Peanut butter: nutritional values, properties, and culinary uses

Why peanut butter is good for you? Because it contains a range of nutrients that they can offer benefits for health. 100 grams of peanut butter contains, in fact:

• Carbohydrates: 22.90 g
• Protein: 22.60 g
• Fat: 45.10 g
• of which saturates: 6.60g
• of which monounsaturated: 23.50g
• of which polyunsaturated: 15.00 g
• Cholesterol: 0.00 mg
• Fiber: 7.60 g

But it is also a good source of vitamin E, niacin (B3), manganese, vitamin B6 and magnesium. It has a high content of healthy fats and low in carbohydrates. For those who wonder, however, how many Calories has peanut butter, these amount to about 580.

PROPERTIES OF PEANUT BUTTER

What is peanut butter good for in your diet?Its considerable protein content is among the major property This food is excellent for supplementing its needs, especially in the diets of athletes, vegans, and vegetarians. It is rich in antioxidants, and studies have shown that this food is useful for:

• Lower cholesterol levels and improve heart health thanks to theoleic acid, which has been shown to help maintain optimal levels of good cholesterol and blood pressure.
• Reduce insulin resistance and prevent diabetesPeanuts help control blood sugar levels due to their low glycemic indexFibers, on the other hand, by slowing down digestion, allow a more gradual release of sugars into the blood, avoiding blood sugar spikes.
• Help to manage weightThe monounsaturated and polyunsaturated fatty acids it contains are associated with a lower risk of weight gain and obesity. Obviously, they should be consumed in moderation and as part of a healthy lifestyle and diet.

Homemade Peanut Butter Recipe

If you're wondering how to make peanut butter at home, know that there is nothing simpler: what you need are peanuts and a blender.

INGREDIENTS

• 2 cups roasted peanuts

Preparation

• Pour the peanuts into a food processor.
• Turn it on and let it run for about 4 minutes.
• You can proceed in several stages: you will notice how, during the operation, the nuts it will go from a crumb mixture to an oily mixture.
• Blend until you obtain a smooth cream.

Here's how to make 100% peanut butter, exactly as you read above: the recipe calls for nothing but nuts. Of course, you can add flavorings or sweeteners to taste.

HOW TO USE PEANUT BUTTER

But let's get to the most interesting part: How to use it? Peanut butter is a versatile food in the kitchen, both in desserts and in savory combinationsThey can be made sandwich, main courses, sauces and snacks, quick and light recipes. You can combine it with hummus instead of tahini, use it as a salad dressing, pour it over ice cream, add it to cookie dough and much more.

How to eat peanut butter for breakfast? Besides on porridge, on pancake, on the protein cakes that are so trendy among fitness addicts, you can combine it with milk and fruit in a smoothie, spread it on sandwich bread together with a layer of jam or add it to granola.

ALSO READ: Foods that have the most plant-based proteins

HOW TO EAT PEANUT BUTTER

Good, but how many times a week Should you eat peanut butter? Some people reserve it for a few occasions, while others eat it every day. The important thing is to introduce it into your diet sensibly, so that it counts among your daily intake. Calories We should consume it daily to stay healthy. We won't tell you how many grams of peanut butter you should consume per day: the amount varies from person to person, depending on several factors (including age, weight, gender, lifestyle, and health).

Despite its caloric content, even those who want to stay fit can consume it. To understand how to eat peanut butter on a diet just follow the advice of a nutritionist. Generally, it can be combined with fruits such as apples and banane, it can be added as a topping on porridge or spread on bread.

Contraindications of peanut butter

We have seen what it is good for peanut cream, but are all roses and flowers? Not exactly. This food is high in calories and fatAlthough these dried fruits contain mostly "good fats", consuming large quantities of them is never advisable. It is recommended to moderate their intake to avoid a weight gain unwanted or health problems related to excessive fat intake.

A common doubt lies in the question “who has the cholesterol Can you eat peanut butter? In this case, if used in moderation and occasionally, it shouldn't be demonized. Remember, it contains a balanced ratio of saturated and unsaturated fats, which tends to lower harmful cholesterol levels in the blood. This doesn't mean, of course, that you can overindulge in it, but that you can indulge in it every now and then.

THREE DRIED FRUIT RECIPES YOU MUST TRY:

• Almond butter, make it at home with this recipe
• Walnut sauce: a delicious homemade pasta sauce recipe
• Hazelnut Scallops: A Recipe That Uses Leftover Nuts