a highly processed white powder made from corn and is used to thicken and preserve the freshness of peanut butter (18).
Health Benefits
This powder has high energy content (18). Athletes and those who want a quick boost of calories or to gain weight consume maltodextrin as it gives the body a lot of energy (18).
Potential health risks
It may impose different health effects on the body if consumed irresponsibly (18). Corn maltodextrin can cause weight gain and obesity from the starch content (high on the GI), which can lead to a lot of health problems (18). Those allergic to this ingredient may show symptoms like skin irritation, asthma, cramping, or difficulty breathing (19).
Recommendation
Maltodextrin is found in many food items and is safe to consume in very small amounts; however, it can spike sugar and insulin levels and should not be consumed in high amounts for this reason (18). Although the daily consumption should not be greater than 10 grams a day, people with diabetes or who want to lose weight should be careful and consume less (18).
Sugar
Purpose
Sugar is used to make peanut butter sweet.
Health Benefits
Simple sugar is often known as glucose (20). Sugar can offer energy to your body cells and is considered crucial to function as it is a preferred source of fuel for the body (21).
Potential health risks
Sugar is healthy in moderation (20). Too much sugar contributes to cardiovascular diseases, acne, diabetes, and high blood pressure which can lead to other conditions (21, 22). It also affects your pancreas by overworking it to make enough insulin to keep your blood sugar stable (20). By damaging the pancreas, blood sugar levels rise and can damage your brain and kidneys and lead to diabetes (20). Also, producing large amounts of hormones may thicken the blood and cause heart problems and strokes (20).
Recommendation
The recommended amount is no more than 25 (6 teaspoons) grams a day for women and 36 grams (9 teaspoons) a day for men (23). It’s better to get sugar from different sources other than added sugar (e.g. fruits, whole grains, dairy).
Hydrogenated Vegetable Oil (Cottonseed and Rapeseed Oil)
Purpose
Hydrogenated vegetable oil is vegetable oil with added hydrogen, and is used to increase shelf life and modify the taste and texture of the peanut butter (24).
Health Benefits
Cottonseed oil: Not many health benefits are found.
Rapeseed oil (canola oil): Has more monounsaturated fats that are heart-healthy, improving cholesterol levels and plaque formation (25, 26).
Potential health risks
Cottonseed oil: Has higher amounts of omega-6 (linoleic acid) than omega-3 (27). Overeating omega-6 is harmful to the heart and blood vessels (27). Saturated fat increases cholesterol, leading to plaque build-up in the arteries and subsequently may result in cardiovascular diseases (28).
Rapeseed oil (canola oil): Has higher amounts of omega-6 (linoleic acid) than omega-3 (25). Overeating omega-6 is harmful to the heart and blood vessels (27).
Recommendation
Cottonseed oil: Small amounts are fine, but try to eat healthier oils, such as olive and avocado oil.
Rapeseed oil (canola oil): Eating in moderation is fine.
Salt
Purpose
Salt is found in many foods to enhance the taste while acting as a preservative (29).
Health Benefits
Salt is essential in the body as it is responsible for the electrolytes that carry the brain’s electrical signals throughout the body and helps balance the fluids in the body(30).
Potential health risks
Eating too much salt or more than the recommended amount can lead to high blood pressure over time (29). The kidneys may have trouble removing excess salt to the point where the body cells start to contain more water due to osmosis, causing the volume of blood to increase and leading to high blood pressure, heart attacks, and strokes (29). High blood pressure can lead to aneurysms, which is severe internal bleeding (31). Overconsumption can also result in kidney failure by damaging blood vessels, thereby impacting kidney function and leading to a build-up of water and waste in the body (31). Sexual dysfunction, stroke, heart attack and failure, kidney failure/disease, vision loss are all complications from high blood pressure (31).
Recommendation
It is recommended to have 1.5 grams for adults and 1 gram for children (29). Try not to go over 2.3 grams of salt as recommended by the American Heart Association (29).
Mono- and Diglycerides
Purpose
Mono- and diglycerides are emulsifiers, and they help prevent oil and water from separating, while also improving the texture and stability of peanut butter (32). Mono- and diglycerides are fatty acids that are high in both trans and saturated fats, meaning they can affect long-term health and should be eaten in moderation (32).
Health Benefits
Mono- and diglycerides are very similar except for one distinct difference. A monoglyceride is made of glycerol (a small organic molecule that can be used as a sweetener) and one or more fatty acid chains; monoglycerides have one fatty acid chain, while diglyceride has two (32).
Potential health risks
According to the Food and Drug Administration (FDA), mono- and diglycerides are relatively safe when used appropriately and adequately (32). The WHO and The Center for Science in the Public Interest also recognize them as safe for consumption (32).
Recommendation
As mono- and diglycerides are safe and cause little to no harm, there is no exact recommendation or limit for this ingredient because the amount of mono- and diglycerides added are very low and usually makeup about 1% of all fats in the food (32).
Overview: Eat in moderation (varies for everyone)
Amount: 2 thumbs (2 tablespoons or 30 mL)
Although peanut butter is made from peanuts, it shouldn’t be consumed excessively and frequently and harmful effects will occur when eaten excessively. Although natural peanut butter is available without the additives, which is better for our health, they are usually not as creamy or easy to spread and are a bit more expensive. Peanut butter on toast or stirred into oatmeal for breakfast will leave us more satisfied than plain toast or cereal, and thus we will be less likely to crave a sweet snack an hour later. Try limiting your consumption of ingredients such as cottonseed and soybean oil, and if you have allergies to peanuts or other conditions, check with a medical professional before consuming.
References:
Benediktsdottir, A. (2017, August 19). Raw vs Roasted Nuts: Which Is Healthier? Healthline. https://www.healthline.com/nutrition/raw-vs-roasted-nuts.
