This article will review the pros and cons of PB2 powdered peanut butter and help you decide whether it is a good choice for you.
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Some hail PB2 as a low-calorie solution for peanut butter lovers, while others are concerned about the nutritional consequences of removing the fat from peanuts.
The result is a powdered peanut product that is packed with flavor but contains 85% fewer calories from fat. It can be used as a powder or rehydrated with water to form a paste.
It is made by pressing out most of the natural oils from roasted peanuts and then grinding the nuts into a fine powder.
PB2 is a powdered peanut butter that can be an alternative for traditional peanut butter. People at risk for choking may benefit from PB2. It's lower in both fat and calorie content, but regular peanut butter is still more nutritious.
PB2 contains fewer than one-third of the calories of traditional peanut butter, so it is probably better for weight loss than traditional peanut butter.
Yet, keep in mind that commercial peanut butter often contains added vegetable fats. For this reason, powdered peanut butter is probably better for your waistline.
The unsaturated fats found in peanuts may also help the body burn more calories while at rest, but this effect has not been replicated in all studies. More research is needed ( 7 , 8 ).
This may be because nuts increase satisfaction and fullness after a meal, which naturally decreases calorie intake from other foods throughout the day ( 6 ).
However, research has shown that regularly consuming peanuts does not contribute to weight gain, even though nuts are a rich source of calories and fat ( 5 ).
Powdered peanut butter may be a good fit for people looking for easy ways to reduce their calorie intake or for those on restricted-calorie diets.
PB2 is also a good source of fiber and protein, which studies show can help regulate appetite ( 3 , 4 ).
Two tablespoons of natural peanut butter provide about 190 calories, while two tablespoons of PB2 provide just 45 calories ( 1 , 2 ).
PB2 powdered peanut butter contains dramatically fewer calories than traditional peanut butter since most of the calorie-rich fats have been removed.
PB2 contains 85% less fat than regular peanut butter, but the monounsaturated fats found in peanuts are generally regarded as heart-healthy.
However, whether this is a concern depends on if there are other sources of monounsaturated fats in your diet, such as olive oil and avocados ( 14 ).
Consuming PB2 instead of full-fat peanut butter may be a missed opportunity to add more monounsaturated fats to your diet.
Research shows that oleic acid, the main type of fat found in peanuts, can help lower blood pressure, decrease inflammation and reduce the risk of heart disease ( 10 , 11 , 12 , 13 ).
However, the fats found in peanuts are predominantly unsaturated and generally considered beneficial for health ( 9 ).
Traditional peanut butter is a rich source of fat, containing 16 grams per two tablespoons, while PB2 contains just 1.5 grams of fat in the same serving ( 1 , 2 ).
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Since most of the fat has been removed from powdered peanut butter, there is concern that the fat-soluble vitamins are lost as well.
Peanut butter is not a significant source of the fat-soluble vitamins A, D or K, but it is a good source of vitamin E. Two tablespoons provide 14% of the RDI (1).
Vitamin E is a fat-soluble vitamin that functions as an antioxidant in the body. Antioxidants help fight the damaging effects of free radicals to reduce inflammation and cellular damage (15, 16).
While the nutrition facts label for PB2 does not contain information on vitamin E content, analysis of a similar product, peanut flour, can provide a comparison.
Defatted peanut flour, which is made by grinding up defatted peanuts, contains zero grams of fat and no vitamin E (17).
Since most of the fats have been removed from PB2, it is likely that powdered peanut butter is no longer a good source of vitamin E.
Unfortunately, up to 80% of teens and adults fail to meet the recommended daily intake of vitamin E (18, 19).
For this reason, traditional peanut butter may be a better choice for those not already consuming foods high in vitamin E like nuts, nut oils, fish, avocados, wheat germ or wheat germ oil (20).
SummaryWhile natural peanut butter is a good source of vitamin E, PB2 is probably not a significant source of this important antioxidant.
The protein we eat helps build muscle (1). If you want a protein that also delivers nutrients that support overall health, look no further than peanut powder, the naturally gluten free, defatted flour made from peanuts. Peanut powders contain only peanuts ' no fillers or other ingredients that you don't need.
Like pinto beans, kidney beans, white beans and chickpeas, peanuts are legumes, a versatile, high fiber food that also contains protein. Every 1/4 cup (15 grams) of peanut powder (also referred to as peanut protein or peanut flour) contains 50 calories, 8 grams of protein and is an excellent source of niacin and manganese providing 20% or more of the Daily Value (DV) for these nutrients. Peanut powder is a good source of phosphorus, folate, copper and magnesium providing at least 10% of the DV for these nutrients and making it a nutrition-packed option (2).
Peanut flours aka peanut powder. Image: Lori Rice of Fake Food Free
Peanut powder contains approximately 1/2 gram of leucine per serving. Leucine is an amino acid that turns on muscle building and repair, which is essential whether you are an athlete or an older adult. Adults need approximately 2 to 3 grams of leucine per meal to maximally stimulate the synthesis of new proteins in muscle while older adults may need more, approximately 3 to 4 grams of leucine per serving (3, 4). Peanut powder makes meeting your leucine needs easy. Here are some ideas for after training and mealtime:
Peanut powder can also be used to replace portions of flour in baked goods to increase the nutritional content in regular or gluten-free baking. Start by replacing up to 1/3 of the amount of regular flour with peanut flour and mix it with the other flours you are using before mixing it with the rest of the recipe.
Anti-nutrients are compounds found in food that decrease the absorption of vitamins, minerals or amino acids (5). Some people, for example those who follow the Paleo diet, think they should avoid foods that contain these so-called anti-nutrients. However, the term 'anti-nutrient' is misleading because many of these compounds have beneficial effects in the body (6). An emerging in vitro research study titled 'Functional Properties of Peanut Fractions on the Growth of Probiotics and Foodborne Bacterial Pathogens' published in the Journal of Food Science, examined the relationship between various compounds found in peanuts and peanut flour, including lectins, and the growth of beneficial bacteria in the gut. This bacteria improves gut health, supports immune health and helps the body fight off harmful bacteria (7, 8).
Don't let the indulgent thick texture and rich taste of peanut powder fool you. It is a calorie-conscious way to get more nutrition into your diet. Protein supports muscle growth and repair (2). Peanut powder is an excellent source of protein and contains valuable nutrients. It can be used post-workout and at mealtime.
Marie Spano, MS, RD, CSCS, CSSD, has helped elite, professional and amateur athletes go beyond their personal best and achieve maximum performance in their respective sport. Marie is also an accomplished researcher with regular contributions to popular media such as Muscle & Fitness Hers and FitnessRx for Women, as well as industry publications. She is the co-editor of a forthcoming Human Kinetics textbook on Sports Nutrition.
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