Peanut butter is a yummy spread, a great source of protein, it can be used as an ingredient in recipes, and is creamy smooth in texture, leading some people to wonder is peanut butter vegan?
The good news is nearly all peanut butter on sale is vegan. However, not all peanut butter is made equal (nutritionally). In rare cases, some peanut butter is not vegan.
What are peanuts?
Let’s get something clear to start with – despite the name – a peanut is not a nut. Rather, peanuts belong to the legume family. Their closest relatives are the soybean and the legume and not the almond or walnut – as is most popular thought.
Like the tree nut, peanuts are filling and are an excellent source of protein. Additionally, they are cheaper than Almonds and other nuts. Enjoy them in salads and other meals. The recommended serving is ¼ of a cup or a small handful.
What is the best type of peanut butter?
Depending on it was manufactured (or how you have made it), peanut butter can contain more than just peanuts.
Pure Organic peanut butter is the best option for buying or making peanut butter, as there are no unhealthy additives and no pesticide use during growth. Obviously, if you can’t get organic peanuts or peanut butter, non-organic pure peanut butter is second-best. Pure peanut butter is made from 100% peanuts, crushed until the mixture becomes smooth
Unfortunately, many types of peanut butter on sale do include additional ingredients. These range from not great (like vegetable or palm oil) to bad (like sugar and salt) to very bad (like artificial sweeteners, preservatives, and flavors).
The good news is, these types of peanut butter are all vegan.
When is peanut butter not Vegan?
The only time that peanut butter is NOT vegan is if it includes animal products in the blend. Typically, peanut butter does not include dairy products, but there are some types of peanut butter that include honey, so be careful and read the label.
Why would someone prefer Vegan Peanut Butter?
There are a few reasons why you will want to choose vegan/natural peanut butter over some of the others.
1, As mentioned above, some manufacturers add honey to their mix. They also add unnecessary amounts of salt and oils – which add up to make it unhealthy.
2, There are reports that some manufacturers even add palm oil. The detrimental effects of palm oil are for another article.
Health Benefits of Peanuts
Fight Cardiovascular Disease = Healthy Heart
Peanuts contain monounsaturated fats which are linked to reducing cardiovascular disease. Additionally, they are packed with protein – only ¼ of a cup will meet almost 19% of your recommended protein intake.
Excellent source of Antioxidants
Peanuts have more antioxidants than blackberries, strawberries, apples, and carrots.
Found in peanuts is oleic acid, which is the healthy part of olive oil. A University of Florida study suggests that by roasting peanuts, you get a boost of 22% more antioxidant polyphenols.
Eat Peanut Butter – Help to Prevent Gallstones
A study of 80,000 women over 20 years shows that if peanuts are consumed once a week (1-ounce serving), its reduces gallstones by 25%. 1-ounce is roughly two tablespoons of peanut butter – So, can you tell me if there is an easier way of taking advantage of this?
Preserve your Brain as you Age and aid in the prevention of Alzheimer’s
The Journal of Neurology, Neurosurgery and Psychiatry shows that by regularly consuming foods rich in niacin, you will help in the fight against age-related reductions in cognitive performance and other age-related diseases.
To achieve this benefit, you will need to consume 22 mg of niacin per day. As the study suggests, you will enjoy a 70% reduction in the likelihood of developing these crushing diseases.
So now that you know, there is no holding you back from this yummy treat!
How to make Vegan Peanut Butter
Easy homemade vegan peanut butter
Ingredients
- 2 ½ cups of whole roasted peanuts
Method
- Add the peanuts to your Food Processor and set your machine to ‘puree’.
- If you want the mixture to come out as a liquid, blend it for 6-9 minutes depending on the quality of your blender.
Pro tip: Don’t make the mistake of finishing blending too soon. You are aiming for a creamy consistency.
Are you a peanut butter fan? Check out some of the best recipes using peanut butter
