Peanut Butter Decontructed

[baarat]

I seen hundreds of posts about our beloved peanut butter, and I thought it might be a good idea for some addition info/awareness with a more indepth look for all you lipid freaks and wantabee's. Keep in mind this is only my opinion and I'm not a professional in this field, just a novice, so if there's any wrong information I can fall back on that . Anybody that want to add more info, please do, and especially if your profession is in this field. And if this is too much info for some, then move along, there's nothing to see.

Peanut Butter is a great source of fat, mostly because the fats are from natural sources, but any peanut butter that has added manmade ingredients will be less so.

Consider an amount of say 2 tbsp's which is a pretty common
serving around here has 16 g's of fat. [Rounded off numbers and with only the major fatty acid types.]

Saturated fat: 3.5 g's.................2 g's palmitic acid & .5 g's stearic acid
Monounsaturated fat: 7.5 g's.......7.5 g's oleic acid
Polyunsaturated fat: 4.5 g's........ 4.5 g's linoleic acid

So if we look at the actual fats that are there, the mono fat (oleic) is predominant, which is the same fat that you'll find in olive oil, and as you know is a good thing.

The next one is the poly fat (linoleic) which is an omega oil n:6 to be exact, which again is a good oil, sometimes.

The saturated fat (palmitic & stearic) are also good functioning oils.

The saturated fats found in peanuts is really there to help keep the unsaturated fats from going rancid and to supply our bodies with those saturated fats to help absorb vitamins and minerals. The lions share of the oil, oleic acid (mono) will lower cholesterol and keep your pipes clean. The (poly oil) linoleic acid is an essential oil and is needed in the diet, but it's also inflammatory, oxidizes quickly and will cause quite a bit of free radical activity. Which is as well the predominant omega that we're getting in the North American diet, it's everywhere, and not consumed in the condition/freshness that it was intented. To counterbalance those effects, nature provides us with omega 3's. And because of that awareness, we see omega 3's in every product from eggs to breakfast cereal. Again keep in mind we as humans only ever got these omega's through seeds, nuts and plant material in small amounts and sporadically/seasonal. So not only is our balance off in this regard we're also consuming much more poly fats than was in the grand design.

Research has shown the imbalance of n:3 to n:6 is pro inflammatory and promotes heart disease, all types of cancer, neurodegenerative diseases such as Alzheimer's, and most other degenerative diseases. Anyway that imbalance is rediculously high in North America anywhere from 10:1 to 30:1 and needs to be lowered to around what our genome has been accustomed to which is about 1:1 and probably no greater than 4:1.

So getting back to the peanut butter, the predominant fat is the n:6 linoleic acid and in that 2 tbsps we're consuming 4.5 g's, so the need for a good omega 3 source is needed. Track your macro's, you'll soon see that the amount of linoleic acid we're getting from other sources, will increase those numbers quite a bit.

While peanut butter is GREAT just make sure your getting a good supply of omega 3's in a condition that is benefical and works.

[godemiche]

That's for regular more processed peanut butter..

Natural PB has better ratio's.

[cyde]

Thanks for the sound information, Baarat. It looks like I should keep sprinkling flax seeds on my peanut butter. Reps.

[Jules Verne]

Nice post.

This is IMO a good reason for avoiding most vegetable oils. We've been told that sat fat is bad and poly's are 'good' by government and 'official nutritional thinking', but in reality if your omega-6's are high and unbalanced, that is a far bigger health issue than sat fat (especially from natural sources).

[Jules Verne]

Originally Posted by godemiche

That's for regular more processed peanut butter..

Natural PB has better ratio's.

That's not natural. natural is 'Ingredients: peanuts'

The added flax is what is giving it the better omega ratio.

[baarat]

Originally Posted by godemiche

That's for regular more processed peanut butter..

Natural PB has better ratio's.

Like Jules has mentioned, that is not remotely close to natural. The peanut butter in my example is all natural without salt.......take a look at peanuts instead, for confirmation.

Smart Balance actually changed the natural profile. They replaced half of the poly fat and reduced the saturated by adding flax and palm oil and just about doubled the mono fats........in theory this would be a better blend, more healthful, but it's not natural.

