Content
- 1 What it is
- 2 Chemical composition of peanut butter
- 3 Nutritional value and calorie content
- 4 Beneficial features
- 5 Can peanut butter be used during pregnancy and breastfeeding
- 6 The benefits and harms of peanut butter for children
- 7 Is peanut butter good for weight loss?
- 8 Peanut butter for athletes
- 9 What is peanut butter eaten with?
- 10 How much peanut butter can you eat per day
- 11 Homemade dessert recipe
- 12 Harm and contraindications
- 13 How to choose and store peanut butter
- 14 Conclusion
- 15 Reviews
Peanut butter is a dessert that has recently begun to conquer the Russian market. The benefits and harms of peanut butter are of concern to many, from mothers to professional athletes. Before buying, you should understand its features.
What it is
Peanut butter is made from ground roasted peanuts and butter. Sometimes various additional ingredients are added to the mixture: cocoa, chocolate or honey, for a variety of flavoring palette.
The dish gained particular popularity in the United States of America, where it is the most consumed food product in the entire history of the country's existence.
Chemical composition of peanut butter
The product is packed with beneficial nutrients - chemicals that are essential for the body to function properly. It contains:
- calcium;
- iron;
- potassium;
- zinc;
- magnesium;
- phosphorus;
- manganese.
Peanuts are rich in vitamins B9, B6, B5, especially B3 - 100 g of dessert contains 68.5% of its daily value.
Nutritional value and calorie content
Due to its main ingredient (peanuts), pasta is very high in calories. 100 g of the product accounts for 588 kcal, of which:
- 21.4 g - proteins;
- 36.8 g - fat;
- 32.3 g - carbohydrates.
For people who are losing weight, this number is one third of the calories consumed per day.
Beneficial features
As already mentioned, peanut butter is full of useful elements and vitamins, therefore, it is especially useful in the winter-spring period, when many suffer from weakened immunity and vitamin deficiency.
The product contains poly- and monounsaturated fatty acids. They affect a whole list of processes in the body. They help in the fight against age-related diseases: sclerosis, slowed down brain function, sore joints. Acids help to accelerate skin cell regeneration and improve memory, lower blood cholesterol levels and strengthen bones and muscles.
Another important element contained in the product is antioxidants. They are aimed at preventing heart disease, hepatitis, liver and stomach problems, so the benefits of peanut butter for the body are difficult to deny.
Can peanut butter be used during pregnancy and breastfeeding
Nuts, including peanuts, are considered dangerous foods during pregnancy, as they are powerful allergens. In addition, they are high in calories and greatly affect the weight of the pregnant woman. During this time, women need to especially monitor their diet so as not to gain extra pounds, which can cause difficult childbirth. For these two reasons, doctors strongly advise giving up peanuts and foods with them during pregnancy.
You can gradually return to peanut butter consumption about three months after the baby is born. If at this time the mother is still breastfeeding, then the product should be introduced into the diet gradually, it is best to start with 10-15 g per day to check the baby's reaction. If the allergy does not appear, then you can continue to eat peanut butter in small portions. For young mothers, it is even useful, the contained vitamins and trace elements will quickly help restore the body's health after childbirth.
The benefits and harms of peanut butter for children
Pasta sandwiches can be a wonderful breakfast for young children. Such a dish saturates and gives a supply of energy for a long time. Due to the abundance of proteins and carbohydrates in nuts, the child will not want to eat chocolate or something else sweet at school.
Peanuts also contribute to the development of the child's brain activity, the development of his memory and mental capabilities due to the presence of omega 3/6/9 in its composition.
However, this product can be very hazardous to children. As already mentioned, peanuts are a scary allergen that can cause breathing problems, skin redness, nasal congestion and watery eyes. The product is contraindicated in children under five years old, later it can be given in small portions in the morning. On average, it is best to keep your peanut butter consumption under 30 grams two to three times a week.
Is peanut butter good for weight loss?
Peanut butter is a satisfying food that can quickly satisfy your hunger throughout the day. Due to its unusual taste and abundance of protein, pasta discourages the desire to have a snack, since the body has already received its daily intake of useful elements. It helps with weight loss when it is difficult to stay on a diet without consuming anything sweet. Peanut butter can bring both benefits and harm to those who lose weight, since if you start eating it in large quantities, then the lost kilograms will quickly return.
Peanut butter for athletes
All the same protein is useful for those who go in for sports, because it contributes to the active development of muscle mass. The antioxidants contained in the product are also useful for athletes - they have a positive effect on the heart and blood vessels, helping them to endure heavy workouts more easily.
What is peanut butter eaten with?
Often times, peanut butter is consumed simply by spreading it onto a piece of bread or a bun. Thus, you can make a quick and hearty breakfast. But it can also be used in the preparation of desserts or creams, for mouth-watering fruit dishes such as salads or rolls.
Recently, there has also been a tendency to use peanut mixes as the basis for sauces for meat, resulting in a seasoning with an unusual nutty flavor.
How much peanut butter can you eat per day
The consumption rate of this product directly depends on what weight category a person is. At the moment, the following scheme exists:
- when losing weight, the permissible rate is 1 tbsp. l. in a day;
- while maintaining weight - 1.5 tbsp. l. in a day;
- when gaining weight - 2 tbsp. l. in a day.
Homemade dessert recipe
This delicacy reached Russia not so long ago, so it can be difficult to find it on store shelves. It is much easier to make your own product in order to be sure of its naturalness. Besides, it doesn't take much time and effort.
For cooking you will need:
- 1 kg of raw peanuts;
- 4 tbsp. l. sesame;
- 2 tbsp. l. vegetable oil.
Steps of preparation.
- Heat the oven to 180 ° С, put the nuts in an even layer on a baking sheet and send them to the oven for 20-25 minutes.
- Allow the nuts to cool, then peel them.
- Put the nuts on the table, cover them with cling film and crush them into large pieces with a rolling pin.
- Throw the resulting crumb into a blender together with sesame seeds and grind until smooth.
- Add oil to the mixture and bring the mass to a paste.
- Without letting the paste cool completely, transfer it to glass jars, close them tightly with lids and put them in the refrigerator.
For a change, you can add cocoa, chocolate, candied fruits or dried fruits to the mixture. Just remember that additional ingredients significantly increase the calorie content of the dessert.
Harm and contraindications
Due to the effect of the product on the body, peanut butter is prohibited for those who:
- suffering from obesity;
- has dilated veins;
- suffers from blood flow problems;
- has bowel problems;
- have gout, arthrosis or arthritis.
How to choose and store peanut butter
It is best to store the product in the refrigerator, so it is good for two months after opening. You can also leave it in a closed cabinet at room temperature, but in this case, the shelf life is halved.
When choosing peanut butter, pay special attention to its composition. If it contains a large number of additional components that are not in the original recipe for a homemade product, then it is better not to take such a paste. It is definitely worth giving up products with palm oil and flavor enhancers - they can play a cruel joke and intensify an allergic reaction. Sugar peanut butter is of no benefit to weight watchers.
Conclusion
The benefits and harms of peanut butter affect the reputation of the dessert, which is why it is gaining popularity so slowly in Russia. People began to pay attention to the composition of products often. As you know, peanut butter bought in a store contains not only healthy but also harmful ingredients. It is best to prepare the product at home, so you can control the calorie content and its safety.
