“I love peanut butter but I don’t buy it. Otherwise I over-eat it.”

“Peanut butter is so fattening—but so yummy.”

“Is almond butter better healthier than peanut butter?”

Peanut butter is, without a doubt, one of the most popular sports foods around. Ask runners what they eat before a marathon, and the majority will say, “Bagel with peanut butter.” Ask cyclists what they eat during a century ride, and the answer is inevitably “Peanut butter and jelly sandwiches.” Assuming you are not allergic to peanut butter (PB), you might love it, but you also might have a love-hate relationship with this popular food. You love it so much you can easily end up eating a lot of it. You hate it because you fear it will contribute to fat gain and health problems. Hence, the goal of this article to erase the hate so you can love eating PB guilt-free, without negative consequences. 

Note: Peanuts grow underground and are technically a member of the legume family, along with beans and peas. They share a nutrition profile similar with tree nuts, so we can get lump them into the same conversation. Hence, the information in this article relates to not just peanut butter but to all nut butters.

Is peanut butter fattening?

PB is not inherently fattening. If anything, people who eat peanuts, nuts, and nut butters are slimmer than nut avoiders. This fact is based on data compiled from ~576,000 people followed for, on average, about 18 years (1). Higher nut and PB intake was associated with lower body weight, a smaller waist, and weight loss. PB eaters did not have a higher BMI or percent body fat. If anything, eating PB, nuts, and nut butters seemed to have a protective effect against weight gain. 

How can such a high-fat food be slimming? 

The warning we once heard to limit foods high in fat and calories has proven to be unwarranted. The fat in PB is satiating. A PB sandwich keeps you feeling fed for longer than, let’s say, a turkey sandwich. Having fat in each meal also makes the meal taste better. Fat carries flavor. A spoonful of yummy PB pleases the taste buds, so you’ll be less likely to go poking around the kitchen looking for something else to eat, like ice cream. This can spare you from excess calories…

Should I pour off the oil that rises to the top of the all-natural PB jar? 

Pouring off the oil leaves you with a lower calorie product, but it is less-yummy and less health-protective. Of the 14 grams of fat in a tablespoon of peanut oil, 10.5 are from “good” health-enhancing fats. Peanut oil is a source of vitamin E, an anti-oxidant that knocks down inflammation. People who eat PB, nuts, and other health-promoting oils five or more times a week have a reduced risk of heart disease and Type 2 diabetes. Why suffer through dry, less tasty, less health-protective PB when PB is not “fattening”?  Storing the jar upside down can erase the oil-on-the-top issue.

Is PB better for pre-exercise fuel or post-exercise recovery? 

PB, being primarily protein and fat, is a slow-to-digest fuel as compared to grains, fruits and vegetables (carbohydrates). Protein and fat take far longer to digest, so they are a poor choice for quick energy before you exercise. That said, if you will be doing a long workout that lasts for more than 1 to 1.5 hours, having PB before you exercise will offer sustained energy. It also can help buffer an influx of sugary gels and sport drinks. 

After exercise, the fat and protein in the peanut butter will poorly refuel your muscles. The preferred recovery food offers three times more carbs than protein. Hence, a better choice is a PB & banana sandwich or pasta with a spicy Thai peanut butter sauce. That spoonful of PB straight from the jar will fill your tummy, but it will not rapidly refuel your muscles.

What’s the preferred type of peanut butter: organic? unsalted?

• Most long-term health studies have followed typical Americans who eat PB that is processed (hydrogenated) to keep the oil from separating out. Hydrogenation can create a bad trans-fat, though the amount of trans-fat is small, less than 0.5 gram per serving. (Negligible amounts show up as 0 grams trans-fat on the Nutrition Facts label). The health benefits of any type of PB seem to outweigh any potential negatives, but in general, less processed foods (of any type) are preferable to highly processed versions.
• Organic PB is nutritionally similar to conventional PB, but has a higher price tag, jumping from about 20 cents to about 37 cents per serving (2 Tbsp). Pesticides in PB are negligible. “They are sprayed on the ground before planting and disintegrate quickly; they have a very short half-life,” reports a Teddie PB spokesperson.
• The amount of sodium (the part of salt attributed to high blood pressure) in Jif is 135 mg/serving, similar to the amount in a slice of bread. This is not very much sodium, given the recommended intake is 2,400 mg. sodium a day. (The “average American” consumes 3,400 mg/day). As a fit, healthy, lean rower who likely has low blood pressure, do you need to limit your salt intake, given you lose salt in sweat? High blood pressure tends to be rooted heavily in family genetics, lack of fitness, and being overweight. 

