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Nutritious and Delicious: The Health Benefits of Natural Peanut Butter

If you're a fan of peanut butter, you might be interested to know that there's a healthier version of this classic spread. Natural peanut butter is made from just peanuts, with no added oils or sugars, making it a healthier option compared to regular peanut butter. At Rebel Food Company, we're big fans of natural peanut butter and use it in many of our baked goods. In this blog, we'll explore the health benefits of natural peanut butter and why it's so important in a vegan and gluten-free diet.

One of the main benefits of natural peanut butter is that it's a great source of protein. Just two tablespoons of natural peanut butter contain around 7 grams of protein, making it an excellent choice for vegetarians and vegans who may struggle to get enough protein in their diet. Protein is essential for building and repairing tissues in the body, and it also helps to keep you feeling full and satisfied, making natural peanut butter a great addition to a healthy breakfast or snack.

Another benefit of natural peanut butter is that it's high in healthy fats. These fats, which are predominantly unsaturated, have been linked to a reduced risk of heart disease and may also help to lower cholesterol levels. Additionally, the healthy fats in natural peanut butter can help to keep you feeling full for longer, which can be helpful for those trying to lose weight or maintain a healthy weight.

Natural peanut butter is also a good source of fibre, which is important for maintaining healthy digestion and may also help to lower the risk of certain chronic diseases such as heart disease and diabetes. In fact, just two tablespoons of natural peanut butter contain around 2 grams of fibre, which is around 8% of the recommended daily intake.

For those following a vegan or gluten-free diet, natural peanut butter is an especially important ingredient. It's a great source of protein and healthy fats, which can be harder to come by on these diets. Additionally, natural peanut butter is naturally gluten-free, making it a great option for those with gluten sensitivities or celiac disease.

When shopping for natural peanut butter, it's important to keep a few things in mind to ensure you're getting a high-quality product that's both healthy and delicious.

Firstly, it's important to check the ingredients list. Natural peanut butter should contain just one ingredient: peanuts. Look for a brand that doesn't include any added oils or sugars, as these can increase the calorie and sugar content of the peanut butter. If there are any additional ingredients, make sure they're all-natural and don't contain any artificial flavours, preservatives, or colours.

Next, consider the texture. Some brands of natural peanut butter have a smoother, creamier texture, while others have a chunkier texture with pieces of peanut mixed in. Choose a texture that you prefer and that will work well for the recipes you plan to use the peanut butter in.

Another thing to consider is the type of peanuts used. Some brands use roasted peanuts, which can give the peanut butter a richer, nuttier flavour. Other brands use raw peanuts, which can result in a milder flavour. Both are delicious options, so it's up to personal preference.

Finally, check the label for any additional nutritional information. Look for a brand that's low in sodium and high in protein and fibre. You may also want to check the calorie content, especially if you're trying to manage your weight.

In summary, when shopping for natural peanut butter, make sure to check the ingredients list, texture, type of peanuts used, and any additional nutritional information to ensure that you're getting a high-quality product that's both healthy and delicious.

In conclusion, natural peanut butter is a healthy and delicious ingredient that can be enjoyed in a variety of ways. Whether you're spreading it on toast, adding it to smoothies, or using it in baked goods like we do at Rebel Food Company, you can feel good about incorporating this nutritious ingredient into your diet.


  • The Peanut Institute. (2021). Peanut Butter: Nutritional Facts. Retrieved from

  • Harvard Health Publishing. (2019). The truth about fats: the good, the bad, and the in-between. Retrieved from

  • Mayo Clinic. (2021). Dietary fiber: Essential for a healthy diet. Retrieved from


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