HomeHealthPeanut butter: everything you need to know
Peanut butter: everything you need to know
January 27, 2021
Peanut butter is all the rage. It is a healthy food that can be consumed both for breakfast and snacks mid-morning or snack. It has beneficial properties for the human body and a high density of nutrients. In addition, it can be prepared at home.
It is important to note that not all commercial peanut butters have the same characteristics. The peanut content will be decisive, as well as the absence of other ingredients, such as added sugars. These would alter the nutritional value, making it worse.
Benefits of consuming peanut butter
Below we will discuss the main benefits of consuming peanut butter and the position of science on the matter.
Better muscle health
Proteins are macronutrients that have been shown to be necessary to ensure proper functioning of lean mass. Although those with the highest biological value are those that come from animal foods, we can find proteins in the plant kingdom that complement the contribution.
An example of the latter would be those present in peanut butter, a food that stands out for the presence of these nutrients. For this reason, it is an excellent option to improve the recovery of muscle tissue or to promote its hypertrophy.
Lower risk of cardiovascular accident
Lipids are essential nutrients to preserve cardiovascular health. Among them those of the unsaturated type stand out, since they are capable of modulating the levels of inflammation. This has a positive impact on the risk of heart accidents, since it reduces blood pressure and the incidence of atheroma plaque formation.
In particular, omega 3 acids have a special power. This is stated by a study published in The Cochrane Database of Systematic Reviews. The good news is that peanut butter has these types of lipids.
To know more: The effects of omega 3 on the brain
Contribution of essential minerals
In addition to what has been discussed, peanut butter stands out for its concentration of essential minerals. Most of these are consumed in very small quantities, but they have important functions in the physiological reactions of the organism.
Specifically, this food has a high calcium intake. There is evidence that the regular intake of this element contributes to reducing the risk of developing osteoporosis in adulthood. This property is beneficial for women, who have a higher incidence of the disorder in the postmenopausal stage. With a good daily intake of calcium, fewer bone fractures will occur at a certain age.
You may also be interested in: Risk factors for osteoporosis
How to prepare peanut butter at home?
Another good thing about peanut butter is that it can be made easily at home. This way you won't have to resort to industrial varieties, which sometimes contain sugar or additives.
The recipe is very simple. You will only need a generous amount of peanuts and a grinder that works well at full power. Also a good dose of patience.
The production process consists of introducing the peanuts into the bowl of the mincer and activating the mechanism. It will need to be running for several minutes. At first, a powder will be generated, however, as we continue to chop the lipids will begin to come out, allowing the whole product to bind to the final creamy texture.
You may have to stir the peanuts with a spoon every few minutes. to make it easier to chop and to prevent them from sticking to the edges of the glass.
Peanut butter contraindications
There are only two situations where you need to be cautious with peanut butter. The first of these is the case of those allergic to peanuts. These people will never be able to eat said food, as it could trigger serious side effects, up to a shock anaphylactic.
The second case in which it should be consumed in moderation is that of people seeking to lose weight. Keep in mind that we are talking about a food with a high energy density. This is due to its high lipid content. It is healthy, but it must be ingested in small or moderate doses.
Peanut butter: a healthy product
Consuming peanut butter is recommended by almost all nutritionists. The best option is to make it at home, although there are also varieties in the supermarket that have excellent quality. Always observe the labels to purchase one that does not have added sugars or additives.
Remember that this product can be added to breakfast or snacks in order to complete the daily nutritional intake. It is a source of lipids and minerals essential for the proper functioning of the body.
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