Ah, peanut butter...
How could you not love it?
It actually pains me to write this blog today. I've been researching this for some time now and while I haven't found anything CONCRETE, it isn't looking good.
If you're struggling with acne or know someone who is, this blog is for you. Even if you only have a few zits, there's a chance peanut butter isn't doing you any favours.
Here's why:
The PUFA factor
Peanuts are super high in polyunsaturated fats. To keep tings simple, I'll refer to them as PUFAs.
PUFAs are the omega- 6 and omega- 3 fats, the essential fatty acids that the body needs to function properly. Our bodies don't produce these so it's important we get them from food.
The key here is balancing between omega- 6 and omega- 3. Too much omega-6 is NOT a good thing.
In today's world, this balance has been thrown totally out of whack, and is believed to be one of the main causes of disease. Having this imbalance will also negatively impact your skin.
Vegetable oils which are prevalent in modern diets, i.e. soybean oil, canola oil, sunflower oil etc. are EXTREMELY high in PUFAs, making them Public Enemy Number 1 when it comes to skin health and general wellbeing.
A diet high in omega-6 without enough omega-3 is a quick way to get acne.
Unfortunately, peanut butter is high in PUFAs...
Foods high in omega-6 fatty acids, such as peanut butter and vegetable oils, are likely to cause the skin to produce more sebum. Sebum is naturally produced by your skin and protects the skin's surface.
Too much of this oily substance, however, can lead to blocked pores, contributing to acne.
On top of all this, PUFAs are super inflammatory and inflammation is a known contributor and sometimes catalyst for acne.
So next time you feel like some PB on toast, think again...
Aflatoxins
Afla- what?!!
Aflatoxins are a family of toxins produced by certain fungi that are found on agricultural crops such as corn, peanuts, cottonseed, and tree nuts.
Basically, it's a by-product of mould. Yikes
According to this article, it looks like aflatoxins are pretty darn prevalent.
Apparently, big producers of PB are very cautious during the processing stage to avoid aflatoxins but it's definitely something to be aware of.
Gut Health
I feel like I'm really piling on the pain here. Anyone who likes Peanut Butter is probably HATING me right now...
BUT, my job is to inform you, not tell you what you want to hear.
Gut health is super important when it comes to clear skin. That's why I stress the importance of a good diet.
Some argue it is the ONLY thing that matters...
Spoiler alert: Peanuts aren't great for gut health.
Unfortunately, peanuts are a rich source of peanut agglutinin, a particularly resilient lectin. This compound is a bit like gluten, another lectin known for its gut-damaging properties.
Eating peanuts or peanut butter could lead to an inflamed gut, triggering acne outbreak.
Another important element is added ingredients. Most PBs have sugar or vegetable oil added, making it WAY worse for you and your skin.
Alternatives
I was tempted to just write about how TERRIBLE peanut butter is and leave you feeling sad and empty, with no solution (just kidding). BUT, because I'm such a nice guy, I thought I'd give you some alternatives.
Valencia Peanuts are much less likely to have aflatoxins, so are generally a much better option. Choose organic, Valencia peanut butter if you do decide to keep eating PB.
Otherwise, you can try other nut butters like almond or cashew. Personally, cashew butter is my favourite as it's MUCH lower in PUFA and still tastes pretty good.
Summary
Peanuts and peanut butter are not great for your skin due to their high amount of PUFAs, potential aflatoxins and gut-damaging properties.
Chances are, your skin will be better off without it.
Talk soon.
Nino