A. Dear Natalie,   

   You are correct; but so is your roommate! Peanut butter is a great high-protein snack. Although there is, on average, 16 g of fat per 2 tablespoons or 32 g (which is 25% of the Daily Value*), over 80% of this fat is the unsaturated kind. Unsaturated fat has many beneficial qualities: it is heart-healthy, reduces the risk of cardiovascular disease, and provides essential vitamins and minerals, including niacin, folic acid, phosphorous, vitamin E, and cancer-fighting phytosterols.[i] As with all plant foods, peanut butter is naturally cholesterol-free. According to the Peanut Institute, a study published in the December 1999 American Journal of Clinical Nutrition by researchers from Penn State University indicated that peanuts and peanut butter “lowered blood cholesterol levels as effectively as olive oil in moderate fat diets.” The described peanut butter diet was also “more effective than a low fat diet in maintaining HDL-cholesterol levels and lowering triglyceride levels.” In addition, the study found “the diet that included peanuts and peanut butter lowered cardiovascular disease by 21%, whereas the low-fat diet decreased the risk by only 12%.”[ii]    

   What does this all mean? Peanut butter has many healthful qualities and, if eaten in moderation in conjunction with 30 minutes minimum of daily exercise, should not make you gain weight. Only three of the 16 g of fat are saturated, which makes up 15% of the Daily Value. Just make sure to limit your overall saturated fat intake.   

   Not convinced? Why not try an alternative. Almond butter is also cholesterol-free, high in protein and essential vitamins and minerals, and has less saturated fat! The taste is a little bit different, but mixed with other foods in a sandwich or with fat-free ice-cream, should not make too much of a difference. Get some here.    

   Also, while both natural and regular peanut butters may contain some sugar and salt for flavoring, only regular peanut butter has partially hydrogenated vegetable oil, which has been speculated to add trans fat to products. Eating too much trans fat will, in fact, cause you to gain weight. CitySlim recommends buying natural peanut butter, even though you might see some separation of the oil. Many brands add the partially hydrogenated vegetable oil (basically heated oil infused with hydrogen atoms that result in a “trans” conformation in fat molecules), to please consumers, who prefer seeing a unified, even texture of the peanut butter. Don’t be fooled! You do not have to pour off the oil if you purchase the natural kind. This oil is not unhealthy; mixing it in yourself will save you the few extra grams of fat versus purchasing regular brands.    

   Ok, so to recap: you can eat your PB but do not overdo it (because of the small amount of saturated fat). Look for natural brands without partially hydrogenated vegetable oils and with a limited amount of added salt and sugar. If you’re feeling adventurous, opt for the healthier almond butter alternative!   Bon appétit. J