Peanut Butter: Why Kids Love It & What to Watch Out For!
Peanut Butter 101
Peanut butter is a staple in many households, especially for families with young children. It's creamy, delicious, and versatile—perfect for sandwiches, smoothies, and even straight off the spoon!
But as parents, it's essential to know exactly what's in that jar and how to choose the healthiest options for your children. This information is not just for children; it is also important for adults.
Why Do Kids Love Peanut Butter?
Taste and Texture: Peanut butter's rich, nutty flavour and creamy texture make it irresistible for kids. It's a filling and satisfying spread that pairs well with everything from fruits to toast.
Quick Energy Boost: Packed with protein and healthy fats, peanut butter provides a quick and sustained energy boost, making it an excellent snack for growing bodies and busy kids.
Versatility: Peanut butter can be incorporated into both sweet and savoury dishes, making it a favourite ingredient for families looking to whip up quick and nutritious meals.
How to Incorporate Peanut Butter Into Your Child's Diet
Peanut butter can be a nutritious addition to your child's diet when used in moderation. Here are some creative ways to include it:
Spread on Whole Grain Bread: Swap out sugary spreads for peanut butter on whole grain bread for a balanced, satisfying snack.
Stir into Porridge: Add a spoonful of peanut butter to porridge for a boost of protein and healthy fats that will keep your child full and energised throughout the morning.
Dip for Fruits and Veggies: Use peanut butter as a dip for apple slices, celery sticks, or carrot sticks. It's a great way to encourage kids to eat more fruits and vegetables.
Smoothies: Blend peanut butter into smoothies with bananas, yoghurt, and a splash of milk or a dairy-free alternative for a creamy, nutrient-rich drink.
Wholefood Desserts: Peanut butter is a staple ingredient in many wholefood recipes, from raw slices to bliss balls. It adds a nutty and creamy flavour that everyone loves. If you haven't tried my Peanut Butter Chocolate Crunch Bar or My Raw Peanut Butter Cake, you are missing out!!.
Nutritional Benefits: Macro and Micronutrients in Peanut Butter
Peanut butter is more than just a tasty treat; it's packed with essential nutrients that support your child's growth and development:
Macronutrients:
Protein: Peanut butter is a great source of plant-based protein, essential for building and repairing tissues. Protein is vital for growing children and active kids.
Healthy Fats: The monounsaturated and polyunsaturated fats in peanut butter support brain development, heart health and provide long-lasting energy.
Carbohydrates: Peanut butter contains a small amount of carbohydrates, providing a steady energy source without causing spikes in blood sugar levels.
Micronutrients:
Vitamin E: An antioxidant that helps protect cells from damage and supports a healthy immune system.
Magnesium: Important for bone development, energy production, and maintaining a healthy nervous system.
Potassium: Helps regulate fluid balance, nerve signals, and muscle contractions, supporting overall heart health.
B Vitamins (Niacin, Folate): Aid in energy production and help support brain function and cellular growth.
What to Look Out For
While peanut butter can be a nutritious choice, not all peanut butters are created equal. Many brands contain added sugars, vegetable oils, salt and additives that can undermine the health benefits of peanut butter. Here's what to keep an eye on:
Added Sugars: Avoid peanut butters that contain added sugars like cane sugar, honey, dextrose or maltodextrin. These extra sugars are not necessary and not only promote a love for sugary foods but can contribute to weight gain, tooth decay and can lead to an increased risk of diabetes and other health issues over time.
Vegetable Oils: Some peanut butters contain vegetable oils to maintain their texture, but these oils are inflammatory and best avoided. Always opt for varieties that list only peanuts (and maybe a little salt) as ingredients.
Sodium Levels: While a little salt enhances flavour, too much can be harmful to babies under one and young children, contributing to high blood pressure and other health issues. Look for peanut butters labelled "low sodium" or "no salt added."
Additives: It's also important to be aware of potentially harmful substances that can be found in some peanut butters. BHA 320, a synthetic antioxidant used to extend shelf life, has been linked to health concerns, including hormonal disruption and increased cancer risk. Opting for natural, preservative-free peanut butter helps you avoid this additive.
It's Best to Rotate Your Nut Butters
Peanut butter is at high risk of containing aflatoxins, toxic compounds produced by certain moulds, which can sometimes contaminate peanuts, especially when stored improperly. High levels of aflatoxins are associated with liver damage and an increased risk of liver cancer. Choosing high-quality peanut butter brands that test for aflatoxins can help minimise exposure to these harmful substances. However, knowing which brands contain higher or lower levels of aflatoxins is not always easy. Although Australia has strict testing protocols, according to the FSANZ, it is impossible to eliminate the risk completely.
Consider Swapping for Other Nut Butters
If your child enjoys peanut butter but you want to offer more variety and to ensure they are not exposed to high levels of aflatoxins, consider incorporating other nut butters into their diet. Almond, cashew, and hazelnut butters provide a similar creamy texture with different nutritional profiles:
Almond Butter: Higher in vitamin E and calcium compared to peanut butter, almond butter is excellent for bone health and supporting the immune system.
Cashew Butter: A good source of iron and magnesium, cashew butter is perfect for boosting energy levels and supporting muscle function.
Hazelnut Butter: Rich in healthy fats and antioxidants, hazelnut butter is delicious and supports cardiovascular health.
By rotating between different nut butters, you can provide your child with a broader range of nutrients and flavours, making their diet more varied and balanced.
My Top 3 Peanut Butter Brands
Bega Simply Nuts: This is a great budget-friendlier choice for families who want a clean, peanut butter with no additives. Bega Simply Nuts peanut butter contains just peanuts with a small amount of salt. It's perfect for kids' snacks and recipes.
Pic's Peanut Butter: Made from 100% Australian high-oleic peanuts, Pic's offers a delicious, smooth texture with no added sugar or preservatives. It's a fantastic option for families looking for high-quality, natural peanut butter.
Mayver's Peanut Butter: A favourite in many health-conscious households, Mayver's peanut butter is made with nothing but peanuts and a pinch of sea salt. It's creamy, nutritious, and perfect for everything from breakfast toast to smoothies. It states they test for aflatoxins on the website.
Finally…
Peanut butter can be a delicious and nutritious addition to your family's diet, but it's crucial to choose wisely. By opting for brands with simple, natural ingredients and avoiding those with added sugars, unhealthy oils, excessive salt, and harmful additives like BHA 320, you can ensure your kids enjoy all the benefits of this beloved food without any of the downsides.
And don't forget; there's a whole world of nut butters out there! Swapping in almond, cashew, or hazelnut butter can provide new flavours and nutrients to support your child's healthy growth and development.
Try incorporating one of my recommended peanut butter brands into your next family meal or snack—you'll love the difference it makes!
For more info about peanut butter and other nut butter brands, join my upcoming webinar: Smart Shopping with Mandy: Cut Through the Marketing Hype! You will discover my top picks, and get exclusive tips to navigate the supermarket like a pro. Plus, every participant will receive a comprehensive shopping guide with my top picks to make your next trip a breeze. Sign up now and start making smarter choices for your family! Places are limited.