Is almond butter better than peanut butter? 

Almond butter is far less sustainable that PB and is far more expensive, but it is equally nourishing. The subtle nutritional differences are insignificant, in context of your entire day’s food intake. In terms of planetary health, almonds have a much higher water footprint compared to peanuts (80.4 gallons water per ounce of almonds vs 4.7 gallons for peanuts).

What about PB with flax?

Some peanut butters contain flax. Flax is among the richest sources of ALA, a plant-based omega-3 fat that is deemed anti-inflammatory and heart-healthy. A tablespoon of flax seeds offers about 2,350 mg ALA; a serving of peanut butter with flax might offer only 300 mg ALA. Given the recommended intake of ALA is about 2,000 mg/day, it seems like the addition of flax to peanut butter would have insignificant health benefits—though that depends on how much PB with flax you eat in a day! 

How can I keep myself from eating too much peanut butter?

1. Prevent yourself from getting too hungry. Curbing your appetite can keep you from overeating too much of any yummy food.
2. Eat PB as often as you want. Trying to limit it contributes to binges on peanut butter-by-the-spoonful. Overeating PB typically happens before you put yourself in diet-jail, or when you flunk out of diet-jail. If you give yourself permission to enjoy PB every day, if not every meal, it will soon lose its power. Give it a try?

Sports Nutritionist Nancy Clark, MS, RD counsels both casual and competitive athletes in the Boston-area (Newton; 617-795-1875). Her Sports Nutrition Guidebook can help you eat to win. For more information about her books and online workshop, visit NancyClarkRD.com. 

References

1. Nishi S., E Viguiliouk, S Blanco Mejia, et al.  Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose-response meta-regression of prospective chohorts and randomized controlled trials. Obesity Reviews. Sept 8, 2021 Open access  https://doi.org/10.1111/obr.13330
2. https://www.utoronto.ca/news/nuts-are-not-linked-weight-gain-u-t-study

I think you will agree, the spirit of fall was with me on the day I created this recipe. The savory pumpkin custard is an unexpected surprise. Pan-roasted mushrooms with carmelized shallots and onions. The holiday flavors with just a little heat make this bread pudding a stand-alone entree or extraordinary side for your fabulous Roast Turkey.

Bread Pudding

• Preheat oven to 325 degrees. Prepare an 8 x 8 baking dish, or 6-6 oz ramekins with oil of your choice.
• 1 loaf of bread of your choice, Gluten-Free works well too!

Custard

• 6 Egg Yolks or Cashew Cream (soaked and blended cashews)
• 3/4 c Half-n-Half — Forager does a great vegan one (you may need more or less depending on the bread)
• 1/2 c Pumpkin Puree
• 1/2 tsp Baking Powder
• 1 tsp Poultry Seasoning
• 1/2 tsp Cayenne Pepper (optional)
• 1/4 tsp Salt

Remove crust from bread. Cut into one-inch cubes and spread on a cookie sheet. Toast just until lightly golden, and bread feels dry. In a separate bowl, mix all custard ingredients. Add toasted bread to custard, mix and set aside.

• 1 1/2 c Shiitake mushrooms, remove stems
• 1 Yellow Onion, diced
• 1 Shallot, sliced thin
• 2 Tbls Butter, Vegan Butter
• 1 1/4 tsp ground Sage
• 3/4 tsp ground Nutmeg
• 3/4 tsp Garlic Salt
• 1/2 tsp Black Pepper
• 1 tsp Salt

Cut mushrooms caps into quarters. Melt butter in a saute pan, over medium heat. Add onions and shallots; melt slowly and carmelize. When soft and starting to turn golden, add mushroom pieces. Cook eight minutes, or until onions and mushrooms are well caramelized and fork-tender. Add to bread and custard bowl, mix gently. Set pan aside away from heat. This is the base for your sauce.

