Peanut Butter

Over the past six months, I have been working to bring my body fat from twelve percent to below ten. As anyone who has tried this will affirm, it is like climbing a mountain. The gods conspire against you. Counter-intuitively, a substantive part of over forty-five percent of my total calories now comes from fat. Now before you think I have finally lost my balance, let me assure you that the world over, cultures with the best diets consume significant amounts of fat. You just need to make sure that you are consuming quality fat.

Peanut butter has never been a particular favourite in my diet. As I read more about it, I was intrigued enough to try it. A spoon of peanut butter is about ninety-five calories. It contains eight grammes of fat, most of it polyunsaturated and monounsaturated fats. It has significant potassium and surprisingly two grammes of fibre. It also has magnesium and Vitamin B-6, copper, calcium, phosphorus and selenium.

Whenever you wish to add fat into your diet, you need to be careful as fats are calorie dense. Being dense calories means that a small amount can quickly add calories, and if you indulge, you will add weight and blame me for it. However, the benefits far outweigh the risk of overeating. The unsaturated fats in peanut butter help lower your cholesterol or LDL. The unsaturated fats also contribute to reducing insulin sensitivity which is good for people predispose to diabetes. It also has antioxidant properties due to the folate, niacin, riboflavin and thiamin found in it. Peanut butter has also been linked to fighting cancer as it contains B-sitosterol which helps fight colon and breast cancer.

Some people are allergic to peanuts, and if you are not sure, it is better to test yourself before you dig in. Link peanut butter to a mythical character, say Spiderman if you want your child to start liking it.


Ritesh is a born again health enthusiast and holds a Certificate in Physiology from Harvard Medical School and a Certificate in Nutrition from Tufts University.