Peanut butter consists of crushed peanut kernels with added salt and vegetable oil. In industrial production, honey, syrup or sugar is often added to peanut butter. As a vegetable oil, as a rule, a hydrogenated product is used, which increases the shelf life of the butter, but reduces its quality and useful properties. Peanut butter is consumed both separately and as part of various pastry dishes and pastries. The most popular breakfast for many is a sandwich with peanut butter. Peanut butter is very nutritious and satisfying, you need very little to eat. She adds flavors to various dishes in the form of peanuts taste which makes many dishes unusual.
The peanut butter contains:
- • Fat – 51%;
- • Protein – 25%;
- • Carbohydrates – 11%;
The peanut butter contains the same minerals and vitamins that are found in peanuts. The calorie content of peanut butter is 563 kcal per 100 grams of the product.
Peanut butter is an excellent product – it is cheap and high-calorie, able to satisfy hunger very quickly. In butter, many vitamins and minerals have a beneficial effect on the body. Among the useful substances contained in the product, there are:
- Polyunsaturated fatty acids (linoleic acid, folic acid, omega 3/6/9);
- Essential amino acids;
- Vitamins A, E, K, group B, as well as minerals, including iron, phosphorus, calcium, magnesium, sodium, selenium and others;
- Dietary fiber.
Peanut butter has a beneficial effect on the body, reducing the risk of dangerous diseases. With regular consumption of the product, the possibility of the appearance of cardiovascular diseases and type 2 diabetes mellitus decreases, cholesterol levels decrease, the immunity and the gastrointestinal tract function improves.
The benefits of peanut butter are undeniable for vegetarians, the product helps the body to replenish protein reserves. Besides, the butter is suitable for athletes: the use of peanuts helps to strengthen muscles, normalize the process of fat breakdown and liver function, and restore the nervous system under stress. Peanut butter raises blood levels of serotonin and is an excellent antidepressant.
Surprisingly, despite the high-calorie content, nutritionists include peanut butter on the menu for effective weight loss. The fact is that constant use of the product increases the level of testosterone in the blood, which helps to regulate metabolism and burn fat. Also, the composition contains resveratrol, which helps to lose weight.
To get the maximum benefit from the product, you need to pay attention to the composition. The fewer the ingredients there are in peanut butter, the greater the benefits of peanut butter are.
How much to eat?
It is perfect to eat 4 teaspoons of peanut butter or 1 tablespoon with a piece of bread for breakfast. The butter is applied in a thin layer on toasts or bran bread, from whole-wheat rye flour. It can be added to oatmeal or rice porridge, combined with various fruits. It can be used for a snack between breakfast and lunch, but be sure to combine with fresh vegetables – cucumbers, carrots, celery. You can also try a product-based cocktail. It is mixed with milk and soft bananas in arbitrary proportions and used as a second breakfast.
Is there any harm from eating peanut butter?
Peanuts are a highly allergenic product, so you should refrain from eating it if you have any type of food intolerance. Besides, peanut butter contains about 587 calories in 100 grams of the product, so people with metabolic disorders and obesity need to limit the consumption of the product. Also, according to some reports, it is better for pregnant women to refrain from consuming peanut butter, as there are risks of asthma for the baby.
The effect on weight depends on how to use peanut butter. With an optimal dosage, almost all people can eat it. So, for example, during the weight-loss period, 1 tablespoon per day will be enough, a portion will be 1 tablespoon and 1 teaspoon to maintain weight, and 2 tablespoons per day can be used to gain weight and muscles.
What to eat instead of peanut butter:
Peanut butter can be replaced with butter made of other nuts and seeds, such as almonds, cashews, sunflowers, soybeans, chickpeas, and sesame seeds. Switching a peanut butter with another can be useful when there is allergic to peanuts. In this case, allergies may not be to other nuts and seeds. On this issue, you need to consult a doctor. If there is no allergy to other nuts, then you can eat a butter of them. Remember, that the taste of the dish will be other when you add another butter.
How to choose a good peanut butter
3 main criteria should be followed when choosing the peanut butter:
• color – brown with a reddish tint;
• aroma – slightly sweet, not sugary;
• taste – pronounced nutty with a honey note.
Experts recommend studying the composition of the product carefully because some manufacturers add sugar and palm oil to it. It definitely should not be eaten even by completely healthy people.
How to combine peanut butter with other food?
About 600 million pounds of peanut butter is eaten each year in the U.S.A., especially consumed for breakfast.
They say that even during his flight to the moon, Alan Cheetah ate peanut butter in the space in the form of compressed cubes. In fact, in addition to the usual bread sandwich, there are many variations on the use of peanut butter.
What is peanut butter eaten with?
During the weight loss process, you can combine it with cereals or fruits. Peanut butter is perfect for toast, pita bread, bread rolls, crackers. The product can also be added to cottage cheese or used as a filling for a pie. If you are not afraid to gain weight, you can add a spoon of butter to ice cream or pancakes. Peanut butter is often used in sauces and marinade for meat, and the product can also be used instead of butter for frying or baking. The main thing is to know the measure in use, although sometimes it is very difficult to stop and limit yourself to only one spoon.