13 reasons for peanut butter have health benefits and why is useful for our body. The first peanut butter was made in 1884 from then to today and is still the favorite food of many children especially in the United States.
The question is whether and how much our organism benefits from them.
Its popularity has grown rapidly in the last few years as the topic of healthy fats has become more and more popular, and butter is one of the foods rich in them.
But will that high percentage of fat disrupt your diet and raise your cholesterol?…
Let’s start from the beginning and look at the nutritional composition of 100 grams of butter:
- energy: 623 kcal
- fat: 49.2 g (6.8 g of them saturated)
- carbohydrates: 16.1 g
- dietary fiber: 8.5 g
- protein: 25.8 g
- salt: 0.4 g
High-fat content is one of the main reasons why some people avoid peanut butter.
But it is clear that if the amount you consume comes into your nutrition plan and does not disturb your calorie intake, you have no reason to worry.
In addition to talking about the health benefits of using peanut butter, the percentage of saturated fat is also being questioned.
But that shouldn’t worry you either, as there are numerous studies that prove that saturated fats have a beneficial effect on the secretion of certain hormones.
However, intake of saturated fat should be controlled, as a diet high in such fats can cause high blood cholesterol, heart problems, diabetes, obesity, and so on.
Apart from fat and high calories are one reason why people are afraid to consume peanut butter.
A small teaspoon can contain up to 200 calories depending on how much butter you hold.
This could be a problem for people on a restricted-calorie diet.
The problem, however, is not in a small scoop, but in the fact that the peanut butter is so tasty that it will make you reach for it again and again, from a scoop of 2-3-4……
Peanut butter is a high-energy food item, but that should not be a reason to exclude it from your diet.
Be aware of how many calories you consume and how much you spend and try not to go beyond that limit.
1) Reduces the risk of death.
In 2015, according to a study, it has been proven that the consumption of nuts, peanuts and the like reduces the risk of death.
They contain mono and polyunsaturated fats rich in antioxidants, potassium that affects the maintenance of normal blood pressure.
They are rich in fiber and contain a plant phytosterol-like cholesterol-like ingredient, which has the ability to reduce the level of cholesterol in the blood.
Fatty acids reduce LDL cholesterol and triglyceride levels in the blood, as well as the risk of heart disease and type 2 diabetes.
2) Saturated foods.
Monounsaturated fats and protein have a sedative effect.
There are enough 2 tablespoons of peanut butter in one meal, so as not to exceed the number of calories for a day.
3) Reducing the risk of diabetes.
One tablespoon is recommended for 5 days a week to reduce the risk of diabetes by 20%.
4) More energy.
Healthy fats and protein-energy, and it also stabilizes the blood sugar level.
5) Improve the state of the muscles and nerves.
Peanut butter is rich in magnesium, which means it helps regulate body temperature, more energy, healthier bones and teeth, and a better nervous system.
6) A calming effect.
Reduces stress. It contains beta-sitosterol that helps in normalizing high levels of cortisol, improves immunity.
7) Peanut and gene for obesity.
Peanuts have a “secret weapon” gene ingredient that directly affects the genes for weight and reduces the ability to build fat.
8) Improves sleep.
Peanut Butter has an amino acid tryptophan that is responsible for sleep hormones: serotonin and melatonin.
9) Many vitamins and minerals.
Peanut butter is rich in vitamins B3, B6, E, copper, manganese, magnesium.
Vitamin E is important for the heart and its health, magnesium against headaches, pains and muscle cramps. It builds and restores muscles.
Only two large spoons of peanut butter contain a total of 7 grams of protein, as much as one egg.
It helps build muscle as well as rebuild after strenuous physical activity.
Other health benefits from peanut butter
10) It reduces hunger
The same amount of peanut butter contains only 2 grams of dietary fiber, which is not very much, but in combination with protein can keep you full longer.
It also helps to better absorb the other dietary fiber absorbed in the same meal.
Therefore, it is a good choice if you are eating before going to bed.
11)Contains protein
Only two large spoons of peanut butter contain a total of 7 grams of protein, as much as one egg.
12)It will keep you full for a while
Peanut butter because it contains a lot of fat and a lot of calories will keep you full for a long time.
An apple with 1 tablespoon of peanut butter can be a great breakfast to prevent hunger attacks during the day.
13)Reduced risk of heart disease
The saturated and unsaturated fats in peanut butter are about the same as olive oil.
These are healthy fats that reduce the risk of heart disease and diabetes.
Peanut butter is rich in B and E vitamins and contains the minerals potassium, magnesium, zinc, phosphorus, calcium, and copper.
These ingredients contribute primarily to better muscle performance, rebuilding, healthier teeth and bones, and stronger nerves.
Here’s how to make your own great peanut butter
Put a cup of peanuts in a blender.
Leave them for about 5 to 7 minutes.
You will get a creamy mixture that can be smeared.
You can also add a little oil during mixing if you notice that the mixture is dry.
If you want to experiment with flavors, here’s something interesting, we recommend the following recipes
Peanut butter with chocolate and sea salt
3 cups peanuts
And fill the cup with finely chopped chocolate
A little sea salt
Blend the peanuts (5 to 7 minutes) and finally slowly add the chocolate and salt.
Peanut butter with honey and vanilla
3 cups peanuts
2 tablespoons honey
1 tablespoon vanilla extract
2 tablespoons coconut oil
Put the peanuts in a blender and turn it on at maximum speed.
Leave for 5-7 minutes.
Finally add honey, vanilla extract, and coconut oil, then blend for another 2 to 3 minutes.
How to choose peanut butter?
The best option is to do it yourself.
The whole procedure is very simple, you need only peanuts, peeled, unripe and unsalted and a little olive oil.
First put the peanuts in the oven for only 5-10 minutes at 180 ° C to blush and get a nice aroma.
Then put them in a blender and blend for a few minutes, or until you get a nice creamy mixture.
You may not need olive oil because peanuts will release enough fat.
