Hey mama! Whether you prefer your peanut butter smooth or chunky, this popular spread packs a punch when it comes to nutrients. In just two tablespoons (32 grams) of peanut butter, you get 8 grams of protein, which helps build and repair cells and aids in making enzymes and hormones. It also gives you 3 grams of fiber to keep your digestive system on track and 12.3 grams of healthy fats for a strong heart. Plus, it’s loaded with vitamin E, niacin, manganese, vitamin B6, and magnesium.
So, with all this good stuff, what’s the downside? If you’re not paying attention to what’s added to your peanut butter and how it fits into your overall diet, it could cause some skin problems, like acne and even early signs of aging.
Peanut Butter May Cause Acne Breakouts
One reason peanut butter might make you break out isn’t the peanuts themselves but the sugar added to many brands. Natural peanut butter has a low GI (glycemic index) of only 14. But when sugar is added, it can make your blood sugar spike. According to the American Academy of Dermatology Association, high GI foods can cause these spikes, leading to inflammation. This makes your skin produce more sebum, an oily substance that can clog pores and cause acne.
Another issue, as pointed out by Curology, is that peanut butter is high in omega-6 fatty acids. While these are important for things like skin and hair growth, too much omega-6 compared to omega-3 fatty acids can lead to inflammation. Mount Sinai suggests aiming for a balance of 1:2 to 1:4 of omega-3 to omega-6 by eating a diet rich in whole grains, fruits, vegetables, fish, and healthy fats like olive oil.
Peanut Butter May Also Age Your Skin
If the acne talk wasn’t enough to make you think twice about sugary peanut butter, consider this: sugar can also speed up the aging of your skin. Dr. Andrew Nish from UnityPoint Health says that sugar can age us both inside and out, including our skin.
Dr. Nish compares it to leaving a peeled banana on the counter – it turns brown because the sugars react with proteins. The same thing happens in our bodies. Sugar causes the collagen in our skin to stiffen and lose its elasticity, leading to wrinkles, sagging, dark spots, and slower healing.
To keep your skin (and the rest of you) healthy, the Dietary Guidelines for Americans, 2020-2025, recommend keeping added sugars to less than 10% of your daily calories. For someone eating 2,000 calories a day, that’s about 200 calories or 12 teaspoons of sugar. Added sugars include things like table sugar, syrups, honey, and sugars from fruit or vegetable juices, according to the CDC.
So, next time you reach for that jar of peanut butter, remember to check the label and think about how it fits into your diet. Your skin will thank you!
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