Flax while being an omega 3 and an anti inflammatory, isn't a good choice of omega 3's for this purpose........Like I mentioned previously these oils must be consumed in their natural state, and not exposed to light, oxygen or heat otherwise they become rancid and pretty much useless. Eating ground flax or a pharma grade refridgerated flax oil is a different matter all together. Also flax has issues regarding assimulation by the body, converting AHA to EPA and DHA. No doubt it will sell.....it says it has omega 3's right on the label....whoot!

So yes the balance of n:3 to n:6 is better on paper, what your eating is far from what nature intended, and that is the whole point of getting the right information so we can better make these decisions. imo. The highly processed and changed foods is part of the problem, no?

[baarat]

Originally Posted by Jules Verne

Nice post.

This is IMO a good reason for avoiding most vegetable oils. We've been told that sat fat is bad and poly's are 'good' by government and 'official nutritional thinking', but in reality if your omega-6's are high and unbalanced, that is a far bigger health issue than sat fat (especially from natural sources).

Yup, you nailed it Jules......It's the balance that's very important, at least more important than the saturated fat content.

[baarat]

Originally Posted by cyde

Thanks for the sound information, Baarat. It looks like I should keep sprinkling flax seeds on my peanut butter. Reps.

As long as you grind them first.

[terracotta]

If you like a sweet peanut butter, I've found half a tsp of honey per tbsp of peanut butter works well.

[C. Griswald]

we have wegmans supermarkets in our area. in their bulk food area they have fresh peanut butter (the ground themselves). its in a plastic jar. doesnt last very long so you have to eat it. i really have been digging almond butter lately. i cant get enough

[baarat]

Like I said they reduced the saturated and poly fats and increased the mono fats. But if you look at the profiles of flax and palm oil, it really should have raised the saturated fat and polyunsaturated fat, doesn't make any sence to me......anyone got any thoughts on how them managed to do that, in the same portion size? Curious for the answer.

Natural Peanut Butter: Peanuts

Sat. fat..............3.5
Mono fat............7.5
Poly fat..............4.5

Smart Balance: With added flax and palm oil

Sat fat...............2.5
Mono fat............12
Poly....................2

Now the profiles of the fats they added

Flax oil:

Sat fat.............2.6
Mono fat..........5.7
Poly................18.5

Palm oil:

Sat fat..............13.8
Mono fat........... 10.4
Poly fat..............2.6

[Aindreas]

Originally Posted by terracotta

If you like a sweet peanut butter, I've found half a tsp of honey per tbsp of peanut butter works well.

Or you could pick up this, only 4g of sugar and mostly sweetend w/ honey :



Smucker's? Natural
Peanut Butter with Honey
Honey
Nutrition Facts
Serving Size 2 Tbsp. (33g)
Calories 200
Calories from Fat 140
Amount/Serving %DV *
Total Fat 16g
Saturated Fat 2.5g
Trans Fat 0g
Cholesterol 0mg
Sodium 30mg
Total Carbohydrate 9g
Dietary Fiber 2g
Sugars 4g
Protein 7g
Vitamin A
Vitamin C
Calcium
Iron
24 %
11 %

0 %
1 %
3 %
9 %


0 %
0 %
0 %
4 %
*Percent Daily Values (DV) are based on a 2,000 calorie diet.


Ingredients
PEANUTS, HONEY, SUGAR, SALT.

[rhollan]

I eat an all natural peanut butter (as in: "Ingredients: peanuts"), though no more than a teaspoon or two at a time, usually a teaspoon in a serving of oats in the morning, or one to two on whole grain with flax bread in a lean ham sandwich (60-100 cals from P.B., 200 from bread, 60-100 from ham: 320-400 calories -- makes a nice lunch with a bit of baby spinich and a Roma tomato).

[Aindreas]

Originally Posted by rhollan

I eat an all natural peanut butter (as in: "Ingredients: peanuts"), though no more than a teaspoon or two at a time, usually a teaspoon in a serving of oats in the morning, or one to two on whole grain with flax bread in a lean ham sandwich (60-100 cals from P.B., 200 from bread, 60-100 from ham: 320-400 calories -- makes a nice lunch with a bit of baby spinich and a Roma tomato).

