Smoothies have become an increasingly popular way to get a nutritious breakfast or snack on the go. Blending together fruits, vegetables, dairy, and other ingredients creates a beverage packed with vitamins, minerals, and fiber. Peanut butter is a common addition to smoothies, providing protein, healthy fats, and flavor. But is adding peanut butter to your smoothie actually good for you? There are pros and cons to consider.
Pros of Adding Peanut Butter to Smoothies
Here are some potential benefits of putting peanut butter in smoothies:
Increases Protein Content
Peanut butter is a great source of plant-based protein. Just two tablespoons provides 8 grams of protein. This makes it an easy way to boost the protein content of your smoothie if it contains ingredients like fruit, juice, or yogurt that are not high in protein. Getting adequate protein is important for building and maintaining muscle mass, helping you feel full and satisfied, and providing sustained energy.
Adds Healthy Fats
Peanut butter contains heart-healthy monounsaturated and polyunsaturated fats. These types of fats can help lower LDL “bad” cholesterol levels when consumed in moderation as part of a balanced diet. The fat from the peanut butter makes the smoothie more satiating as well.
Increases Fiber Content
Two tablespoons of peanut butter provide 2 grams of fiber. This can help increase the fiber content of a smoothie containing low-fiber ingredients like juice, milk, or ice cream. Getting enough fiber promotes healthy digestion and may help lower cholesterol and blood sugar levels.
Provides Essential Nutrients
Peanut butter delivers small amounts of several vitamins and minerals, including niacin, vitamin E, magnesium, phosphorus, manganese, and copper. Adding it to a smoothie can help provide a more complete nutrient profile.
Adds Flavor and Creaminess
The flavor and texture of peanut butter can be a tasty addition to smoothies. It provides a nutty, creamy flavor and makes the smoothie thicker and richer. This can be especially helpful for creating plant-based smoothies without yogurt or ice cream. The healthy fats in peanut butter create a smooth, creamy mouthfeel.
Cons of Adding Peanut Butter to Smoothies
However, there are also some potential downsides to keep in mind when adding peanut butter to smoothies:
High in Calories
While the fats in peanut butter are healthy, it is still a high calorie food. Each tablespoon contains nearly 100 calories. Adding a couple tablespoons of peanut butter to a smoothie can quickly increase the calorie count, which is something to watch if you are trying to maintain or lose weight. Pay attention to portion sizes when adding calorie-dense ingredients like nut butters to smoothies.
Contains Saturated Fat
Although peanut butter is mainly monounsaturated and polyunsaturated fat, it does also contain some saturated fat. The American Heart Association recommends limiting saturated fat intake to help support cardiovascular health. Smoothies made with coconut milk or full-fat yogurt will also boost the saturated fat content when peanut butter is added.
May Cause Allergic Reactions
Peanuts are among the most common food allergy triggers. Adding peanut butter to a smoothie may cause severe allergic reactions in those with peanut allergies. Always check if others consuming the smoothie have nut allergies first for safety.
Adds Little Nutritional Value to Some Smoothies
If you are making a green smoothie full of spinach, kale, and other greens, adding peanut butter may provide little additional nutritional benefit. The greens already provide protein, healthy fats, fiber, vitamins, and minerals. However, peanut butter can still add flavor and creaminess to green smoothies.
Contains Added Sugars
Many commercial brands of peanut butter contain added sugars, which increases the calorie content and offers little additional nutritional value. Always check the ingredients and select natural peanut butter without added sugars if this is a concern.
How to Tell if Peanut Butter is Going Bad
If you do decide to incorporate peanut butter into your smoothies, it’s important to know how to tell if it has gone bad. Here’s what to look for:
Change in Texture
Fresh peanut butter should be creamy and spreadable. If it becomes very thick, dry, and stiff, that is often a sign it has gone rancid. However, you’ll typically notice an off taste as well if it has spoiled.
Unpleasant Smell
Give the peanut butter a sniff test. Rancid peanut butter will have a very strong, unpleasant chemical odor. If it smells off, it’s safest to discard it.
Mold Growth
Check peanut butter for any gray, green, or blue fuzzy mold growing on the surface. Mold is a clear sign it has spoiled and should be thrown away.
Discoloration
Pure peanut butter is light tan or brown in color. If it darkens significantly or has spots of color on it, that indicates it may have spoiled. The color change is due to oxidation. However, a slight natural separation of oils is okay.
Expired Date
Be sure to check the “best by” or expiration date printed on the jar. Peanut butter can start to taste stale and turn rancid after this date. Unopened, it typically lasts 3-4 months past the printed date. Keep an eye on any peanut butter jars lingering in your pantry.
