In America it is a cult that is never missing from tables at snack or breakfast time: what are we talking about? Of course, peanut butter, a delicious spread that appeals to adults and children alike.
An energetic and delicious food, it has conquered the palate of the whole world and today is an integral part of our culture. We can easily find it in the supermarket and there are variations that satisfy everyone's tastes.
But let's try to learn more about a product that carries with it many prejudices and that many avoid for fear of gaining weight or for the risk of increasing cholesterol.
So let's find out everything about peanut butter, nutritional values, benefits and the ideal types to choose. And above all: can you eat during the diet?
Read on and you will have an answer to each of these questions you have always asked yourself about peanut butter.
Who's tried peanut butter?
There's no sandwich or bread that resists the goodness of peanut butter. But do we know exactly what this cream that comes from afar is?
Also known as peanut butter, this butter is very thick and creamy, with a very intense flavor. It is obtained by grinding peanut seeds and is prepared with the addition of vegetable oil to make it easier to spread.
Anyone who has tried it knows that it is perfect as a snack at any time of the day and can be combined with many foods. But besides being good it is also rich in nutritional properties. Furthermore, it gives an energy boost that should not be underestimated, especially for those who practice sports and need a high protein intake.
Peanut butter: nutritional values
We know how delicious it is, but let's try to find out together if eating peanut butter is good for your health or it would be better to avoid it in our diet. Let's first look at the nutritional value table for approximately 100 grams of product. Here's what it contains:
- protein, about 24 grams;
- carbohydrates, about 21 grams;
- sugars, about 8 grams;
- fat, about 50 grams;
- sodium and mineral salts;
- fibers.
In practice, 100 grams of peanut butter is equivalent to approximately 600 Kcal. You thought much more, right? This is one of the myths surrounding peanut butter. This does not mean that it should be consumed in moderation because it is still a caloric product.
The interesting thing is that it does not contain cholesterol: did you know that? Studies conducted on peanut butter have shown that there is a balanced relationship between saturated and unsaturated fats which leads to a decrease in harmful cholesterol in the blood.
In conclusion we can say that a judicious consumption of peanut butter keeps healthy cholesterol concentrations in the body regular.
The benefits of peanut butter for the body
Peanut butter has multiple interesting properties that not everyone knows about. What benefits does it bring to our body? Here are some:
- Antioxidant, slows down cellular aging;
- Regulates cholesterol;
- Contains many fibres, to increase the feeling of satiety;
- Rich in vitamins, especially B vitamins and vitamin E to strengthen the immune system;
- Mineral supplement, such as magnesium for bones and potassium for glycogen supply;
- Rich in proteins, for greater muscle development;
- Reduces the risk of heart disease and stroke;
- It has arginine, to improve physical performance;
- Energizing, it naturally fights tiredness;
But be careful: if consumed disproportionately these benefits could be null and void. In fact, the high fat and calorie content could become contraindications.
It should be absolutely avoided in low-calorie diets, in those who suffer from obesity and in allergic subjects who show sensitivity to peanut seeds.
Can you eat during the diet?
And now we come to the questions that many of you have been asking since the beginning: does peanut butter make you fat? I can consume it if I'm at diet?
Well, the answer is…maybe! In reality, a lot depends on the type of diet you are following. Given the high calorie content, it is clear that the daily dose must be limited so as not to influence weight gain.
Nutritionists recommend it in case of high-protein diets. It provides a significant boost and the necessary proteins.
So yes to peanut butter in protein-rich diets. What if you are vegan or vegetarian? The answer is still yes! Since it is rich in fiber and vitamins it can be used as an excellent and healthy supplement.
Furthermore, in addition to guaranteeing all the best of its nutritional properties, it seems to be capable of reducing appetite. So breakfast becomes the ideal time to consume it: it ensures sprint throughout the day and prevents hunger attacks that come before the main meals.
Peanut butter: which one to choose?
Since its arrival in our country, which dates back to around the 1970s, the types of peanut butter that have appeared in our supermarkets are quite varied. So what is the best peanut butter and how to choose it?
To better understand, let's start with the distinction between creamy or crunchy peanut butter.
As always, it's just a matter of taste. Creamy peanut butter is perfect for spreading anywhere, whether you choose to put it on a sandwich or on a toast. Its consistency remains dense and without lumps.
But there is also the crunchy variant. The latter, also delicious to eat with a spoon, contains pieces of peanuts to munch on. This is why vegetable butter is often also called "peanut butter", as it is rich in so-called American peanuts which are nothing other than common peanuts.
But that's not all: there is another difference that many are unaware of. You can find jars of peanut butter or peanut cream on the market.
What's the difference, you might be wondering. Apparently they look the same and this is why consumers get confused when purchasing. But nutritionists explain that the difference lies precisely in the nutritional values. Although both have the words peanut butter on the label, completely different nutritional values make them two products to be carefully evaluated before choosing the most suitable one for your diet.
In fact, the cream is healthier because it contains less fat and above all it does not have hydrogenated fats, which are the ones that are harmful to the body. Furthermore, it does not contain salt. For healthy consumption it is recommended to alternate the two choices.
Peanut butter consumption guide: what time of day?
Peanut butter is not a food that can be consumed at any time of the day and without particular precautions. We reiterate that its high intake of calories and proteins make it an element to be dosed well in the daily or weekly menu.
The best moments to indulge in this treat are above all three:
- At breakfast. It provides energy and also ensures a good mood! Ultimately it is excellent for giving that boost at the start of the day without weighing you down. Because we remember that doses must always be measured.
- When practicing sports. Energizing and protein-rich, it is an excellent supplement after training as the vegetable proteins allow cellular reconstitution. Furthermore, the supply of potassium it contains allows you to replenish the glycogen deposits that disappear after physical activity. For many it is a panacea even a few hours before training to get in better shape.
- Before going to sleep. Did you know that, especially for those on a diet, eating peanut butter before resting is good for you? It seems that the high protein value is capable of making the basal metabolism work at night and activating fat burning. This means that in the morning you will already have a sense of satiety which helps you not to eat excessively.
After having given you these tips, it is a must to add some advice to enjoy the goodness of peanut butter without guilt and taking advantage of all its nutritional properties.
THE our advice and some curiosities about peanut butter
Perhaps not everyone knows that peanuts are not part of the dried fruit family. Accustomed to seeing them in the basket together with almonds and walnuts, we are led to take this fact for granted. Yet I'll tell you a secret: peanuts are legumes! This is why they are considered healthy especially in the diets of athletes.
Even those who train a lot and need to increase muscle development must know that peanuts and peanut butter must be dosed according to their goals and according to a balanced plan. So you should never abuse it! Establishing the quantity first is an excellent method to avoid being tempted by the gluttony of the moment.
Also, a tip for everyone: limit carbs when eating peanut butter.
Finally, always be careful to choose healthy products. Some brands on the market add sugar, additives or emulsifiers and reduce their healthy qualities for the body. There are two solutions: read the labels carefully or do it at home. There are many easy-to-reproduce recipes on the web that in just a few steps allow you to prepare an excellent, genuine 100% peanut butter.
