Are you looking for low-fat peanut butter? If so then you should consider pb2 powder. Fun Fact: American inventor George Washington Carver discovered 300+ uses of peanuts. The peanut is a superfood that’s actually a bean. It’s loaded with nutrients like protein, fiber, and vitamins/minerals. PB2 involves extracting most of the bean’s oils then grinding it up into a fine powder. This makes the food easier to cook with. However, food processing involves adding sugar and salt, which are unhealthy ingredients. So there are definitely some pluses and minuses with this product worth noting.
The main process when making PB2 is removing most of the natural oils. This can provide possible benefits and drawbacks. For example, it reduces the calories of the peanut butter product, while also possibly removing nutrients from the bean. That’s because about half of the peanut oil and 80% of it is healthier unsaturated fat. So the bean could potentially lose nutrients besides the oil when it’s extracted. On the other hand, if you’re trying to shed pounds then this process is a plus since fat has 2x more calories compared to carbs and protein. It’s important to find out what’s been lost and gained from the process.
What Exactly Is PB2 Powder?
When shopping for peanut butter products on the market an interesting one is called PB2. This product was launched in 2007, so it’s been on the market for over a year. The concept is quite basic. It involves removing most of the bean’s oil, which gives it 85% less fat versus regular peanut butter.
This might seem like a good thing if you’re on a low-fat diet, for example, In that case, you’ll usually want to reduce your fat intake to 20% or even 10% of your calories. In fact, some health experts recommend dropping fat levels quite low to get the best weight-loss results.
It might seem like this is automatically a plus for dieters. However, it’s a little more complicated. For example, some studies show that a high-fat diet can produce more weight loss than a low-fat diet. This is related to healthy fats like unsaturated fat and omega-3s.
In fact, it runs out the oils in peanuts are mostly the healthier unsaturated fat. It makes up 80% of the bean, while saturated fat makes up just 20% of the bean.
Another issue is saturated fat is also healthier when it’s from plant-based foods. For example, coconut sand olives are high in saturated fat but it’s much healthier than fatty meat, for example.
In fact, the main kind of unsaturated fat found in peanuts is something called “oleic acid.” Studies show it can provide health benefits like less inflammation, lower blood pressure, and less heart disease risk. These are all key health benefits that can boost your health level.
PB2 has a small percentage of oil left after the processing is done. While this lowers the amount of total fat in the product, it also reduces the amount of healthy fat. This is a major issue worth considering when picking a peanut butter product.
PB2 Powder: Healthy or Unhealthy?
It turns out PB2 has pros and cons in terms of health. Here are some of the healthy features:
This is one of the main issues. You get 1.5g of fat in PB2 versus 16g of fat in two tablespoons in regular peanut butter. This is a major difference and a plus if you’re on a low-fat diet. In that case, you’ll want to reduce your oil intake. This is critical because fat has 2x more calories versus carbs/protein.
How low should you go on a low-fat diet? Many diets use a macronutrient split that puts fat at 20% of the total calories. However, in other cases, it’s 10% or lower, which makes PB2 an excellent option at 15% the fat of regular peanut butter.
One caveat is that you’ll be losing total and healthy fat by consuming this food. Studies show that healthy fats can actually help to lose weight.
Another big benefit of PB2 is it’s easier to bake with and add peanut flavoring to your dishes. That’s because it’s a powder form so the dry ingredient is easier to add to your baking recipes versus the creamy texture of butter.
One benefit related to the powdered form is it mixes well with liquids versus standard peanut butter. You can also use it as a dry seasoning, which is impossible with regular peanut butter since it’s not dry.
There are also some drawbacks to PB2:
- Vitamin loss
- Added salt/sugar
This is due to the vitamins that dissolve in fat being lost due to the high-fat reduction of the product. Regular peanut butter is a high source of Vitamin E and provides about 15% of the Daily Value (DV). PB2 has a similar nutritional value of peanut flour. This product has 0g of fat and 0g of Vitamin E.
PB2 Powder: Nutrition Facts
Here’s what you get from 2 tablespoons:
There are just 60 calories, which is quite low on a 2,000-calorie diet. The food’s calories are much lower than regular peanut butter since most of the oils have been extracted. If you’re a low-calorie diet then this is a plus and makes it a food worth considering. However, while the calories are lower there are also nutrients lost.
The carbs for this food are 5g. When you subtract the fiber you get net carbs of 4g. This certainly qualifies the food as a low-carb one. The key is to limit the serving size to 2 Tbsp. If you consume much more than that it won’t be a low-carb food. When you’re on Keto/Atkins it’s important to do carb counting and reduce carbs.
There’s 6g of protein, which is quite high for just a couple spoonfuls of peanut butter. This can help you reach your daily intake of protein. You can get this macronutrient from many animal/plant-based foods.
The total fat content is 1.5g. That’s quite low and due to the food processing that involves removing most of the peanut oils. The main issue is it includes healthy fat, which provides many key functions including heart/brain health.
This peanut butter product has 2g of sugar. That’s due to it containing added sugar. This can be an issue if you’re on a diet like Keto. Paleo, and sugar-free. In those cases, you should avoid sugar because it’s linked to inflammation and several illnesses/diseases.
You 5% of iron’s DV and 2% of calcium’s DV. These aren’t high figures but shows that the peanut butter product has some important vitamins/minerals in it. You can get other vitamins, minerals, enzymes, etc. from other food you eat during the day that might include pb2 powder.