Mittwoch, 9. April 2014

Peanutbutter benefits

Hello everyone!

Honestly, as a kid, I didn't like peanutbutter that much, I mostly went for 'Nutella', a hazelnut-chocolate-butter. I still could eat a whole jar of it today, but as I am now aware of the health benefits of peanutbutter, I leave 'Nutella' aside.
I know some of you think that PB isn't that healthy, so let's have a closer look:

  • Protein:
I suggest you only eat 2 tbsp of peanutbutter per day, if you want to stay at the healthy end of the peanutbutter consumption scale. These 2 tbsp already contain 7 grams of protein, which will make your breakfast or snack even greater. It's a high-protein food, meaning it will satisfy you longer, and it is also good for building and repairing your muscles, which is really important if you workout!

  • Heart friendly:
Research has shown that peanut-butter can improve your heart health. I know that peanut-butter contains some saturated fats, but just like olive oil, it is also rich in unsaturated fats which are quite healthy for your heart. A good peanut-butter, I will explain what I mean with 'good' later, you can actually improve your heart health.

  • Potassium:
A lot of us have way too much sodium in their diets, which can harm your cardiovascular system. If you eat 2tbsp of peanut-butter a day you have a great source of potassium which can almost even-out the dangers of sodium.

  • Fats:
As you now know, peanut-butter contains more unsaturated fats than saturated ones. This means, that it is a great source of healthy fats, just like olive oil, omega-3, avocado etc. So peanut-butter is a friendly fat food, if you eat it in moderation!!

  • Energy Booster:
To sum up a bit, as I already told you, peanut-butter is rich in healthy fats and proteins which means that it contains plenty of good calories that will give you a nice energy boost during your activities. So if you eat a wholewheat toast in the morning with some peanut-butter, you are ready to conquer the day!

  • High-Fiber:
Your daily 2 tbsp of peanut-butter not only comes with a lot of protein but also gives your body 2 grams of fiber. As you may know, an adequate consumption of fiber is very important for the healthy functioning of your body. Of course you can get more fiber from other foods, but peanut-butter can help you to supplement this. 

  • Weight Loss:
I know this may sound crazy as you now know that peanut-butter is packed with fats and calories, but due to its high protein and fiber content, peanut-butter can actually make you feel fuller for longer. Which means that you are less likely to crave for junk food or unhealthy snacks, ergo you eat less overall and tadaa it makes your weight loss even easier.

  • Packed with nutrients:
Peanut-butter contains protein, fiber, healthy fats, potassium, magnesium and so on. But 1 serving of it also gives you at least 3 mg of vitamin E, about 49g of magnesium, which is excellent for bone building and muscle recovery and some (0.17 mg) of vitamin B6 that helps boost your immune system.

You may now ask yourself, 'how do I actually know if the peanut-butter  is good or bad?'

Here's the answer:

- Take a NATURAL peanut-butter if you want to minimize your intake on unhealthy fats. Normally natural nut-butter contain peanuts as their main ingredient while non-natural ones can sometime contain artificial ingredients to enhance the taste

- Have a quick look at the sugar content in your peanut-butter. Commercial PB brands can have up to 250mg (per tbsp) more sugar than natural brands. 

- If you look at the sodium content on the ingredients at the back of your jar, natural PB  usually have less sodium than non-natural ones. Too much sodium can also make the 'nutty' flavor of your nut-butter.

Natural PB sure is a better option. But if you can't find a natural one at your local store or if you think they are too expensive, don't panic. As long as you only eat 2 tbsp per day, this won't be the end of the world. 

To come to a conclusion:

You should definitely NOT eat several spoons full of PB a day even if it has a lot of health benefits. 
What I tried to tell you today about peanut butter is that peanut-butter should be a part of your diet and you should feel free to include 1 or 2 tbsp of it as part of your daily meals. 
I like to have peanut-butter on rice-cakes, on crackers or sometime I just take a spoon out of the jar and let it melt on my tongue. 

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