Life without peanuts, and especially peanut butter, sounds like a boring one. But it might look like that’s how it’s going to be after being diagnosed with MASLD (formerly fatty liver disease/NAFLD).
Fortunately, that’s not the case, and in today’s article I will tell you why. If you’re in a hurry, here’s the short answer:
You can continue eating peanuts and peanut butter if you have a fatty liver. Both are nutritious and packed with protein, healthy fats, vitamins, and minerals. But when it comes to peanut butter, you must make sure you choose the right type, as the wrong one can cause more harm.
IMPORTANT: With “right type,” I mean peanut butter made from 100% peanuts. Anything else, with added hydrogenated fats (or just various oils), sugars and/or artificial flavors or sweeteners should not be consumed.
We’ll get more in-depth below, including recommended brands to try and other important things to know, so keep reading for the full picture! (Note: This article contains affiliate links)
Peanuts: nutritional info & things to know
Affordable and readily available, peanuts (especially peanut butter) are a must-have in everyone’s cupboards.
Peanuts make an excellent (and usually convenient) food choice that can be had for breakfast or as a snack.
Despite their name, peanuts are actually legumes. People used to believe that they are less nutritious than true nuts like almonds or cashews, but research on the matter proved they have comparable benefits and nutrients.
Speaking of which, let’s check out the nutritional values of 100 grams of raw peanuts (no roasting or added salt, via USDA):
- Calories: 563
- Protein: 25.2g
- Fat: 48.8g
- Fiber: 8.5g
- Carbs: 3.95g
- Vitamins & Minerals: High in Magnesium (42% DV), Iron (25% DV), Calcium (9% DV), Vitamin B6 (15% DV), and small amounts of various other minerals and vitamins.
The Liver Benefits of Peanuts (and PB)
With all those proteins, fats, and fibers packed into just a handful of peanuts, it’s no wonder you feel energized and full after eating them. But beyond the macronutrients, peanuts contain specific compounds that actively support liver health.
Plus, the fats in peanuts are mostly monounsaturated and polyunsaturated fatty acids aka the healthy fats our body needs.
These fats help reduce bad cholesterol levels and are beneficial for heart and liver health. Unlike saturated fats, which can contribute to liver fat accumulation, these healthy fats support overall metabolic functions essential for managing MASLD/NALFD.
You also get plenty of Magnesium, which plays a key role in the liver’s health (hence the need for Magnesium supplements in some NAFLD cases).
Furthermore, peanuts are rich in Vitamin E, a potent antioxidant frequently recommended by hepatologists to reduce liver inflammation and Niacin (Vitamin B3).
In addition, recent research on peanuts has identified numerous other compounds that provide benefits beyond basic nutrition, such as essential vitamins, antioxidants, and resveratrol, a compound that recent research suggests may possess antisteatotic (fat-reducing) and anti-inflammatory properties.
The Aflatoxin Danger (What Most People Don’t Know)
One thing that is usually omitted by others is a harsh reality: peanuts carry a specific risk to an already compromised liver due to aflatoxins.
These are toxic compounds produced by the Aspergillus flavus mold that might contaminate peanut crops during growth or storage.
Once ingested, your liver enzymes metabolize these toxins into reactive compounds that can cause severe cellular damage. For someone with MASLD, forcing a struggling liver to process aflatoxins is dangerous.
Does this mean you should stop eating peanuts? No, but it means you have to be careful with what you eat. This means you should:
- Avoid DIY Grinding: Grinding your own peanut butter from bulk bins at the grocery store increases your risk, as these bins can harbor mold.
- Choose Commercial Brands: Large, reputable peanut butter brands rigorously test their products for aflatoxins to comply with strict FDA limits.
- Store Properly: Keep your peanuts and peanut butter in a cool, dry place. If you buy natural peanut butter, keeping it in the fridge not only prevents oil separation but also limits any potential mold growth – even though it’s not as creamy and tasty if you do.
Is peanut butter good for fatty liver?
Peanut butter made from 100% peanuts (and maybe a pinch of salt) retains all the benefits of whole peanuts and is just as good for a fatty liver-friendly diet.
Like with most modern foods, the danger lies in the processing. Many store-bought options also have added sugars, high fructose corn syrup, hydrogenated oils (often palm oil), and even various flavors and other additives. These extras can negate the health benefits and even be harmful to your liver.
My recommendation? Stick to natural peanut butter – that’s all you need. Here are my top recommendations:
- Crazy Richard’s 100% All-Natural Creamy Peanut Butter
- Organic Unsweetened & Unsalted Creamy Peanut Butter
Just because it is healthy does not mean you can eat it by the jar. As we saw in the nutritional info above, peanuts are highly calorically dense – and since peanut butter is 100% peanuts, the same goes for it.
Also, 100 grams of peanuts give you 75% of the daily value of fats you should consume, so I recommend eating at most once per day a portion of 1 ounce (approx. 28 grams) – about a small handful of peanuts or two tablespoons of peanut butter, as a snack or for breakfast.
This gives you plenty of benefits and allows you to have a varied diet and eat other foods that are good for the liver, such as garlic for fatty liver, cucumbers, or ginger.
Alternative Options for Peanut Butter Lovers
Love peanut butter but worried about the calories? Enter peanut butter protein powder.
This product is made by removing most of the natural oils from roasted peanuts before grinding them into a fine powder. It offers protein and fiber benefits with fewer calories (and, most importantly, fewer fats).
You can mix it into your drinks, use it in baking, or even make a low-calorie spread by mixing it with water. It’s good for peanut sweets too – check out some fatty-liver friendly desserts here.
A good choice is this one on Amazon.
I’m still sticking to the classics – peanuts and peanut butter, but it’s good to know that you have alternatives.
Keep in mind that since peanut butter protein powder is highly processed, it will contain fewer nutrients than regular peanuts or peanut butter, such as monounsaturated fats and vitamin E.
Also, read the label carefully. Many commercial peanut butter powders contain added sugar to make up for the lost fat – and that’s a switch you don’t need. Only consume unsweetened peanut powder.
If you’re curious about more of the potential nutty flavors, make sure to read whether or not you should have almonds or almond milk if diagnosed with a fatty liver disease.
All in all, enjoy this tasty treat, keep portion sizes under control, and work on regaining your full health ASAP. It’s possible – with a creamy layer of peanut butter on top!
I was diagnosed with fatty liver in 2014 and successfully reversed it by mid-2015 using a natural diet and lifestyle changes. Since then, I’ve dedicated over a decade to researching this condition and helping others navigate their own recovery. I am the author of ‘From Fatty Liver to Healthy Liver’ and the founder of this community. My goal is to translate complex medical studies into practical, real-world advice that actually works, combined with my personal experience on the matter.