The “good” about peanut butter

Community Featured

By Donna French

For The Advocate

Last summer, I had two educated nurses visit my home and during our visit, the subject of peanut butter came up. Afterwards, I felt curious to find out the good and bad of peanut butter. This is what I have learned about peanut butter:

Everyone who eats peanut butter loves it, how it sticks to the top of your mouth before it melts, how it is so tastily delicious, and a little does not seem enough.

Be sure to check the label and buy one without sugars, hydrogenated oils and trans fats. That may be hard to find in the local grocery store. You should purchase real peanut butter which is really just roasted peanuts and sometimes has salt.

Making your peanut butter at home is an easy alternative and will taste so much better than store-bought peanut butter. Use organic roasted peanuts if you can. It only takes about 10 minutes to make your own (

Peanut butter is so delicious in so many recipes of tea-breads, cookies, smoothies, drizzled over salad as a peanut dressing for Asian salad, spring rolls, stir-fries, and so much more. Do you like to cook? This recipe is five minutes and is quick and easyK

Peanuts are not really a nut at all but are members of the legume family of beans, peas and lentils, and they are fantastic for you too, in moderation. One to two tablespoons of peanut butter is considered a serving. And if eating, roasted peanuts equals about one-quarter cup. It is easy to overdo peanut butter if eating with bread or crackers. I made that mistake. Consult your doctor if you have questions.

One-quarter cup of peanuts or two tablespoons of peanut butter contains (approximate) 207 calories, 9 grams of protein, 18 grams fat, 6 grams carbohydrates, 3 grams fibre, and 1 gram sugar. Raw peanuts do contain sugar.

REAL PEANUT BUTTER is an excellent source of healthy fats, protein and fibre.

Homemade real peanut butter or purchased quality peanut butter have many health benefits. Weight loss, heart health, lower the risk of cancer, protect against Alzheimers disease, prevent gallstones, reduce diabetes risk, promote strong bones, increase energy, and so much more.

According to the National Peanut Board, peanut butter has existed since the Ancient Incas and the Aztecs, that they were the first people to transform roasted peanuts into a paste.

In Canada National, Peanut Day is on January 24.

Yes, peanut butter is good for you. Enjoy.

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Next column: WHAT I HAVE LEARNED… About the Bad of Peanut Butter

Donna French was an active member with the Westville,  New Glasgow and Stellarton Line Dancing Groups and is anonymously known as The Flower Fairy of Pictou County. Now living in New Glasgow, former  participant in the Community Access Programme (CAP) at Westville Library, Superstore’s What’s For Dinner Classes, Westville Library Senior’s Cafe Programme, and a former member of Westville Garden Club. She loves gardening, photography, reading and learning