Fill a large, deep baking dish with one-inch hot water. Place on the middle rack in your oven. Be sure the pan is stable on the rack. Heat pan and water while you prepare the bread pudding in your vessel of choice. Please, don’t pack the pudding into the dishes too tightly — this will yield a dense, rubbery, end product! Push down enough to have an even thickness and ease when you unmold for service: not so much that you push the air out of your custard and bread. Carefully open the oven and place the baking dish or the ramekins down into the water. The hot water should come halfway up the dish. Bake 60 minutes for 8×8, or 50 minutes for ramekins. Cool slightly. Run a knife around the edge before unmolding.

Pan Sauce

• 1/2 c  Marsala, Proseco, or White Wine
• 3-4 Tbls cold Butter, (vegan works well, I like Myoko’s Creamery)
• Salt, Pepper and fresh chopped Parsley

Place the Saute pan you used earlier for the onions and mushrooms over medium heat. When the pan is hot, deglaze the pan with the prosecco, whisking to stir up all of the flavorful bits. Reduce the liquid by 1/3. Turn off heat and whisk in cold butter, one tablespoon at a time until very smooth and emulsified. Serve immediately.

Handy Hint: Bake bread pudding and cool completely. Freeze for later use. To reheat, remove from freezer, place in the refrigerator overnight. Wrap in foil and warm in a 350-degree oven. Makes a great lunch with sauteed greens, or a crisp salad.

Tasty Tip: For garnish, cut small cubes of Butternut squash and Pumpkin, toss with Grapeseed or Avocado oil, and roast until GBD (Gloden Brown and Delicious) for added phyte and a pro-level plate.

Phyto Facts

Nothing is more powerful against cancer in general than Vitamin A. Beta-Carotene in yellow, orange and red foods — like pumpkin, egg yolks, spaghetti squash, carrots, cantalope and bell peppers — give our bodies the tools to make vitamin A. Once we use the vitamin A our bodies create Absisic acid. This wakes our immune system up and assists it in responding to invaders and mutations.

Shiitake mushrooms in particular are associated with longevity. They prevent protein molecules, called adhesion molecules, from forming. This prevents all of the unwanted clumping of immune cells and other bio-materials and prevents this material from sticking to the walls of our blood vessels. The perfect source of bioavailable iron, Shiitakes are a vegan’s best friend. It is now thought to be the easiest form of non-animal iron to absorb and utilize. The macrophage is probably the Shiitake’s greatest claim to fame, however. These immune cells identify and clear potentially cancerous cells from the body. The Shiitake actually makes the macrophages more efficient in doing this very important job; the job of preventing cancer from even being able to get started in our bodies. The glucans present keep the blood sugar level and actually have shown promise in healing the pancreas over time. The Shiitake is a diabetic’s go-to protein source to ensure no undue stress caused by a high meat diet is avoided while still getting a complete source of amino acids. Shiitakes ease stress on the immune system and clear free radicals specifically created by and related to all types of exercise.

Get more great recipes from Tina Martini — her book, Delicious Medicine: The Healing Power of Food is available to purchase on Amazon. More than a cookbook, combining 20+ years of experience, along with her love of coaching, cooking and teaching, Tina offers unexpected insights into the history and healing power of clean eating, along with recipes to help reduce your risk of disease and improve overall wellness so you can enjoy life!

Affectionately referred to as The Walking Encyclopedia of Human Wellness, Fitness Coach, Strength Competitor and Powerlifting pioneer, Tina “The Medicine Chef” Martini is an internationally recognized Naturopathic Chef and star of the cooking show, Tina’s Ageless Kitchen. Tina’s cooking and lifestyle show has reached millions of food and fitness lovers all over the globe. Over the last 30 years, Tina has assisted celebrities, gold-medal athletes and over-scheduled executives naturally achieve radiant health using The Pyramid of Power: balancing Healthy Nutrition and the healing power of food, with Active Fitness and Body Alignment techniques. Working with those who have late-stage cancer, advanced diabetes, cardiovascular and other illnesses, Tina’s clients are astounded at the ease and speed with which they are able to restore their radiant health. Tina believes that maintaining balance in our diet, physical activity, and in our work and spiritual life is the key to our good health, happiness and overall well being. Visit her website, themedicinechef.com