Is peanut butter a nutritious food?
Is peanut butter a nutritious food?
Many people out there have a tendency to binge on peanut butter either while working, reading, watching television, or after exercise. It is considered to be one of the world’s most famous spreads. Along with the taste, texture, and creaminess, the belief that it is less calorie-dense makes it everyone’s favorite. But this situation is not black and white; while some people might love peanut butter, there is a chunk of our population who may still be doubtful about it or even be allergic to it.
Peanut butter is actually a good source that supplies carbohydrates, protein, niacin, magnesium, vitamin E, and fats and is an excellent plant protein. While some people consider having peanut butter for weight loss to satisfy the mini hunger pangs, others consume it for weight gain as post-workout snacks. So, it contains nutrients that can boost a person’s health, but is it high-calorie or low-calorie food? Can overeating peanut butter be safe or should it be consumed moderately? Let’s try to find answers to such important questions around peanut butter.
Peanut butter for weight loss
Around 2 tablespoons of peanut butter (nearly 32 g) provide around 200 calories. Now, this makes it look high on calories. However, it is nutrient-dense too, and this makes it a healthy option as compared to other processed foods that give equal amounts of calories. Remember not to binge or over-consume if you are trying to control weight. Moderation is the key as with other foods. You cannot eat as much peanut butter as you want on a daily basis if you are watching weight.
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Health benefits of peanut butter
- It acts as a food that can help you maintain weight; having peanut butter makes you feel fuller faster because of the presence of monosaturated fats and protein making it a healthy food option. People looking to maintain or lose their weight should replace normal butter or cheese with peanut butter for its satiating property. Because peanut butter is high in calories, beneficial fats and protein, it can help keep you full for a longer duration.
- It lowers the risk of heart ailments and boosts your heart health owing to the presence of healthy fats like monosaturated fatty acids and polyunsaturated fatty acids. As per some studies, having a small portion of peanut butter every day can help decrease the occurrence of heart diseases by 38%.
- Since it has monosaturated fats, it is considered a wholesome spread with metabolism improving protein. It also has a special compound called genistein, which acts on the genes and helps in combating obesity. The compound can aid in reducing your body’s fat-storing ability, thus helping maintain your body weight and shape.
- Post a heavy and nice workout, when the muscles are sore and cramp, peanut butter comes to the rescue as it has a good amount of potassium. Potassium plays a key role in your muscle cramps and soreness removal. Two tablespoons of peanut butter contain nearly around 179 milligrams of potassium, which is considered a good amount of mineral for post-workout muscle recovery.
- People who have to count stars at night to get a goodnight’s sleep, ought not to do that anymore, a two-tablespoon serving of peanut butter can do the trick for you. It contains 74 milligrams of the amino acid tryptophan, which acts on the same grounds as serotonin and melatonin that helps in inducing sleep.
- For the many benefits it offers, some also include bone health improvement, getting glowing skin, and becoming more productive throughout the day. Peanut butter contains vitamin K, which acts as a lubricant for carrying calcium throughout the body, and nurturing overall bone health. If you want your skin to look young and dashing, Peanut butter comes as a savior as it improves your skin’s elastin that makes your skin firm and radiant looking always.
Some easy ways to add Peanut butter to your diet-
- Stirring it into porridge
- Adding it to a smoothie
- Stirring into yogurts or warm oatmeal
- Spreading on whole-grain bread and topping with banana
- Dipping apple or pear slices into peanut butter as a classic snack
When is the best time to consume Peanut Butter for your body
To get the best out of your peanut butter jar, it is advisable to have it in the morning and avoid eating it late in the evening or at night. If you follow a fitness schedule, you should also try not to eat in at night as it contains carbs and fats that can adversely harm your routine. Have a spoon to three during peak day hours is also fine.
Know when to stop
A rule of thumb says concerning one to 2 tablespoons each day is sweet enough for a healthy individual, taken in any type. Going ahead with over 3-4 spoons can be a bit harmful to the body as it may weight gain
While the benefits might be ample, it can have a few downsides that often go unnoticed compared to the numerous advantages mentioned above.
Maintain a balance, don’t overdo
Though peanut butter is a healthier alternative to regular butter, it is continuously advisable to eat it in a balanced amount and not binge eat the entire jar while watching Netflix.
While there is a great deal of peanut butter manufacturing companies, one should always watch out for their buying choice, as a bunch of brands may contain added sugar, salt, or oil. Do check the ingredients label before you buy.