The Real Truth About Peanut Butter | Is It Really Healthy?
Peanut butter is a word that is common for gym goers or people towards fitness. There are tons of benefits told by the producers, but a question comes to the mind of everyone that are these benefits true?
Yes, the benefits told are true but only if you are using natural peanut butter.
What is Peanut Butter?
Peanut butter is a food paste or spread made from ground dry roasted peanuts. It contains extra ingredients that modify the taste or texture like salt, sweeteners or emulsifiers any some other added flavours. Whereas natural peanut butter only consists of peanuts.
Nutritional Information Of Peanut Butter
In 1 tablespoon
13% Healthy Fats
There is a total of 13% of Fat 8.4g of which 7% Saturated Fat 1.3g while the other 6% consists of both monounsaturated and polyunsaturated fats. Saturated fats used in moderation can be really useful in achieving your goals be it muscle building or fat loss. It consists of 0% trans fats which are harmful to human health causing many diseases and health problems. Whereas the 6% unsaturated fats is the biggest plus point because it has really positive effects on our body. We will be providing you with the deep information regarding fats in a new article soon.
In the present scenario, a high cholesterol level in humans has been a burning issue. With a high level of certain types of cholesterol, you increase your risk of cardiovascular disease causing many heart problems and strokes. For a healthy lifestyle try to avoid the bad cholesterol intake.
2% Sodium 59mg.
The American Heart Association recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults. Dehydration from not drinking enough water, Drugs such as steroids, liquorice, and certain blood pressure lowering medicines cause an increase in high sodium level.
1% Total Carbohydrates 3.6g
If we compare the carbs to protein ratio, it is the best thing to add to daily lifestyle. Fitness experts recommend 3:1 carbs to protein is the best to define the food whether it is healthy or not.
6% Dietary Fiber 1.4g
Dietary fibre is a type of carbohydrates which is not digested by our system. It helps to keep the gut healthy and is important in helping to reduce the risk of diseases such as diabetes, coronary heart disease and bowel cancer2.
Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source. Peanut butter is a great source of protein providing 4g in a scoop in every serving (1 tbsp)Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Is Peanut Butter the best plant-based protein source?
No, The best plant-based protein source is soy but for men, it is advised to use soy products in moderation because it increases the estrogen level. For men, it’s not good to have a high estrogen level. So, We can conclude it as the best plant-based protein source for vegan men it’s low in the essential amino acid methionine.
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How to find the best peanut butter in the market?
The simplest method is to inspect the label of the product is it of any manufacturers. The most important thing is to check the ingredients list. The ingredients list should only be consisting of 100% peanuts or 100% roasted peanuts.
Another way to check is by manual inspection.
Natural peanut butter consists of an oil like layer on the top making it really smooth.
Which are the products we should say no to?
There should be no other ingredients present such as oils and sugar. Say clearly no to the one consisting these ingredients.
The best solution is homemade peanut butter.
How to make a Homemade peanut butter?
You don’t have to bother too much while making the peanut butter. Just simply buy raw peanuts from the market. If the peanuts are roasted then you can just simply use a high rpm mixer but if peanuts are not roasted. Firstly, you have to roast them.
You can either use a microwave or roast in a pan for a few minutes.
If you are using microwave just set the timer for 2 minutes at high power.
When you use the mixer, be patient because peanuts need time while grinding, it approx. take 10 minutes to make a proper paste.
Where to store?
As we prepared peanut butter at home so make sure you use airtight container. Place it in a fridge and enjoy your healthy homemade peanut butter every day.
See this youtube video to prepare homemade peanut butter.