Good vs bad peanut butter
Before getting into the nitty-gritties of peanut butter, it is important to distinguish between a jar of good and bad peanut butter. Those who consume it to aid their workout regimens would already be aware of the difference, but the general public needs a little more awareness. Most commercial peanut butter is loaded with sugar to enhance the taste, making it unfit for healthy consumption. To maintain the semi-liquid composition at room temperature, commercial peanut butter is loaded with hydrogenated oils, which is extremely unhealthy. It contains high trans fat, which causes many health complications like heart disease and diabetes. So while buying a jar of peanut butter, make sure to look out for these two ingredients, and if present, immediately dump the jar. Healthy peanut butter will not contain sugar or hydrogenated oils.
Peanut Butter Is Satiating And Satisfying, Perfect For Dieters
Because you will never win the war against hunger, your best bet is to eat foods that keep you feeling fed. This means, foods with protein and fiber—like peanut butter (and nuts, in general).
You'll feel fuller for longer if you have half a whole wheat bagel with peanut butter, as compared to the same amount of calories of a plain white bagel. The protein and fiber in peanut butter sticks to your ribs and is not fattening…..unless you overeat total calories that day.
Plus, if you enjoy what you are eating on your reducing diet, you'll stay with the food plan and be able to keep the weight off. This is far better than yo-yo dieting!
It is a Good Protein Source
Peanut butter is a fairly balanced energy source that supplies all of the three macronutrients. A 100g portion of peanut butter contains:
- Carbohydrate: 20 grams of carbs (13% of calories), 6 of which are fiber.
- Protein: 25 grams of protein (15% of calories), which is quite a lot compared to most other plant foods.
- Fat: 50 grams of fat, totaling about 72% of calories.
- Magnesium. With 57 milligrams (mg) of magnesium, each serving helps towards the RDA of 400–420 mg in men and 310–320 in women. Magnesium is essential for health, playing a role in over 300 chemical processes in the body.
- Phosphorous. Each serving contains 107 mg of phosphorus, which is about 15.3 percent of the RDA of 700 mg for adults. Phosphorus helps the body to build healthy cells and bones and helps cells to produce energy.
- Zinc. A serving of peanut butter provides 0.85 mg of zinc. This is 7.7 percent of the recommended daily intake of 11 mg for men, and 10.6 percent of the RDA of 8 mg for women. Zinc is necessary for immunity, protein synthesis, and DNA formation.
- Niacin. Peanut butter contains 4.21 mg of niacin per serving, which makes a useful contribution towards a person’s recommended intake of 14 to 16 mg. Niacin benefits digestion and nerve function and helps produce energy.
- Vitamin B-6. With 0.17 g of vitamin B-6 per serving, peanut butter provides almost 14 percent of an adult’s RDA of 1.3 mg.Vitamin B-6 plays a role in over 100 enzyme reactions in the body and may be necessary for heart and immune system health.
However, there are also nutritional disadvantages if a person eats more than the recommended amount of peanut butter.Peanut butter is high in calories, saturated fats, and sodium.
Each serving contains 3.05 g of saturated fats, which is 23.5 percent of the American Heart Association’s maximum recommended daily intake of saturated fat for those consuming 2,000 calories a day. People should aim for less than 13 g of saturated fat per day.It also contains 152 mg of sodium, which is 10.1 percent of an adult’s ideal daily upper intake of sodium of 1,500 mg.
Even though peanut butter is fairly protein rich, it’s low in the essential amino acid methionine.Peanuts belong to the legume family, which also includes beans, peas and lentils.Legume protein is much lower in methionine and cysteine compared to animal protein.For those who rely on peanut butter or beans as their main protein source, methionine insufficiency is a real risk.
On the other hand, low methionine intake has also been hypothesized to have some health benefits. Studies have shown that it may extend the lifespan of rats and mice, but it’s unclear if it works the same way in humans.
Bodybuilders Rejoice!
Each 2-tablespoon serving of peanut butter contains more than 8 g of protein, 2 g of dietary fiber, 208 milligrams of potassium, more than half a gram of iron, 24 micromilligrams of folate, 188 calories and 3 grams of sugars. It fits a bodybuilder’s nutrition needs perfectly by supporting intense weightlifting. All you have to do is keep a jar of peanut butter at your office or in your gym bag, providing quickprotein directly following a workout.You can also slather it on a few slices of apple-a quick fix for energy and calories.
