Peanut butter is an extremely popular spread, filling and tasty, and it's perfect on toast in the morning or for a mid-afternoon snack. It's packed with protein, as well as many healthy fats, so for those trying to build muscle it seems like a great choice.

花生酱极其受人追捧，美味又令人饱腹，早上可以涂到吐司上，午后可以作为小吃，简直不要太完美！花生酱富含蛋白质，且含有多种健康脂肪，所以对于那些增肌人群而言，花生酱似乎是个不错的选择。

However, many people believe peanut butter to be unhealthy, and it certainly can be when manufacturers mix it with salt, sugar or other unhealthy additives¹. It would be tempting² to believe that crunchy peanut butter is healthier than smooth, but actually that makes no difference. Read on to find out more about whether peanut butter is healthy.

然而，很多人都觉得花生酱并不健康，当制造商将盐、糖或其它不健康的添加剂放入花生酱中，它就不利于人体健康。人们往往觉得颗粒花生酱比柔滑花生酱更健康，但事实上，二者并无区别。想知道花生酱是否有利身体健康？那就继续读下去吧！

What is actually in peanut butter?

花生酱有哪些成分？

Peanut butter is a relatively³ unprocessed food comprising peanuts that are ground into a paste. However, different commercial brands of peanut butter sometimes add ingredients to this including sugar, vegetable oils and even trans fat. If the brand is just ground peanuts then the health effects of peanut butter should be identical to just eating peanuts which means high protein, healthy fats and fiber⁴.

相对来说，花生酱是一种未加工的食品，由研磨成糊状的花生组成。然而，不同品牌的花生酱有时会含有添加成分，包括糖、植物油，甚至还包括反式脂肪。如果该品牌花生酱的成分只有磨碎的花生，那么其营养成分应与直接吃花生差不多：高蛋白、健康脂肪和纤维。

Calories

热量

One of the reasons that people believe peanut butter is unhealthy is because it is high in calories, but the quality of the calorie intake⁵ determines whether it is good or bad. Two tablespoons of peanut butter contains 188 calories, 8g protein, 6g carbohydrate⁶ and 16g fat (if not mixed with additives).

人们认为花生酱不健康的其中一个原因就是花生酱热量高，但卡路里摄入量的质量才是决定其好坏的因素。两茶匙花生酱含有188卡、8克蛋白质、6克碳水化合物和16克脂肪（如果没有添加剂的话）。

Although 188 calories sounds a lot, and can account for nearly 10% of your daily intake, this is not necessarily bad. It's high fat content makes you feel satiated with fewer calories, thus meaning you will eat less throughout the day. Weight is dictated⁷ by calories in and calories out so a moderate amount of peanut butter certainly can fit into your daily food intake.

尽管188卡听起来很多，但它只占你每日摄入量的10%左右，并不算糟糕。花生酱脂肪含量很高，所以即使摄入的热量减少也会让你感到饱腹，也就意味着你会吃的更少。体重是由摄入的卡路里和排出的卡路里量所决定的，所以每天食用适量花生酱当然是没问题的。

Low fat

低脂

Alongside the caloric load, peanut butter's saturated⁸-fat content is a concern for some people, particularly as it was considered a big cause of heart disease and was disparaged⁹ by the fat-loss community. Saturated fat is not as evil as it is made out and is actually beneficial to the production of testosterone and vitamin D.

除了热量，有些人还担心花生酱的饱和脂肪含量，尤其因为：饱和脂肪被认为是导致心脏病的主要原因，且被减肥群体所嗤之以鼻。饱和脂肪并不像人们所以为的那么糟糕。实际上，它有助于睾酮和维生素D的产生。