5 Things You Didn’t Know About Peanut Butter

April 28, 2017

PEANUT BUTTER! It is definitely one of my favorite ingredients. It’s sweet, salty, smooth and sometimes crunchy, all the reasons for me to include it in my diet day after day.


This post was written by Reem Al Ahmadieh, dietetic intern and it edited by Rola Ghaddar, US Registered Dietitian and Certified Health Coach at Healthy Happy Us, a nutrition and exercise diet center in Beirut, Lebanon.


In this blog, I will be sharing with you 5 fun facts I learned about peanut butter that you probably did not know before.


1.  Peanut Butter can actually reduce diseases 

Did you know that eating peanut butter can help reduce heart disease, cancer, diabetes and aging? Peanuts are a very good source of  antioxidants. This triggers our body’s defense system to act out against various different diseases.


2. Peanut butter is used to feed the malnourished 


❤️? #treatmentofmalnutrition #iocc #fieldwork #humanitarian #aid #babymona

A post shared by Rola Ghaddar (@rola_ghaddar) on

Peanut butter is also used by the United Nations  to feed the malnourished in famine situations. Peanut-based paste is rich in healthy fats, carbohydrates, high-quality proteins and it is an excellent source of the antioxidant vitamin E and immunity-boosting B vitamins! One of the many reasons they picked it is because of its heavenly sweet taste; this way kids will easily eat it.


3. Peanut Butter is high in protein and healthy fats 

Peanut butter is actually a very healthy snack much better than other sugary snacks. It can also be used in many interesting dessert recipes. The key is to eat peanut butter in moderation, a single serving is just two tablespoons, and 190 calories so you will have to watch our for the portion size. Two typical tablespoons, 32 grams, will also give you around 16 grams of healthy fats and 8 grams of protein.  This makes it one of the main components in a bodybuilding diet.


4. Peanut butter on shelves are not always healthy

The first peanut butter you would grab in the supermarket will most probably be not so healthy. The secret key to healthy eating is reading food labels and in specific the ingredients. The less the ingredients the healthier your choice is!

Most peanut butter on shelves contain unhealthy ingredients!

Most peanut butter on shelves contain unhealthy ingredients!

Make sure to avoid buying peanut butter that contains:

  • Added sugar
  • Palm oil
  • Hydrogenated fats

You can even make your own healthy peanut butter at home. And to your surprise, it is very simple and easy! 

Organic and healthy peanut butter is available at Healthy Happy Us center in Verdun, Lebanon. 


5. Peanut butter can be made at home in less than 5 minutes


  • 2 cups (300 g) of unsalted Roasted peanuts
  • ¼ tsp of salt
  • 2 tsp of Peanut oil

Preparation method:

  1. Preparation of emulsion

All ingredients, except peanut oil are ground to form a homogeneous mixture

Home made peanut butter recipe.

Home made peanut butter recipe. Photo taken from pinch of yum blog.

  1. Add peanut oil

Peanut oil is added slowly to the mixture with continuous mixing

Home made peanut butter recipe.

Home made peanut butter recipe. Photo taken from pinch of yum blog.

  1. Filling peanut butter into jars

The mixture is filled into sterilized jars and stored at room temperature. Peanut butter has a long shelf-life since it is an oil-based product and it’s low in moisture, so bacteria don’t like to grow there.


Home made peanut butter recipe.

Home made peanut butter recipe. Picture taken from pinch of yum blog.

Peanut butter is a great source of protein, healthy fats, fiber and other vitamins that you need. Choose the right one and eat it with pleasure!

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Rola Ghaddar

US Registered Dietitian at Healthy Happy Us
Her smile, positive energy and optimism are transferred to the people around her. She always has ways to motivate you to achieve your health goals! She has a passion for nutrition education and she is bound to make your healthy living journey a fun learning experience. Her extensive experience with NGOs and Syrian refugees allows her to comfortably communicate, counsel, and educate people from different backgrounds and age groups. Her patience is incomparable, as she's always ready to answer all her client’s inquiries.
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