What Is A Peanut. (2019, June 13). Organic Facts. https://www.organicfacts.net/peanut.html.
Mayo Clinic Staff. (2019, November 14). Nuts and your heart: Eating nuts for heart health. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635.
Atli Arnarson, Ph.D. (2019, May 7). Peanuts 101: Nutrition Facts and Health Benefits. Healthline. https://www.healthline.com/nutrition/foods/peanuts
The University of North Dakota Dining Services. (n.d.). Protein Factsheet. UND. https://und.edu/student-life/dining/_files/docs/fact-sheets/protein.pdf.
GI Society. (2020). Dietary Fibre. Canadian Society of Intestinal Research. https://badgut.org/information-centre/health-nutrition/dietary-fibre/.
Medline Plus. (n.d.) Vitamin E. U.S. National Library of Medicine. https://medlineplus.gov/vitamine.html.
Arnarson, A. (2019, July 29). Antioxidants Explained in Simple Terms. Healthline. https://www.healthline.com/nutrition/antioxidants-explained.
Medline Plus. (n.d.). Phosphorus in Diet. U.S. National Library of Medicine. https://medlineplus.gov/ency/article/002424.htm.
Kerr, G. (2019, March 20). Side Effects of Eating Too Many Peanuts. LIVESTRONG.COM. https://www.livestrong.com/article/474309-side-effects-of-eating-too-many-peanuts/.
National Kidney Foundation. (n.d.). Apples are Okay, but Bananas are not...Top 10 Dialysis Diet Tips. NKF. https://www.kidney.org/news/ekidney/june09/DietTips_june09
American Heart Association. (n.d.). Go Nuts (But just a little!). www.heart.org. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/go-nuts-but-just-a-little.
Reilly, K. (2018, August 8). Why oil collects at the top of some peanut butter jars – and how to prevent it. Insider. https://www.businessinsider.com/why-oil-on-top-of-all-natural-peanut-butter-2017-8.
Link, R. (2020, June 9). 6 Benefits of Soybean Oil (and Some Potential Downsides). Healthline. https://www.healthline.com/nutrition/soybean-oil.
Staughton, Jone. (2020, February 5). 5 Amazing Benefits of Soybean Oil. Organic Facts. https://www.organicfacts.net/health-benefits/oils/soybean-oil.html.
Stanton, B. (2021, February 22). Is Soybean Oil Unhealthy? What The Science Says. Perfect Keto. https://perfectketo.com/soybean-oil/.
Harvard Health Publishing. (2019, September 24). No need to avoid healthy omega-6 fats. Harvard Medical School. https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats.
Shaefer, A. (2018, September 12). Is Maltodextrin Bad for me? Healthline. https://www.healthline.com/health/food-nutrition/is-maltodextrin-bad-for-me.
Silva, J. C. (2018, July 11). What is maltodextrin and is it safe? Medical News Today. https://www.medicalnewstoday.com/articles/322426.
Pointer, K. (2017, March 24). Everything You Need to Know About Glucose. Healthline. https://www.healthline.com/health/glucose.
Harvard Health Publishing. (2019, November 5). The sweet danger of sugar. Harvard Medical School. https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar.
Richards, L. (2020, June 30). What is the impact of eating too much sugar? Medical News Today. https://www.medicalnewstoday.com/articles/eating-too-much-sugar.
Dansinger, M. (2020, June 6). 12 Ways Too Much Sugar Harms the Body. WebMD. webmd.com/diabetes/ss/slideshow-diabetes-too-much-sugar.
Link, R. (2019, September 26). What Is Hydrogenated Vegetable Oil? Healthline. https://www.healthline.com/nutrition/hydrogenated-vegetable-oil.
Kubala, J. (2019, February 7). Is Canola Oil Healthy? All You Need to Know. Healthline. https://www.healthline.com/nutrition/is-canola-oil-healthy.
Lehman, S. (2020, December 3). Canola Oil Nutrition Facts. Verywell Fit. https://www.verywellfit.com/why-canola-oil-is-a-safe-and-healthy-choice-250606.
Gustin, A. (2021, February 22). Why Cottonseed Oil is Bad For You. Perfect Keto. https://perfectketo.com/cottonseed-oil/.
Staughton, J. (2020, March 12). Saturated Fat: Safe or Not. https://www.organicfacts.net/saturated-fat.html.
(2020, October 19). Salt and Sodium. Harvard. https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/.
Overview of Sodium’s Role in the Body - Hormonal and Metabolic Disorders. (n.d.). MSD Manual Consumer Version. https://www.msdmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/overview-of-sodiums-role-in-the-body
Mayo Clinic Staff. (2019, November 19). High blood pressure dangers: Hypertension’s effects on your body. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045868.
Vandergriendt, C. (2017, October 11). What Are Monoglycerides and Are They Safe to Consume? Healthline. https://www.healthline.com/health/food-nutrition/monoglycerides.
Dietitians of Canada. (n.d.). Handy Guide to Serving Sizes. EatRightOntario. http://www.unlockfood.ca/getmedia/255dbbe6-23cd-4adf-9aba-f18310f09e3d/handy-servings-guide-english-for-web-final-october-2015.aspx.
(n.d.) Peanut butter nutrition label. Retrieved October 9, 2020, from Kraft food label
Credits:
Researcher: Ronak Patel, Ethan Ma
Editor: Tanya
Graphics: Ethan Ma
Last updated on August 27th, 2021, 4:17 PM PST/PDT
*Disclaimer: Ingredients may vary from company to company and product to product. The information included is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, please consult a registered dietitian for nutrition recommendations that are customized for you.
This was very helpful, thank you so much and I now know more about what I eat.