Why You Should Eat Peanut Butter?
Peanut butter is an interesting food. It is very rich and has many benefits. Many avoid using it, especially because it contains a lot of calories. But, it may well fit into a food program, so it is not necessarily necessary to chase it out of your closet. This article explains why you can eat peanut butter. It also contains tips for choosing and consuming it.
The Benefits of Peanut Butter
spreadable margarine very popular across the Atlantic, peanut butter is often advised to bodybuilding practitioners. Here are 4 good reasons to consume:
Peanut butter is primarily a calorie food because it is high in fat. But, these lipids are valuable nutrients for the body. These are mostly mono-unsaturated and polyunsaturated fatty acids, which are very useful for the human body.
Peanut butter being very caloric, it can help to consume enough calories to eat more than your needs and therefore gain in mass.
Note that peanut butter mainly brings omega-6 and little omega-3. It is therefore better to avoid overconsumption and to think about balancing this contribution with sources of omega-3.
Peanut butter is a plant source of protein. It contains about 24 g per serving of 100 g, which is interesting. Obviously, as in most vegetable sources, peanut butter proteins lack some essential amino acids. But, they can still complete a sufficiently varied diet.
Peanut butter provides vitamin B4, B3 and B9 as well as vitamin E. But, it is also a source of magnesium, phosphorus, potassium, calcium as well as iron and zinc. All of these are essential to human life. In addition, athletes generally have needs that are increased in micronutrients. Peanut butter can help to meet some of these needs.
Vitamin E contained in peanut butter has antioxidant properties. But, this food also contains resveratrol, another antioxidant of the polyphenol family, as is found in red wine. These substances can fight free radicals and thus fight against the appearance of diseases generally related to aging.
How to choose your peanut butter?
All peanut butters are not equal. Some products are even rather harmful to health. This is the case of those that contain hydrogenated oils. Although they make the product more smooth, they also provide trans fats that have negative health properties.
Manufacturers do not hesitate to add a large amount of sugar to break the bitter side of the peanut. This drastically increases the Glycemic Index of these peanut butters. These kinds of products are therefore a delight in the mouth, but are much less good for the line or for health.
To choose your peanut butter carefully, you have to scan the labels. The best thing is to buy products that contain only peanuts. Better yet, you can purchase an organic brand, which will reduce the presence of pesticides and insecticides in your consumption.
Obviously, this type of product is less creamy and less sweet than peanut butters more industrial. It will even taste rather salty. But, at least, it will be less harmful to your health and will prevent you from taking fat for nothing.
Make your own peanut butter
Latest solution to avoid industrial peanut butter: do it at home!
For this, select natural, unsalted, unroasted and organic peanuts if you can. Place them in a blender with a little rapeseed oil (or another oil rich in omega-3) and crush everything until you get a homogeneous paste. If it seems too dry, add a little oil. If you prefer to have a crunchy tooth, grind a little less, leaving a few pieces of peanut rather large. Another tip is to add these pieces after the grinding.
And here you get your home peanut butter very easily and you know what it contains. You can place it in the fridge to keep it better.
How to consume peanut butter?
First of all it is better to avoid heating it, even if the peanuts that compose it are already roasted. That would only further damage some of the things that are there.
Then, as it is a rather sticky food, the easiest way to eat it is to spread it on a bread slab, complete or semi-complete for their Low Glycemic Index.
Add a solid source of protein or powder, and you get an interesting snack with carbohydrates, fats and protein in good quantity.