The taste combination of peanut butter and ham/bacon is underrated and overlooked IMO .

[baarat]

Originally Posted by Aindreas

The taste combination of peanut butter and ham/bacon is underrated and overlooked IMO .

I love PB and bacon sandwiches, now I'm hungry, thanks you two.

[PatMac]

My omega 6 to omega 3 ratio has to be astoundingly terrible

[Aindreas]

Originally Posted by PatMac

My omega 6 to omega 3 ratio has to be astoundingly terrible

Lol, x513451345123514

[Jules Verne]

Originally Posted by baarat

Like I said they reduced the saturated and poly fats and increased the mono fats. But if you look at the profiles of flax and palm oil, it really should have raised the saturated fat and polyunsaturated fat, doesn't make any sence to me......anyone got any thoughts on how them managed to do that, in the same portion size? Curious for the answer.

Natural Peanut Butter: Peanuts

Sat. fat..............3.5
Mono fat............7.5
Poly fat..............4.5

Smart Balance: With added flax and palm oil

Sat fat...............2.5
Mono fat............12
Poly....................2

Now the profiles of the fats they added

Flax oil:

Sat fat.............2.6
Mono fat..........5.7
Poly................18.5

Palm oil:

Sat fat..............13.8
Mono fat........... 10.4
Poly fat..............2.6

Elementary my dear Baarat.

Use the simple mathematical formula used in a lot of food labellings:


Label = some remote relevance of actual ingredients + roundoff*(any factor I like, positive or negative) - perceived negative 'unhealthy factor' + 1E20*(lying my Fing teeth off).

Nobody checks this stuff. It's like thinking there are actually 2.5 'servings' in a can of tuna - well apparently 1.5 is 'approximately equal' to 2.5.

Reminds me of the mathematicians joke: 1 + 1 = 3 for large values of 1.


OK REAL ANSWER: Look carefully at the ingredients 'natural oil blend'. WTF does that mean? If it were just unrefined flax and palm, why not just list those two ingredients? Clearly this is a product for the 'health conscious', so they cant have too much sat fat, so either they are lying or they did something to the oils to remove certain fat fractions (I assume that is possible - they separate for instance in olive and fish oils when you cool them).

[baarat]

Originally Posted by Jules Verne

Elementary my dear Baarat.

Use the simple mathematical formula used in a lot of food labellings:


Label = some remote relevance of actual ingredients + roundoff*(any factor I like, positive or negative) - perceived negative 'unhealthy factor' + 1E20*(lying my Fing teeth off).

Nobody checks this stuff. It's like thinking there are actually 2.5 'servings' in a can of tuna - well apparently 1.5 is 'approximately equal' to 2.5.

Reminds me of the mathematicians joke: 1 + 1 = 3 for large values of 1.


OK REAL ANSWER: Look carefully at the ingredients 'natural oil blend'. WTF does that mean? If it were just unrefined flax and palm, why not just list those two ingredients? Clearly this is a product for the 'health conscious', so they cant have too much sat fat, so either they are lying or they did something to the oils to remove certain fat fractions (I assume that is possible - they separate for instance in olive and fish oils when you cool them).

Those smug scientific bastards.

That's probably right, breaking down the oils, then reassembling them. i know there has been a few complaints with smart balance in the past regarding rancidity.....apparently the peanut butter smelt fishy, even though it's flax oil....very weird.....just goes to prove we shouldn't fk with mother nature. Oh and LOL at your answer. hilarious.

[godemiche]

Anybody know why Smuckers Natty doesn't show the mono/poly seperately?? Not on the jar or the website, just shows total fat and sat/trans fat???

[grapemaster]

damn it i was hoping for some gourmet peanut butter dish

[ChingChang]

Palm oil FTW!

[baarat]

Originally Posted by grapemaster

damn it i was hoping for some gourmet peanut butter dish

lol.....yeah, decontruction is the new flavour of the day in fine dinning. I'll whip one up for you...momentarily.