Many bodybuilders and fitness enthusiasts include peanut butter in their diets for various reasons.Although calorie amounts will vary based on stature, activity level, and metabolic rate, the typical daily recommended calorie intake ranges from around 1,600–2,400 calories per day for women and up to 3,000 calories per day for men. However, active adult men should consume up to 3,000 calories daily, while active women need up 2,400 calories per day.
Thanks to its high-calorie content, peanut butter is an easy way to increase calorie and unsaturated fat intake.Nut butter is also a source of protein, which is essential for building and repairing muscles. Although peanut butter is not a complete protein — meaning it does not contain all of the essential amino acids the body needs — it does count toward a person’s daily protein intake.
Spreading peanut butter on whole-grain bread makes a more complete protein meal, as the bread contains the amino acid methionine, which peanut butter lacks.
Peanut Butter is an affordable substitute for expensive fitness supplements. With around 30 essential minerals and vitamins, it is very rich in terms of protein and is loved by fitness enthusiasts as a post-work meal.The health-conscious and gym-going are always on a lookout for a healthy snack with zero cholesterol, zero trans-fats, and high-fibre properties, making Peanut Butter a popular choice among them.
You'll Have Healthier Muscles And Nerves.
Magnesium is an essential mineral that powers more than 300 biochemical reactions in the body. The nutrient has been shown to help fight headaches, muscle cramps, and fatigue. Peanut butter is a good source of magnesium, containing about 15% of your RDA in one two-tablespoon serving. That means PB can assist in body-temperature regulation, detoxification, energy production, the formation of strong bones and teeth, and maintenance of a healthy nervous system.
It helps boost immunity
The small traces of vitamin B6 and zinc found in the spread can act as a good immunity booster.
Natural peanut butter can act as a better option, as it contains less sugar and salt. Sodium content can range anywhere from 40mg to 250mg in a 2 tablespoon serving. Higher sodium content could potentially mask a peanut butter’s true flavor and also increases heart related problems.We’re not saying you should slather the spread on every meal, like anything, have it in moderation is best.
Watch Those Calories
Although peanut butter has lots of benefits, it also comes with lots of calories. Depending on the brand, it may contain more than 600 calories per 100 grams, and a rounded tablespoon can contain more than 250 calories. But if you're in the off-season and are trying to gain weight, this might be advantageous as you need plenty of easy-to-eat, calorie-dense foods.
Adding a tablespoon of peanut butter to each meal or blending it in with a protein shake can help when you're trying to build muscle. But if you're dieting for a competition, your calories may be somewhat restricted. In this case, peanut butter might not be your best food choice, so try to limit your intake to a tablespoon per day.
Peanut Butter and Banana Smoothie For Gaining Weight
Combine 2 bananas (broken into chunks), 2 cups milk, ½ cup peanut butter, 1 tablespoon honey and 2 cups ice cubes in a blender for 30 seconds. Voila! You’ve got yourself a protein-packed smoothie that tastes too delicious to be healthy.
Chocolate Peanut Butter Oats for Breakfast
This recipe is easy as all the prep is done at night, in the morning all you need to do is stir and eat.
- Ingredients –½ cup rolled oats 1 ½ tbsp chia seeds ½ tsp cocoa powder 1 cup almond milk/ soy milk 1 tbsp peanut butter
Procedure –
Combine all the ingredients in a bowl, except peanut butter. Let them set in the refrigerator overnight. In the morning add a spoonful of peanut butter and mix well. Garnish it with banana or berries and enjoy a delicious breakfast!
Chicken Cooked With Peanut Butter
Ingredients
- 2 tbsp vegetable oil
- 8 skinless boneless chicken thighs, cut into chunks
- 1 garlic clove, crushed
- 2 red chillies,finely sliced (deseeded if you don't like it too hot)
- 2 tsp fresh ginger,grated
- 2 tsp garam masala
- 100g smooth peanut butter
- 400ml can coconut milk
- 400g can chopped tomatoes
- 1 small bunch coriander , ½ roughly chopped, ½ leaves picked
- roasted peanuts, to serve
- Cooked basmati rice,to serve
Method
- STEP 1 -Heat 1 tbsp of the oil in a deep frying pan over a medium heat. Brown the chicken in batches, setting aside once golden. Fry the garlic, chilli and ginger in the other 1 tbsp oil for 1 min. Add the garam masala and fry for 1 min more.
- STEP 2- Stir in the peanut butter, coconut milk and tomatoes, and bring to a simmer. Return the chicken to the pan and add the chopped coriander. Cook for 30 mins until the sauce thickens and the chicken is cooked through.
- STEP 3- Serve with the remaining coriander, roasted peanuts and rice, if you like.
- Step 4- Serve with Brown bread is my best and special trick.
0 Comments