Oatmeal and peanut butter are both nutritious foods that can be part of a healthy diet. Oatmeal is made from oat grains and is a good source of fiber, antioxidants, vitamins and minerals. Peanut butter is a spread made from ground peanuts that provides protein, healthy fats, vitamins and minerals. Eating oatmeal and peanut butter together can provide a range of potential health benefits.
Nutritional profile of oatmeal and peanut butter
Oatmeal is made from oat grains, which are whole grains that provide fiber, protein, antioxidants, vitamins and minerals like manganese, phosphorus, magnesium, zinc, iron, folate and B vitamins. A 1 cup serving of oats contains approximately:
- Calories: 150
- Protein: 5 grams
- Carbohydrates: 27 grams
- Fiber: 4 grams
- Fat: 3 grams
Peanut butter is a good source of protein, healthy fats, vitamins and minerals. A 2 tablespoon serving of peanut butter contains approximately:
- Calories: 190
- Protein: 8 grams
- Carbohydrates: 7 grams
- Fiber: 2 grams
- Fat: 16 grams – mostly unsaturated fat
Peanut butter also provides vitamins like niacin, vitamin E, folate, pantothenic acid and minerals like magnesium, phosphorus and manganese.
When combined together, oatmeal and peanut butter can provide a nutritious balanced meal or snack that contains fiber, protein, complex carbohydrates, healthy fats and an array of vitamins and minerals. The fiber in oats combined with the healthy fats and protein from peanut butter help promote feelings of fullness and satisfaction.
Weight control benefits
Eating oatmeal and peanut butter may provide some benefits for weight control in several ways:
High fiber content
Oats are a whole grain that provide 4 grams of fiber per one cup serving. Fiber helps promote feelings of fullness and satiety, which can help reduce calorie intake throughout the day. The fiber content of oats may help support weight management by promoting satiety.
Protein
Protein is known to help control appetite and reduce calorie intake. Peanut butter contains 8 grams of plant-based protein in a 2 tablespoon serving. Getting enough protein from foods like peanut butter can aid in weight management.
Healthy unsaturated fats
Although high in calories, the majority of fat in peanut butter comes from heart healthy unsaturated fats. These unsaturated fats may help reduce low-density lipoprotein (LDL or “bad”) cholesterol when used in place of saturated and trans fats.
Complex carbohydrates
Oatmeal is a low glycemic index food, meaning it does not cause sharp spikes in blood sugar levels. The complex carbohydrates in oats are broken down slowly to provide a steady release of energy. This helps control appetite and prevents energy crashes that can lead to overeating.
Overall, the fiber, protein, healthy fats and complex carbohydrates in oatmeal and peanut butter can promote feelings of satiety and help reduce total calorie intake to support weight management.
Provides lasting energy
Thanks to its complex carbohydrates and combination of fiber, protein and healthy fats, oatmeal and peanut butter provides steady, long-lasting energy. This can help prevent energy crashes and fatigue that can derail weight loss efforts.
Blood sugar control benefits
Lower glycemic index
Oats have a low glycemic index, meaning they do not cause large or rapid increases in blood sugar levels. This helps prevent energy crashes and sugar cravings that can occur after eating high glycemic index foods.
Fibrous carbs
The fiber in oats slows digestion, resulting in a slower release of sugar into the bloodstream. This reduces glycemic load and further helps control blood sugar spikes.
Protein and fat
The protein and unsaturated fats in peanut butter also help slow digestion and the absorption of sugar from oatmeal. This also promotes stable blood sugar levels.
The combined effect of oatmeal and peanut butter results in a lower glycemic response, which can help manage blood sugar levels, especially for those with prediabetes or type 2 diabetes.
Heart health
Fiber
The fiber in oatmeal may help reduce LDL “bad” cholesterol levels to support heart health. Soluble fiber forms a gel-like substance in the digestive system that binds to cholesterol and removes it from the body.
Unsaturated fats
Peanut butter contains mostly mono and polyunsaturated fats, which can help reduce LDL cholesterol levels when substituted for saturated and trans fats. These unsaturated fats may also help reduce inflammation.
Potassium
Oatmeal and peanut butter are good sources of potassium, a mineral that helps lower blood pressure by balancing fluid levels in the body. High blood pressure is a major heart disease risk factor.
Overall, the fiber, unsaturated fats and minerals like potassium in oatmeal and peanut butter can help support heart health by reducing risk factors like high cholesterol and blood pressure.
