October 23, 2003

Prairie Fare: Are You Nutty for Peanut Butter?

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

My eight-year-old son loves peanut butter. I often find peanut butter remnants on spoons in the sink. I also frequently find empty peanut butter jars.

The other day my growing boy was wondering what kinds of snacks were available. I suggested peanut butter and crackers. He suggested a plate full of peanut butter. I asked him if he had stock in the peanut butter company.

George A. Bayle, Jr. developed peanut butter in 1890 at the request of a physician who was looking for a nutritious protein substitute for those who couldn’t chew very well. It was known by the less appetizing title "ground peanut paste" in those days. It was a little gritty. In the 1920s a churning process was developed to make peanut butter a smoother product.

Today’s peanut butter varieties range from smooth to super-chunky. Reduced fat varieties also are available.

Our household isn’t unusual in our preference for peanut butter. According to market research, over three-fourths of U.S. households consume peanut butter, and they buy it about four times per year. About 70 percent of households pick the creamy variety.

Moms have a great influence on the type of peanut butter purchased. That’s why we’re "featured" in so many peanut butter commercials. In reality, moms usually choose the type of peanut butter they were served as a child. Compared with moms who work outside the home, stay-at-home moms use more peanut butter.

So, how does peanut butter stack up, nutrition-wise? A staple in school lunch programs, peanut butter is a good source of protein. Peanut butter contains about 190 calories and 17 grams of fat per 2 tablespoon serving. The fat in peanut butter is primarily polyunsaturated and monounsaturated, which are more heart-healthy than saturated fat. Peanut butter also contains magnesium and fiber.

Since peanut butter is fairly "energy dense," researchers have studied its role in weight gain. Researchers provided normal-weight adults with about 500 to 600 calories in the form of peanuts daily (or about 3,500 calories per week). We generally would expect a weight gain of about one pound with each additional 3,500 calories.

The researchers reported that the participants compensated for the extra peanut-based calories by eating less of other foods. They gained about 2 pounds over eight weeks instead of the predicted 8 pounds.

Peanut butter may also help reduce the risk of diabetes. Researchers studied the relationship between nuts or peanut butter and Type 2 diabetes in the Nurses’ Health Study, which includes data from over 83,800 women in 11 states over 16 years. Eating about five tablespoons of peanut butter a week was linked with a lower risk of Type 2 diabetes among women.

Here’s a way to sneak some fruit into a peanut butter lover’s sandwich. This recipe is adapted from one featured on the National Peanut Board Web site: www.nationalpeanutboard.com 

Peanut Butter and Fruit Spread

1 apple, unpeeled and quartered
1/2 c. dried cranberries (or raisins)
1 c. peanut butter (smooth or chunky)
1/4 c. orange juice
1/2 tsp. cinnamon

Chop apples and cranberries in food processor or by hand. Mix peanut butter, juice and cinnamon. Combine all ingredients. Cover and refrigerate.

Makes 12 2-tablespoon servings. Each serving contains 160 calories, 11 grams fat, 11 grams carbohydrate and 2 grams fiber.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu

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