La peanut butter it was a great unknown until a few decades ago, we can practically find it in many grocery stores. It is a very popular cream, an idea that born around 1840 and in the United States, a delicious composition that for many people borders on perfection, in most sweet versions.
What is it about peanut butter that makes it so special? It is a versatile cream, with a pleasant flavor and that is already being incorporated into supplement mode in many sports. It is of plant origin and contains a large source of omega 3, zinc, potassium and vitamin E. In addition, it contains many more benefits for all ages and sex, something that we will detail below.
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What can we know about peanut butter?
Peanuts are part of the legume family, but they are always we have categorized them as nuts. It is an easy seed to digest, even with many intolerances due to allergies and they are tasty in flavor. And how does it turn out to be a peanut butter? In its elaboration it is usually integrated the peanut only and exclusively, so it turns out to be a totally vegan food with many nutrients.
It has a high protein content and concentrates many fats and calories. This information is important since it can have great potential in weight loss diets, but for athletes it is a great safe-conduct. Even with this drawback, it should be noted that it has a high satiating power and has been linked to patients with a lower body mass index in adults.
Peanut butter properties
It should be noted that It's a calorie bomb but a regular consumption may not exceed anything important, it even has a high percentage of nutrients and other properties that we indicate below.
- It has a high percentage of proteins: As it belongs to the legume family, it contains a high proportion of proteins of plant origin. To be specific, we can stress that practically 20% of its energy content is made up of proteins.
- Fiber: its composition is of the insoluble type, reaching to favor the intestinal rhythm and combating constipation. It contains about 8,1 grams per 100 grams of food. A woman needs between 21 to 25 grams of fiber a day and a man between 30 to 38 grams a day.
- Vitamins and minerals: contains a great source of phosphorus, magnesium, vitamin E and niacin. It has other important contributions such as flavonoids and other phenolic compounds with an antioxidant function.
- Fats: It is a food rich in healthy fats and of plant origin. 50% of its composition is fat, but it has a lipid profile, since it is beneficial for cardiovascular problems. Contains unsaturated fatty acids (50% monounsaturated and 30% polyunsaturated).
For vegan diets it is a great nutritional supplement, since it has a high source of omega 3, lots of protein for athletes and zinc, They are nutrients that we frequently find in foods of animal origin and with peanuts we perfectly supply them.
This great cream is not just any food, it provides many health benefits and does not add refined sugar to the diet. Contains phenolic compounds to help reduce the risk of metabolic diseases such as diabetes.
In addition, it has an important fact to know among diabetics, since it contains a low glycemic index and helps to satisfy hunger and therefore to be controllable in weight loss diets.
Other important nutrients is its content in magnesium, potassium and arginine. Therefore, it is indicated in the diets of athletes, since it makes up for this type of deficiency, provides carbohydrates, healthy fats and calories.
Pregnant women can consume it perfectly for its high content of vitamin B9, very beneficial for the development of the fetus. Another of its benefits is that regulates mood and helps to fall asleep. Entering into the legume family, it contains tryptophan, an ally in improving brain function by producing serotonin.
How to consume peanut butter?
You have to be careful with a high consumption, since it can lose the status of healthy food due to its high calorie and fat content. Contains between 550 to 600 kcal per 100 grams of product, it is less caloric than others
Its consumption must be consensual, the perfect idea is to take it with a slice of bread, without added extras such as honey, sugar, refined oil or salt. You should take the equivalent of 30 grams of peanuts, which translates to two small tablespoons. This amount is equivalent to about 180 kcal.
He likes many for his creaminess, smoothness and palatability, pleasant to the palate. It is a good alternative for the use of confectionery, given its origin of unsaturated oil. This part competes with the use of fats of animal origin such as butter, lard or other less healthy ones such as margarines or palm oil.