Other potential health benefits
Here are some other potential benefits of eating oatmeal and peanut butter:
Improved digestion
The fiber in oats acts as a prebiotic that feeds the good bacteria in the gut microbiome. This helps promote good digestion and regularity. Peanut butter is also high in fiber.
Lower inflammation
Oats contain avenanthramides, unique antioxidants that help reduce inflammation in the body. This may help lower risk of chronic diseases tied to inflammation.
Increased fullness
Oatmeal suppresses appetite thanks to its fiber, protein and low glycemic index. Peanut butter is filling due to its protein and fat. Together they promote satiety.
Nutrient absorption
The healthy fats in peanut butter help the body absorb fat-soluble vitamins A, D, E and K from oatmeal and other foods.
Stronger bones
Manganese in oatmeal and magnesium in peanut butter help build strong bones by supporting bone mineral density.
Potential downsides
While oatmeal and peanut butter can be included as part of a healthy diet, there are some potential downsides to consider:
Allergies
Oats contain gluten and peanut butter contains peanuts – two common food allergens. Those with celiac disease, gluten sensitivity or peanut allergy should avoid one or both foods.
Omega-6 fats
Peanut butter has a high ratio of omega-6 to omega-3 fatty acids, which some experts link to inflammation if eaten in excess.
Aflatoxins
Peanuts may be contaminated with a mold called aspergillus flavus, which produces carcinogenic substances called aflatoxins. Buying organic peanut butter minimizes this risk.
Pesticide residue
Oats and peanuts may contain traces of pesticides unless organic varieties are chosen. This is especially concerning for pregnant women and young children. Be sure to minimize exposure by washing produce.
Added sugars
Some peanut butter brands have added sugars. Always read the label and select natural peanut butter without added sugars or hydrogenated oils.
Acrylamide
Prolonged high heat cooking of oatmeal can produce acrylamide, a potentially carcinogenic compound. Prepare oatmeal with short cooking times to prevent acrylamide formation.
Recommended intake
Here are some recommendations for getting the benefits of oatmeal and peanut butter while minimizing potential downsides:
Serving sizes
Consume a 1/2 cup serving of cooked oatmeal with 1-2 tablespoons of peanut butter for breakfast or a snack. This provides a good balance of carbs, protein and healthy fats.
Choose whole, unprocessed
Select old-fashioned oats instead of processed, sugary instant oatmeal. Choose natural peanut butter without hydrogenated oils or added sugars.
Prepare properly
Cook oatmeal with water on the stove top instead of microwaving to minimize acrylamide formation.
Pair together
Eat oatmeal and peanut butter together to balance blood sugar response. The protein, fat and fiber together provide steady energy.
Watch calories
Measure servings to avoid excess calories, as both foods are energy dense. Stick to one serving per meal or snack.
Moderate frequent intake
While oatmeal and peanut butter are healthy choices, overdoing intake of any single food can cause issues. Consume a few times per week as part of a balanced diet.
Add mix-ins
To boost nutrition, add berries, chia seeds, flaxseed, walnuts or cinnamon to oatmeal. Pair peanut butter with sliced banana or apple.
Sample meal ideas
Here are some balanced meal ideas that incorporate oatmeal and peanut butter:
Breakfast
– 1/2 cup oatmeal cooked with water, 1 tablespoon peanut butter, 1/4 cup blueberries
– 2 scrambled eggs, 1/2 cup oatmeal with 2 tablespoons peanut butter
– Oatmeal pancakes made with oats, topped with 1 tablespoon peanut butter
Snacks
– 1 medium apple, sliced, with 2 tablespoons peanut butter
– 1/2 cup oatmeal with 1 tablespoon peanut butter and cinnamon
– Rice cakes topped with 1 tablespoon peanut butter
Desserts
– Peanut butter protein balls made with oats, peanut butter, honey and chocolate chips
– Peanut butter overnight oats with chocolate protein powder and frozen bananas
– Peanut butter oatmeal cookies with oats, peanut butter, dark chocolate
Conclusion
Eating oatmeal and peanut butter together can provide a range of nutritional benefits. Oatmeal offers fiber, antioxidants, vitamins and minerals, while peanut butter provides protein, healthy fats, vitamins and minerals. Combined, they may help with weight control, blood sugar regulation, heart health and digestion. However, it is important to be mindful of allergies, omega-6 content, pesticide residue and acrylamide formation. Stick to 1/2 cup oatmeal with 1-2 tablespoons peanut butter a few times per week. Prepare and consume them together along with other nutritious foods as part of a balanced diet to maximize the benefits and minimize any potential downsides.