The 8 Best Peanut Butter of 2024 in India : A Dietitian’s Picks

Introduction

Peanut butter is a darling to many because of its invincible nutritional value, awesome taste, and several other advantages. Peanuts originated in South America and John Harvey Kellogg first made peanut butter in 1895. During the St. Louis World Fair in the year 1904, peanut butter made its first public appearance. Peanut butter is extremely beneficial for those who are health-conscious and fitness enthusiasts as well. Its rich nutrient content makes it a healthier form of butter than can be consumed along with oatmeal pudding, sandwiches, regular bread spread, etc. A medium chunk of peanut butter can provide you with enough energy and nutrition to keep you physically active for another 1 hour.

 

The prime purpose behind the idea of peanut butter was to provide nutrition, especially protein to those who need it but cannot chew food, i.e., especially old people. However, in this era peanut butter is beyond that specific genre, and owing to its superior health benefits, most of us love this yummy spread. In this blog, we’ll discuss the 8 best peanut butter in India and every other information you must have before buying a jar.

 

Let's take a deep dive into these 8 best Peanut Butter in India

Tips for choosing the right Butter for you

Prime facts to consider before buying peanut butter:

Peanut butter is known to prepare your body for strenuous and exhausting physical exercises that help you to become fit. It has properties that boost metabolism and body immunity. The naturally sweet flavor of peanut butter remarkably satiates sugar and hunger cravings. It has plenty of benefits that push you toward your fitness goal and therefore while buying peanut butter the following facts should be considered.

 

 

Sugar content:

Conventional or processed peanut butter generally contains added sugar so customers can enjoy its sweet flavor. There are certain brands that label the jar of peanut butter as “natural variety” that contains added sugar of about 3-5 grams, which is equal to 1 teaspoon per 2-tablespoon serving. Therefore, look for peanut butter that is completely devoid of sugar in any form, and look for ingredients like corn syrup, molasses to honey and stevia, etc.

Added oil:

A jar of peanut butter has hydrogenated oil, beware that can be a source of trans fats. We’ve already discussed that the presence of these fats generates heart diseases, strokes, and other high cholesterol-related illnesses. To give a smooth spreading effect, brands often use emulsifiers in peanut butter and these emulsifiers are usually in the form of added palm oil, which is harmful to one’s cardiac health. A natural peanut butter variety should either contain no trace of the above ingredients or have coconut oil instead as a substitute. Therefore, feel free to reject those brands that have the slightest amount of those ingredients.

A number of ingredients:

Too many cooks spoil the broth! You must have definitely heard of this popular proverb. Peanut butter that has no added preservative as extra added sugar or fat is the best form of peanut butter. Some brands add the term “reduced fats” in a jar of peanut butter. It is a tricky method they add starchy substitutes to it, which proves to be even more harmful than its former variety.

Organic product:

Try to choose all-natural, organic, non-hydrogenated peanut butter. Peanut butter is made by roasting and blanching the nuts. It is then followed by solid grinding that creates the final output with a smooth rich finish. But, along the way, there are certain practices that manufacturing agents indulge in which can be deceiving for consumers that are not very well informed. One thing to consider while buying peanut butter is to always reach out for all-natural and organic kind.

Nutrient content in peanut butter:

It has been observed that each 2-tablespoon (tbsp) serving of smooth peanut butter provides the following nutrients, minerals, and vitamins.

 

Benefits of using Butter

Weight loss

Peanut butter has a natural sweetness that curbs your craving for sweet and sugar-oriented food. Besides, it is absolutely filling in nature that controls your hunger quite efficiently and this happens due to the presence of protein, fiber, and trans-fat in it. Weight loss is necessary to keep your body fit and immune.

Boosting heart health

In order to have a healthy heart, certain ingredients are required in your food. Natural and genuine peanut butter contains those ingredients:

• monounsaturated fatty acids (MUFAs)
• polyunsaturated fatty acids (PUFAs)
• niacin
• magnesium
• vitamin E

The proportion of unsaturated fats (PUFAs and MUFAs) to saturated fats in the diet plays an integral role in maintaining heart health to a great extent. Peanut butter has a similar ratio to olive oil which also helps to keep the heart healthy. However, if you consume peanut butter more than the recommended dosage, you might have more calorie and sodium intake and that is not good for your health.

Fitness

Bodybuilders and fitness enthusiasts often consume peanut butter because it is an easy way to increase calorie and unsaturated fat intake. Peanut butter is an amazing source of protein, which is essential for building and repairing muscles. Though it does not contain all the essential amino acids spreading peanut butter on whole-grain bread makes a more complete protein meal, as the bread contains the amino acid methionine, which peanut butter lacks. If you need to gain muscle peanut butter acts great if you consume a suitable body mass gainer.

