Powdered peanut butter PB2: good or bad?

Peanut butter powder PB2 is a new twist on classic peanut butter.

It is made by pressing most of the natural oils from the roasted peanuts and then grinding the nuts to a fine powder.

The result is a peanut powder product that is full of flavor but contains 85% less calories from fat. It can be used as a powder or rehydrated with water to form a paste.

Some consider PB2 as a low-calorie solution for peanut butter lovers, while others are concerned about the nutritional consequences of eliminating peanut fat.

This article will review the pros and cons of PB2 peanut butter powder and help you decide if it is a good choice for you.

It contains less calories

Peanut butter powder

Powdered peanut butter PB2 contains dramatically fewer calories than traditional peanut butter, since most high-calorie fats have been eliminated.

Two tablespoons of natural peanut butter provide approximately 190 calories, while two tablespoons of PB2 provide only 45 calories (1, 2).

PB2 is also a good source of fiber and protein, which studies show can help regulate appetite (3, 4).

Peanut butter powder may be a good choice for people looking for easy ways to reduce their calorie intake or for those on calorie-restricted diets.

However, research has shown that regular consumption of peanuts does not contribute to weight gain, even though nuts are a rich source of calories and fat (5).

This may be because walnuts increase satisfaction and fullness after a meal, which naturally decreases the calorie intake of other foods throughout the day (6).

The unsaturated fats found in peanuts can also help the body burn more calories while resting, but this effect has not been replicated in all studies. More research is needed (7, 8).

However, keep in mind that commercial peanut butter often contains added vegetable fats. For this reason, peanut butter powder is probably better for your waistline.

Summary PB2 contains less than a third of the calories in traditional peanut butter, so it's probably better to lose weight than traditional peanut butter.

It has less fat than regular peanut butter

Traditional peanut butter is a rich source of fat, which contains 16 grams per two tablespoons, while PB2 contains only 1.5 grams of fat in the same serving (1, 2).

However, the fats found in peanuts are predominantly unsaturated and are generally considered beneficial for health (9).

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).

Eating PB2 instead of full-fat peanut butter may be a missed opportunity to add more monounsaturated fats to your diet.

However, whether this is a concern depends on whether there are other sources of monounsaturated fats in your diet, such as olive oil and avocados (14).

Summary PB2 contains 85% less fat than regular peanut butter, but the monounsaturated fats found in peanuts are generally considered healthy for the heart.

May contain less fat-soluble vitamins

Since most of the fat has been removed from the peanut butter powder, there is a concern that fat-soluble vitamins are also lost.

Peanut butter is not an important source of 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 works as an antioxidant in the body. Antioxidants help fight the damaging effects of free radicals to reduce inflammation and cell damage (15, 16).

While the nutrition information label for PB2 does not contain information on vitamin E content, analysis of a similar product, peanut meal, may provide a comparison.

The defatted peanut flour, which is produced by grinding the defatted peanuts, contains zero grams of fat and does not contain vitamin E (17).

Since most fats have been eliminated from PB2, it is likely that powdered peanut butter is no longer a good source of vitamin E.

Unfortunately, up to 80% of adolescents and adults do not comply with the recommended daily intake of vitamin E (18, 19).

For this reason, traditional peanut butter may be a better choice for those who do not yet consume foods rich in vitamin E such as nuts, nut oils, fish, avocados, wheat germ or wheat germ oil (20).

Summary While natural peanut butter is a good source of vitamin E, PB2 is probably not an important source of this important antioxidant.

PB2 Contains Sugar and Salt Aggregates

Since much of the fat has been removed from peanut butter powder, it lacks the creamy mouthfeel and the rich flavor of traditional peanut butter.

To help improve the taste of the product, small amounts of sugar and salt are added.

However, since PB2 only contains one gram of total sugar per serving, it is unlikely to be an important source of added sugar unless it is eaten in very large quantities (2).

PB2 also contains added salt, although less than the amount found in most types of traditional salted peanut butter: 94 mg versus 147 mg per serving (21).

PB2 is also available in chocolate flavor, which is made by mixing cocoa powder, sugar and salt with peanut powder (22).

While the original and chocolate flavors of PB2 contain small amounts of added sugar and salt, other brands of peanut butter powder may offer versions without sugar or salt.

Summary PB2 contains very small amounts of added sugar and salt, but this is unlikely to be a concern unless it is consumed in very large quantities.

Peanut butter powder is easy to cook with

PB2 offers a quick and easy way to add peanut flavor to dishes.

It can be used directly in powder form or rehydrated with water to make a paste.

As the powder contains little fat, it mixes more easily with liquids than the traditional nut butter. It can also be used as a dry seasoning, unlike regular peanut butter.

When used as a powder, PB2 can be:

  • Sprinkled over oatmeal

  • Mixed in smoothies

  • Scrambled in batters

  • It is used to flavor sauces.

  • Smoothie in popcorn

  • Mixed with flour to dredge meats.

When rehydrated into a paste, the PB2 can be enjoyed as a bath or as a filling for homemade sweets.

However, the PB2 paste lacks a creamy texture and rich mouthfeel of peanut butter and can sometimes be described as grainy or slightly bitter.

Summary PB2 can be used in many of the same ways as traditional peanut butter, but it can also be used as a dry condiment.

It can be a minor choking hazard

Traditional peanut butter is not recommended for people who are at high risk of suffocation, such as the elderly or children under four years of age.

This is because its sticky texture can easily block the trachea and become a choking hazard (23, 24, 25).

To be served safely to these populations, traditional peanut butter must be diluted with water, spread lightly over the items or mixed with food.

Peanut butter powder offers an alternative way to add flavor to peanut foods without increasing the risk of suffocation.

You can sprinkle lightly on sandwiches, mix it with creamy foods like yogurt or mix it with water to form a light sauce of peanut butter.

However, it should not be served as rehydrated pasta, as it may present a risk of suffocation in this way.

Summary Peanut butter powder can be a useful substitute for peanut butter for people who have a high risk of suffocation.

The bottom line

Peanut butter powder PB2 is a low calorie and fat alternative to traditional peanut butter.

It has 85% less calories from fat and may be a good option for people on calorie-restricted diets.

It contains a small amount of added sugar and salt, which may be wise to consume in moderation.

Since PB2 can be easily diluted or stirred into liquids, it can be a good alternative to walnut butter for those with a high risk of suffocation.

However, PB2 is a highly processed food product, and some of the nutrients in the peanuts have been eliminated. It contains less monounsaturated fat and less vitamin E than regular peanut butter.

Since PB2 is less nutritious than regular peanut butter, and nut consumption is linked to many health benefits, traditional peanut butter may be a better choice for most people.

Reference: https: //www.healthline.com/nutrition/pb2-powdered-peanut-butter


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