The Daniel Fast has become an increasingly popular fast among Christians looking to draw closer to God through prayer, fasting, and abstaining from certain foods. One of the most common questions asked by those embarking on the Daniel Fast is whether peanut butter is allowed.
What is the Daniel Fast?
The Daniel Fast is a partial fast based on accounts of the prophet Daniel’s fasting experiences in the Bible. Daniel 1 states that Daniel resolved not to defile himself with the royal food and wine, and instead asked to be given vegetables and water. Daniel 10 also describes Daniel undertaking a 21-day period of fasting, during which time he ate no choice food, meat, or wine.
Based on these passages, the Daniel Fast involves abstaining from meat, sweeteners, processed foods, white flour, additives, and solid fats. Most people follow it for 10, 21, or 40 days in order to grow closer to God through prayer, fasting, and greater attention to Scripture study.
Foods Allowed on the Daniel Fast
While fasting, people following the Daniel Fast are allowed to eat fruits, vegetables, whole grains, nuts, seeds, legumes, quality oils, and water. Some specific foods allowed include:
- Fruits: apples, apricots, bananas, blackberries, blueberries, cantaloupe, cherries, grapefruit, grapes, guava, honeydew melon, kiwi, lemons, limes, mangoes, melons, nectarines, oranges, papayas, peaches, pears, pineapples, plums, raspberries, strawberries, tangerines, watermelon
- Vegetables: artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, collard greens, corn, cucumbers, eggplant, garlic, ginger, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini
- Whole Grains: amaranth, barley, brown rice, buckwheat, bulgur, millet, oats, quinoa, rolled oats, whole wheat pasta, whole wheat tortillas, wild rice
- Nuts & Seeds: almonds, cashews, chia seeds, flaxseeds, macadamia nuts, peanuts, pecans, pumpkin seeds, sesame seeds, sunflower seeds, walnuts
- Legumes: black beans, black-eyed peas, cannellini beans, garbanzo beans (chickpeas), kidney beans, lentils, pinto beans, split peas
- Quality Oils: avocado oil, coconut oil, grapeseed oil, olive oil, sesame oil
- Beverages: spring water, distilled water, 100% fruit/vegetable juices
In addition to the allowed foods listed above, herbs, spices, salt, pepper, vinegar, seasonings, and natural sweeteners such as maple syrup and honey are permitted in moderation.
Foods to Avoid on the Daniel Fast
While on the Daniel Fast, certain foods should be avoided. These include:
- Meat: beef, pork, poultry, fish
- Dairy: milk, cheese, cream, butter, eggs
- Sweets: sugar, chocolate, candy, cookies, ice cream
- Leavened bread & yeast: white flour, wheat flour
- Processed food: fast food, convenience food, chemicals, preservatives
- Solid fats: shortening, margarine, lard
- Beverages: coffee, tea, alcohol, carbonated drinks
The Daniel Fast requires abstaining from all products made from animal products or artificial chemicals. This means avoiding processed, packaged and convenience foods and instead focusing on whole, natural foods for nourishment.
Is Peanut Butter Allowed?
With the background on the Daniel Fast covered, the question remains – can you eat peanut butter while following the Daniel Fast? The answer is yes, peanut butter is generally considered an acceptable food to eat during the Daniel Fast for several reasons:
- Peanuts are a legume, and legumes are permitted on the Daniel Fast.
- Most peanut butter contains only one or two ingredients – roasted peanuts and salt. This aligns with the Daniel Fast guidelines to avoid processed foods with artificial ingredients.
- Peanut butter contains protein, healthy fats, and fiber, providing nutrients to sustain energy and health during fasting.
- Many people use peanut butter for plant-based protein sources like smoothies and peanut sauce during the Daniel Fast.
- Peanut butter can help dieters feel satiated, preventing overeating of other allowed foods.
In its most natural, unprocessed form, peanut butter adheres to the standards for foods that should be included in a Daniel Fast eating plan. Peanuts themselves are an approved legume, and basic peanut butter contains minimal added ingredients beyond peanuts and salt.
Choosing a Peanut Butter Brand for the Daniel Fast
While conventional peanut butter is usually fine for the Daniel Fast, it’s best to pay attention to the ingredient label. Some peanut butters may contain added sugars or hydrogenated oils, which should be avoided on the Daniel Fast. Here are some things to look for when selecting a peanut butter brand:
- Contains only peanuts and salt, without added sugars or oils
- Is natural or organic – this ensures non-GMO peanuts were used and less processing occurred
- No hydrogenated oils or trans fats in the ingredient list
- Ideally, contains 2 ingredients or less
- Has 85-100 calories and 1-3g protein per serving
- Does not contain palm oil or palm kernel oil (some avoid due to ethical concerns over palm oil production)
Some examples of peanut butter brands that are Daniel Fast approved include MaraNatha Organic Peanut Butter, Santa Cruz Organic Peanut Butter, and Natural Jif peanut butter. Choosing an organic, no sugar added peanut butter with minimal ingredients is the best approach for keeping within the guidelines of the fast.