[baarat]

Originally Posted by godemiche

Anybody know why Smuckers Natty doesn't show the mono/poly seperately?? Not on the jar or the website, just shows total fat and sat/trans fat???

If you look at the ingredients, it has only peanuts and salt........so the profile above, in my original post will be close.

[rhollan]

Originally Posted by baarat

lol.....yeah, decontruction is the new flavour of the day in fine dinning. I'll whip one up for you...momentarily.

Ha! Beat baraat to it:

http://www.lifescript.com/channels/f...cken_satay.asp

[baarat]

lol rhollan.....I'm not surprised. Love satay's btw

[godemiche]

from wiki

"This necessitates that ω−3 and ω−6 be consumed in a balanced proportion; healthy ratios of ω−6:ω−3 range from 1:1 to 4:1"

"Here are the ratios of ω−6 to ω−3 fatty acids in some common oils: canola 2:1, soybean 7:1, olive 13:1, sunflower (no ω−3), flax 1:3[89] cottonseed (almost no ω−3), peanut (no ω−3), grapeseed oil (almost no ω−3) and corn oil 46 to 1 ratio of ω−6 to ω−3.[90] It should be noted that olive, peanut and canola oils consist of approximately 80% monounsaturated fatty acids, (i.e. neither ω−6 nor ω−3) meaning that they contain relatively small amounts of ω−3 and ω−6 fatty acids. Consequently, the ω−6 to ω−3 ratios for these oils (i.e. olive, canola and peanut oils) are not as significant as they are for corn, soybean and sunflower oils."

Basically, eat as much Omega-3 as possible and the richest sources are flaxseed, walnuts and all types of seafood..

[rhollan]

Originally Posted by baarat

lol rhollan.....I'm not surprised. Love satay's btw

Heh.

Made a big pot of lean 97/3 ground beef lean chili last night: browned the beef (2-2/3 lbs.), drained, added a can of diced tomatoes with jalapenos, a small tin of diced jalapenos, a can of black beans, some water, two tablespoons tomato paste (makes a great thickener!), a commercial chile mix (I was lazy) and about two tablespoons of ground arbol chiles (I like my chili hot and spicy!).

Dinner that night and lunch for the next few days are taken care of.

[baarat]

Originally Posted by godemiche

from wiki

"This necessitates that ω−3 and ω−6 be consumed in a balanced proportion; healthy ratios of ω−6:ω−3 range from 1:1 to 4:1"

"Here are the ratios of ω−6 to ω−3 fatty acids in some common oils: canola 2:1, soybean 7:1, olive 13:1, sunflower (no ω−3), flax 1:3[89] cottonseed (almost no ω−3), peanut (no ω−3), grapeseed oil (almost no ω−3) and corn oil 46 to 1 ratio of ω−6 to ω−3.[90] It should be noted that olive, peanut and canola oils consist of approximately 80% monounsaturated fatty acids, (i.e. neither ω−6 nor ω−3) meaning that they contain relatively small amounts of ω−3 and ω−6 fatty acids. Consequently, the ω−6 to ω−3 ratios for these oils (i.e. olive, canola and peanut oils) are not as significant as they are for corn, soybean and sunflower oils."

Basically, eat as much Omega-3 as possible and the richest sources are flaxseed, walnuts and all types of seafood..

Good info to share, thanks. Refined oils are a totally different topic, so I won't get into, but I will say if your going to consume supermarket oils, make sure their not refined. Cold pressed from natural sources is optimum.

[Aindreas]

Originally Posted by Jules Verne

OK REAL ANSWER: Look carefully at the ingredients 'natural oil blend'. WTF does that mean? If it were just unrefined flax and palm, why not just list those two ingredients? Clearly this is a product for the 'health conscious', so they cant have too much sat fat, so either they are lying or they did something to the oils to remove certain fat fractions (I assume that is possible - they separate for instance in olive and fish oils when you cool them).

Supposedly it's made from "reduced saturated fat peanuts." That's what my dad's jar says, anyway, so it helps explain that.