Controls blood sugar levels

Peanut butter contains relatively low-carbohydrate food that contains good amounts of fats and protein, as well as some fiber. Due to various health issues, brands are replacing saturated fats with monounsaturated fats in their diets which is good for health.

Therefore, peanut butter, with no added sugar, does not have a significant impact on blood glucose levels. Medical experts have also claimed that peanut butter if consumed at the correct dosage for breakfast helps women with obesity and controls the risk of type 2 diabetes.

Peanut butter is a good source of magnesium, which is an essential nutrient for people with diabetes. Continuous periods of high blood sugar may reduce magnesium levels in the body. Low magnesium levels are linked to prediabetes and type 2 diabetes.

Reducing the risk of breast cancer

Peanut butter is a rich source of melatonin, resveratrol, and folate, all of which protect against breast cancer and its recurrence.

Side-effects of using Peanut Butter

Though peanut butter plays a significant role in keeping your health strong overconsuming peanut butter can cause some serious harm.

 

 

Acid reflux:

Eating excess peanut butter damages the lining of your esophagus and causes acid reflux. Therefore, it should always be consumed in moderation and you must keep the dosage in mind for sure.

Hypertension:

Processed or conventional peanut butter contains sugars, salt, and hydrogenated oils that lead to hypertension. The presence of sugar can increase the level of blood sugar as well. Also, some brands use palm oils as emulsifiers that give a smooth spreading effect to the peanut butter and palm oils can also trigger hypertension.

Weight gain:

Peanut butter is rich in calories and therefore, a large-scale consumption on a daily basis can cause you to gain a considerable amount of weight. Besides, the fat content is not always easy to digest and therefore, can cause indigestion.

Neurological problems:

There are certain peanut butter brands that have mycotoxin and during storage known as aflatoxin. Mycotoxins have an adverse impact on the neurological system. High amounts of this neurotoxin can cause negative physiological effects to occur as chronic fatigue, ADHD, depression, and in extreme cases Parkinson’s and dementia.

Peanut butter helps you to lose weight drastically: Myth or truth?

Call a spade a spade, peanut butter alone can never help you to lose weight if there is no other exercise or fitness diet included. Being high in monosaturated fat, peanut butter is a notable component of a weight-loss diet. Moreover, it is full of minerals, vitamins, fibers, proteins, and healthy fats that boost losing weight.

Besides, Peanut butter helps to reduce cholesterol levels, lowers the risk of heart disease, and provides the nine essential amino acids your body needs. Peanut butter gives a pretty filling effect and hence, helps to control hunger to a huge extent. That is why you keep eating less but remember, skipping meals is hazardous as well. Also, if you’re fully relying on peanut butter and expecting to lose weight, you’ll soon need to call an ambulance to carry you to the OPD of any hospital.

You must have heard that natural peanut butter is more effective than conventional peanut butter. Both have nearly the same nutritional contents but natural peanut butter is significantly free from ingredients like corn maltodextrin, hydrogenated vegetable oils, and mono- and di-glycerides.

These ingredients may not have a lethal impact on human beings but they contain trans fat, which is directly linked to an increased risk of heart disease and stroke. Consumption of conventional peanut butter that includes these components is not harmful. Still, according to medical and nutrition experts, you must try consuming them in moderate amounts to avoid any risk.

Recommended Dosage of Peanut Butter

Serving size of peanut butter:

Just like any other nut or seed butter a healthy serving size for peanut butter is just 2 tablespoons, dictated by the high-calorie count and fat content. That amount is equivalent to the size of a golf ball or wine cork. In case you’re making a sandwich with jelly or jam, always stick to this amount of peanut butter because calories can quickly add up. In a 2-tablespoon serving, you’ll get 188 calories and 16 grams of fat, although most are healthy unsaturated fats.

The macronutrient profile of peanut butter is an absolute blessing when it comes to people who are health conscious. It keeps the health well maintained where 2 tablespoons of smooth or chunky peanut butter offer 7 to 8 grams of plant-based protein. The U.S. Department of Agriculture counts 2 tablespoons of peanut butter as 2-ounce equivalents in the protein food group and recommends that adults get roughly 6-ounce equivalents of protein a day.

Conclusion

We have curated this list of the best peanut butter in India with unbiased reviews. Whether you are a fitness freak or simply love eating peanut butter, we hope this list helps you choose the one you need. So, go ahead and get yourself a jar of best peanut butter.

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