Peanut Butter Alternatives for the Daniel Fast
While peanut butter is generally permitted, some people wish to avoid it during their fast for personal reasons. In these cases, there are a few good alternatives to traditional peanut butter that can be used instead:
- Almond butter
- Sunflower seed butter
- Cashew butter
- Tahini (sesame seed paste)
- Pumpkin seed butter
These nut and seed butters make good substitutes for peanut butter during the Daniel Fast. Be sure to select brands without added sugars or unhealthy oils. Natural, unprocessed versions of these spreads align nicely with the Daniel Fast guidelines.
Benefits of Peanut Butter on the Daniel Fast
Adding peanut butter to your Daniel Fast eating plan can provide some benefits:
- Protein – Peanut butter contains about 8g of protein per 2 tablespoon serving, providing an energy boost and helping you feel full.
- Healthy fats – The monounsaturated fats in peanut butter support heart health and keep you feeling satiated.
- Fiber – With 2g of dietary fiber per serving, peanut butter aids digestion and stabilizes blood sugar.
- Potassium – Peanut butter contains this important electrolyte which is needed for muscle and nerve function.
- Magnesium – This mineral in peanut butter helps turn food into energy and promotes bone health.
- Antioxidants – Peanuts contain antioxidant compounds such as resveratrol that fight free radical damage in the body.
- Meal versatility – Peanut butter can be easily added to smoothies, oatmeal, sauces, spreads, and more to enhance nutrition.
In reasonable portions, peanut butter can be a nutritious part of a Daniel Fast eating pattern. It provides protein, vitamins, minerals, antioxidants, and healthy fats that can support your fast when eaten in balance with fruits, vegetables, whole grains, nuts, seeds, and legumes.
Sample Daniel Fast Meal Plan with Peanut Butter
Here is an example of how peanut butter can be incorporated into a Daniel Fast meal plan:
| Meal | Foods |
|---|---|
| Breakfast |
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| Lunch |
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| Snack |
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| Dinner |
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As you can see, peanut butter can be consumed as part of a well-rounded Daniel Fast meal plan that focuses on plant foods, legumes, whole grains, nuts, seeds, and healthy beverages like fruit juice and herbal tea.
Tips for Incorporating Peanut Butter into the Daniel Fast
Here are some helpful tips for using peanut butter during your Daniel Fast:
- Stick to 1-2 tablespoons per serving and limit to 1 serving per day
- Measure portions carefully to control calorie intake
- Use peanut butter to flavor oatmeal, smoothies, salads, sauces and more
- Pair peanut butter with fruits like apples or bananas for a balanced snack
- Substitute peanut butter for tahini or almond butter in hummus recipes
- Add a spoonful of peanut butter to plain Greek yogurt for a protein boost
- Spread peanut butter on rice cakes instead of bread if avoiding leavened grains
- Look for new peanut butter recipes specifically tailored to the Daniel Fast
Peanut butter is very versatile and can be used before, during, or after the Daniel Fast as part of a healthy, clean eating pattern.
Potential Drawbacks of Peanut Butter on the Daniel Fast
While peanut butter is allowed on the Daniel Fast for most people, here are a few potential downsides to consider:
- High in calories – Peanut butter is relatively high in calories, so portions need to be monitored.
- Allergies – Those with peanut allergies should avoid peanut butter and opt for nut/seed alternatives.
- Aflatoxins – Peanuts may potentially contain trace amounts of this carcinogen, especially if they are not organic.
- Oxalates – Peanuts have a moderately high oxalate content, which may be an issue for those prone to kidney stones.
- Mold – Peanut products may contain mold or fungus which can trigger reactions in sensitive individuals.
As with any food, individuals should assess their own tolerances and health conditions to determine if peanut butter can be enjoyed as part of a temporary Daniel Fast plan or longer-term lifestyle.
Conclusion
For most people, peanut butter is permissible to eat during the Daniel Fast in its natural, unprocessed form. Choosing plain, organic peanut butter with minimal additives fits within the guidelines of the fast and can provide beneficial protein, fats, vitamins and minerals. Peanut butter can help create satiating, nutritious meals and snacks that provide energy and sustain you throughout the Daniel Fast. However, portions should be monitored and individuals with peanut allergies or sensitivities should avoid peanut products. When enjoyed in moderation as part of an overall healthy dietary pattern, peanut butter can be a suitable addition to a Daniel Fast eating plan.
