IT'S NOT YET TIME TO EAT, BUT YOU'RE HUNGRY. What will get the job done? Probably a big tablespoon of peanut butter.
The nutrient-dense pantry staple is a favorite of endurance athletes and weight lifters. It's not only delicious, but it's also good for your health.
"Peanut butter, especially when made from pulverized peanuts, is an extraordinarily healthy food that is high in plant-based proteins that support muscle function," explains Dana Ellis Hunnes, Ph.D., R.D., author of Recipe For Survival.
Eating peanut butter can also help you stay full and regulate your blood sugar. "People who eat peanut butter are no heavier than their friends who do not eat peanut butter, and may even weigh less since they eat fewer calories throughout the day and snack on healthier items in general," Ellis Hunnes says.
Peanut butter contains just the right balance of nutritious fat, carbs, and protein to keep you going for several hours when combined with fruits, veggies, or whole-grain pieces of bread/crackers.
Here's everything you've ever wanted to know about peanut butter and your health.
What Exactly Is Peanut Butter?
The name is rather self-explanatory: Peanut butter is a peanut butter-like spread produced from ground peanuts.
"Peanut butter is created from dry-roasted peanuts that have been crushed." "Previously, peanut butter contained additional substances to preserve shelf life and thoroughly blend all ingredients (emulsifier)," says Blanca Garcia, R.D.N., MIDSS nutrition consultant.
Of course, you may get peanut butter without any added sweeteners, preservatives, or emulsifiers.
"Typically, peanut butter is available as a smooth spread or as a spread with bits of peanuts. According to Garcia, "the most common peanut butter will often have 10% salt, added sugars, hydrogenated vegetable oils, and emulsifiers to keep all ingredients combined." "In order to achieve the smooth style, materials may be combined to make a thick paste that spreads easily."
All-natural peanut butter, which is normally produced with simply peanuts and perhaps a touch of salt for flavor, is your best bet.
Would you like to go deeper? Here are some additional answers to your queries about peanut butter and health.
Is Peanut Butter Healthy?
Yes, peanut butter is an excellent choice for a healthy diet.
"Peanut butter has 22 grams of protein per 100 grams" (3.5 oz). Fat is the most abundant nutrient, accounting for 55 grams per 100 grams. According to Garcia, it also contains 89 percent of the required daily intake of vitamin B3, which is vital in metabolism and DNA repair processes.
It also contains 60 percent of the recommended daily dose of vitamin E per serving. According to Garcia, vitamin E "works as an antioxidant, stabilizing free radicals and limiting harm in the body." "It is also known to support the immune system by protecting the body from infectious pathogens."
Although fat might increase calorie consumption, the monounsaturated fat in peanut butter has been demonstrated to lower low-density lipoprotein (LDL), potentially lessening the risk of atherosclerosis.
"Peanut butter, when it is just ground peanuts, is an extremely healthy food that is full of healthy fats, carbs, fiber, and protein," Ellis Hunnes reiterates, adding that you should aim to eat around an ounce (with a maximum of two ounces) of peanut butter per day; one ounce is two tablespoons of peanut butter.
Is Peanut Butter Beneficial for Muscle Growth?
Peanut butter is your best friend when it comes to bulking up.
According to Ellis Hunnes, peanut butter is a terrific choice for muscle training because it contains protein and calories. "So many individuals focus on protein and don't get enough calories, then wonder why they can't grow muscle," she says. "Because we truly need both" (and actually, less protein than most people think). So, absolutely, it's fantastic for adding to smoothies, eating on its own, eating with fruit, and so on to aid with muscle growth."
Is Peanut Butter Beneficial for Weight Loss?
Yes, peanut butter may benefit those who want to lose weight.
This is because eating a teaspoon or two of peanut butter can help you avoid hunger and eat fewer calories later. "A 160-calorie serving (two tablespoons) may prevent you from consuming 300 or 400 extra calories as snacks or other 'treats' later in the day, resulting in calorie savings, which is what you need for weight loss."
According to Garcia, peanut butter's protein and fiber help trap sugar molecules and prevent them from being absorbed. "Excess sugar can be transferred to the liver for storage as fat; the objective is to eat items that can help remove excess sugar before it is absorbed," she explains.
"However, due to [peanut butter's] high-calorie content of 597 calories per 3.5 ounces, the calories can soon pile up," Garcia writes. "As a result, it's critical to understand that eating more than 3.5 ounces of peanut butter each day can rapidly add up to the equivalent of a meal."
And, whether you're looking to bulk up your biceps or lose weight, look for items with the fewest ingredients possible to ensure you're getting a high-quality, nutrient-dense food free of additives or extra sugar.
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