Peanut butter has been given a bad rep, and old research is to blame. In the past, peanut butter has been shamed for being fattening, and that idea is still present today in the worry of gaining weight. But thanks to new research, peanut butter has been proven to benefit the body in more ways than one.

Allow me to help you not feel shameful in grabbing a spoonful of peanut butter.

Fallacy 1: Peanut butter has no place in a healthy, everyday diet.

Peanut butter is now classified as a “superfood”. Peanut butter is packed with essential nutrients, such as vitamin E, folate, and niacin. And if your someone who enjoys working out, peanut butter is your friend, not enemy! Peanuts contain seven grams of protein per ounce, and it is a great plant-based protein, allowing you to reduce the amount of cholesterol that enters your body.

Fallacy 2: Peanut butter will slow you down in your workouts.

Surprisingly enough, peanut butter can help to fuel the body. Being that peanut butter is a dense food item, it supplies lasting energy that can be beneficial in your diet. Thanks to nutrients provided by peanut butter, your exercise will actually be more efficient.

Fallacy 3: Peanuts are a form of mold, therefore peanut butter is bad.

Peanuts sold in the U.S. are tested thoroughly for safety. Peanuts that don’t reach the standard set by the USDA are not used in food products. Because of this, farmers and producers are actively making sure that peanuts are grown in the safest places.

Fallacy 4: Peanut butter will make you gain weight.

Weight gain is usually due to eating too many calories throughout the day. Peanut butter itself won’t make you gain weight, but overeating it might. Research actually shows that if you eat a serving of peanut butter, it can help you to feel more satisfied. Research also shows that peanut butter is part of a calorie controlled diet and is beneficial in a healthy food plan.

Not only does peanut butter add to a healthy diet, but it also tastes delicious. So feel welcome to grab a big spoonful every once in awhile (unless your allergic to peanuts, then maybe you shouldn’t).