Long associated with American junk food, peanut butter is now very popular among young people. But if it is perceived as a healthy and nutritious food, can we eat it when we have cholesterol? Answer.
What is peanut butter?
Peanut butter is a paste made from roasted and crushed peanuts. Some manufacturers add oils (sometimes palm oil), sugar and salt to improve its texture and preservation.
On a daily basis, we happily spread it on bread, crackers or fruit. It is also used in various sauces (in a coconut milk curry for example) or in smoothies, pastries and savory dishes (mafé, pad thai…).
Finally, for a snack, peanut butter is transformed into a delicious “dip”, accompanied by celery sticks or pieces of apple.
Many health benefits
Beyond its rich, salty flavor, peanut butter is a perfect combination of protein, fiber and healthy fats (including omega-9, omega-3 and omega-6) that helps maintain a stable energy level throughout the afternoon (goodbye cravings!). Its healthy fatty acids are also beneficial for the heart. Finally, peanut butter is rich in several essential vitamins and minerals, such as:
- Magnesium : This mineral is essential for the proper functioning of muscles and nerves. It also participates in the regulation of blood sugar and protein synthesis;
- Potassium : It helps maintain healthy blood pressure;
- Zinc : It plays a role in protecting skin aging and also participates in wound healing;
- All B vitamins (B1, B3, B6 and B9) and vitamin E, a powerful antioxidant.
Do peanut butter and cholesterol go well together?
Generally speaking, consuming peanut butter every day is a good idea – as long as you don’t overdo it.
“When it comes to plain peanut puree, without the addition of hydrogenated oil and naturally rich in good fats, consuming it is of course permitted. Certainly, it contains saturated fatty acids, but also unsaturated fatty acids, beneficial for the cardiovascular system. Thus, peanut butter can be perfectly integrated into a balanced diet, provided you choose it carefully and, of course, consume it in moderation – like any food.“, states the expert in the preamble.
Then, in case of cholesterol – again this spread is allowed.
“When I see patients with excess cholesterol, I remind you that no food is strictly prohibited. The main thing is to have a diet rich in fiber, which helps to lower “bad” cholesterol. It is not the consumption of a single food that counts, but several. It is therefore important to vary the sources of fatty acids, in particular by consuming vegetable oils and nuts, which include peanuts. In summary, moderation and sufficient fiber/good fat intake remains the key. concludes the nutritionist.