Life without peanuts and especially peanut butter would be really boring. After a fatty liver diagnosis, it might seem like you need to give them up. But should you really?
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. However, moderation is key because they are also high in calories.
IMPORTANT: I’m only referring to peanut butter made from 100% peanuts. Anything else, with added hydrogenated fats, 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)
Key Takeaways:
- Peanuts and 100% peanut butter are suitable for a NAFLD diet when eaten in moderation.
- Choose natural, minimally processed options without added sugars or unhealthy oils.
- Pay attention to portion sizes to manage calorie intake effectively.
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.
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.
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 NAFLD.
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).
In addition, recent research on peanuts has also identified numerous other compounds that can provide additional benefits beyond basic nutrition, such as antioxidants and essential vitamins.
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. Just be cautious of added sugars, oils/fats, and other additives in many store-bought options. These extras can negate the health benefits and may be harmful to your liver.
My recommendation? Stick to natural peanut butter without any added ingredients. Here are my top recommendations:
- Crazy Richard’s 100% All-Natural Creamy Peanut Butter
- Organic Unsweetened & Unsalted Creamy Peanut Butter
It doesn’t mean that you can have either in large quantities! 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 40 grams – about a 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.
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 a fatty liver back in 2014 and managed to reverse it by mid-2015. Since then, I’ve been studying it, continuously updating my knowledge with the latest scientific findings and practical approaches to give others the help they need to reverse their condition.
My approach to managing fatty liver is holistic, balancing scientifically-backed information with real-life, practical advice based on personal, direct experience.
I am also the admin of the Fatty Liver Support Group on Facebook and the Fatty Liver Subreddit.