Ways to Use Peanut Butter in Smoothies
If you want to experience the benefits of adding peanut butter to smoothies, here are some delicious ways to incorporate it:
Peanut Butter Banana Smoothie
This classic flavor combination blends banana, peanut butter, milk of choice, and ice. The banana provides natural sweetness to balance the nutty flavor. Greek yogurt also pairs well in this smoothie.
Peanut Butter Cup Smoothie
Channel the flavors of a peanut butter cup by blending peanut butter, cacao powder, cocoa nibs, a frozen banana, and milk. A touch of honey or vanilla makes it taste just like the candy in smoothie form.
Peanut Butter Berry Smoothie
Blend peanut butter with mixed berries, banana, spinach or kale, and ice for an antioxidant-rich smoothie. The berries provide vitamins while masking the taste of greens.
Thai Peanut Smoothie
For a Thai-inspired taste, use peanut butter, coconut milk, ginger, lime juice, cilantro, and diced mango in the blender. Cayenne pepper adds a hint of spicy heat.
Peanut Butter Oatmeal Cookie Smoothie
Replicate the flavors of an oatmeal cookie by blending together peanut butter, old-fashioned oats, cinnamon, honey, vanilla extract, banana, and almond milk.
Protein Peanut Butter Smoothie
Make a protein-packed post-workout smoothie with peanut butter, protein powder, banana, cocoa powder, milk, Greek yogurt, chia seeds, and ice.
Tips for Making Smoothies with Peanut Butter
Here are some helpful tips for using peanut butter to make healthy, delicious smoothies:
Use Natural Peanut Butter
Choose 100% peanuts natural peanut butter without added sugars or oils for the most nutritional benefit. You’ll avoid unwanted calories or artificial ingredients.
Measure Portions
Stick to 1-2 tablespoons of peanut butter per smoothie to keep calories under control while still providing flavor and nutrition.
Combine with Fruit
Blend peanut butter with sweeter ingredients like bananas, berries, mango, or pineapple to balance the strong peanut taste. The fruit provides vitamins and sweetness.
Add Texture
Mix in oats, chia seeds, shredded coconut, or cocoa nibs with the peanut butter to add complementary crunchy texture to smoothies.
Boost Protein Content
Add peanut powder or other plant-based protein powders like hemp, pea, or rice protein to make a filling high-protein smoothie.
Use Flavorful Liquids
The liquid base brings all the ingredients together, so use strongly flavored milks like almond or coconut to stand up to the peanut butter.
Watch the Consistency
If your smoothie is too thick, add more liquid. If it’s too thin increase the amount of peanut butter or frozen ingredients like bananas or ice.
Healthiest Smoothie Recipes with Peanut Butter
Want peanut butter smoothie inspiration? Here are some of the healthiest recipes to try:
1. Antioxidant Peanut Butter Berry Smoothie
– 1 cup unsweetened vanilla almond milk
– 1 cup spinach
– 1⁄2 cup mixed berries
– 1 frozen banana
– 1 tablespoon natural peanut butter
– 1 tablespoon ground flaxseed
2. Vegan Peanut Butter Protein Smoothie
– 1 cup unsweetened soy milk
– 2 tablespoons natural peanut butter
– 1 scoop vegan protein powder
– 1 tablespoon ground chia seeds
– 1⁄2 frozen banana
– 1 date, pitted
– 1⁄4 cup ice
3. Low-Calorie Peanut Butter Smoothie
– 1 cup unsweetened almond milk
– 1⁄2 medium banana, frozen
– 1 tablespoon natural peanut butter
– 1⁄4 cup plain nonfat Greek yogurt
– 1 teaspoon honey
– ice cubes
4. Green Monstah Peanut Butter Smoothie
– 1 cup coconut water
– 1⁄2 cup plain kefir
– 1 cup baby spinach
– 1⁄2 banana
– 1 tablespoon natural peanut butter
– 1⁄2 cup mango chunks
– 1⁄2 cup ice
5. Peanut Butter Oat Smoothie
– 1 cup unsweetened almond milk
– 1⁄2 cup old-fashioned oats
– 1 tablespoon natural peanut butter
– 1 tablespoon ground flaxseed
– 1⁄2 frozen banana
– 1 Medjool date, pitted
– 1⁄4 teaspoon cinnamon
– ice
Conclusion
Peanut butter can be a nutritious and tasty addition to smoothies. It provides protein, healthy fats, fiber, vitamins, and minerals, as well as flavor and texture. However, portion control is important, as peanut butter is high in calories. Consume smoothies made with peanut butter in moderation as part of a balanced diet. Choose natural peanut butters and combine with fruits, greens, seeds, oats, and nutritious liquids for the healthiest smoothies with peanut butter. Avoid adding peanut butter if you need to limit calories or already have a high-fat smoothie base like coconut milk or yogurt. Overall, peanut butter smoothies can be enjoyed on occasion as a satisfying high protein breakfast or snack when made mindfully.
