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Bodytalk
Question: Can peanut butter be part of a heart-healthy diet? Healthy diet
can include
peanut butterAnswer: I don't see why not, as long you're careful about the type of peanut butter you buy and eat.
Peanuts do have health benefits: they contain a lot of protein, they're packed with fiber, and they're high in vitamin E, which serves as a blood thinner as well as an antioxidant.
Peanuts are also very high in fat. That is probably the reason you're wondering if they're OK to eat. Even though they're high in fat, the good news is that it's monounsaturated heart-healthy fat.
I recommend steering clear of commercial brands of peanut butter because of the not-so-healthy substances they contain. Salt and sugar are often added to enhance flavor, although in my opinion they don't. Worse, partially hydrogenated fats or trans fats are are also added to give the product a smoother consistency and to prevent the oil from separating.
By the way, trans fats have the same effect on the body as saturated fats: they're both unhealthy for the heart. If hydrogenated fat is listed on the label, then it contains trans fats.
Natural brands of peanut butter, which are available in standard grocery stores, contain roasted, ground-up peanuts, period. No added anything. Read labels. Since natural brands don't contain trans fat, you'll have to stir the peanut butter up before eating it, to mix the natural peanut oil in. (Storing the jar upside down before opening it can make that job easier). Then keep it in the fridge and you won't need to stir it every time.
Even though peanut butter is mostly made of good fat, each tablespoon still contains around 8 grams of fat, natural brands included.
As a result, peanut butter is a very high calorie food. So if you're trying to lose weight, eat peanut butter in moderation.
The recommended serving size of peanut butter is 2 tablespoons (about 190 calories). If you stick to this recommended serving size, only eat it a couple of times a week, and buy a natural brand, I see no reason to avoid eating peanut butter.
Q: I'm about to turn 65. My daughter told me she read that many people over age 60 don't get enough zinc in their diets. What's your opinion?
A: Your daughter is correct. A recent government survey found that about 75 percent of people over 60 years of age get less than the recommended daily allowance of 12 milligrams per day, and 25 percent of seniors get only 6 milligrams or less, i.e., less than half of the RDA.
One function of zinc is to keep our immune systems healthy. This mineral becomes even more crucial to health as people grow older, because older adults are much more susceptible to sickness and disease. Also, many older adults seem to lose their sense of taste. Zinc appears to slow down and even reverse this sensory loss. There is even some preliminary evidence leading researchers to believe that zinc may protect the nervous system from damage that could lead to memory impairment.
Zinc can be found in small amounts in many foods. These include dairy products, animal protein (such as meat, poultry and fish), beans, and cereal products. Many older Americans don't eat enough of these and other nutrient-dense, health protecting foods.
To avoid a zinc deficiency, drink some 1 percent milk and eat some cereal, animal protein, yogurt or cottage cheese and beans every day.
Health Events
Stephenie Karony is a certified health
and fitness instructor, a personal trainer and the author of
"Body Shaping with Free Weights." Send questions to her at
P.O. Box 262, Wailuku Hi. Her column appears on Wednesdays.