Mmmmmhmm are you also crazy about peanut cream? The best thing about it: in moderation, it can even be good for your health. Here's why peanut butter is healthy and why it should be on your table more often.
Can hearty peanut cream really be healthy?
Yes.
The sweet-salty cream is full of unsaturated fatty acids and proteins.
However, as with all delicious treats, moderation is key in determining how healthy peanut butter really is.
After all, the spread of peanuts is a real calorie bomb. But a healthy one :)
Table of contents
Why peanut butter is healthy
On bread, in sauces or in sweets - many love the spread with peanuts. However, the cream contains a lot of fat.
As a result, it is considered very unhealthy. However, this is not true.
We'll explain to you here why eating peanut cream, in reasonable quantities, is actually good for your health.
1. peanut butter provides a lot of protein
Peanut butter is a powerful source of protein. Two small teaspoons contain 8 grams of protein.
Proteins are important for metabolism, the blood system and the body's immune defenses. Protein also plays a major role in connective tissue and bones.
In addition, proteins also stimulate the regeneration as well as the building of muscles. Not least because of this, many athletes reach for this protein source.
The German Nutrition Society (DGE) recommends a daily intake of 0.8 g protein per kg body weight.
If you weigh 60 kg, then you should eat 48 g of protein per day. For muscle building, it is especially effective if you eat a spoonful before going to bed.
Wow! You can make peanut butter yourself so easily!
Sometimes less is more. It is sufficient if you eat two tablespoons of the peanut cream daily. It's best to mix the cream into your muesli, porridge or smoothie.
Of course, you can also spread it on bread. Since this spread is rich in protein, it keeps you full for a long time.
2. potassium and magnesium
Are you also one of those who consume too much sodium? Too much salt is bad for the cardiovascular system and can lead to diseases.
The peanut cream contains a lot of potassium. This in turn counteracts the dangers of sodium.
The peanut spread also contains magnesium and arginine. Both support performance. Athletes in particular can benefit greatly from this.
3. dietary fiber in peanut cream
Are there any other reasons why peanut butter is healthy? Oh yes, quite a few more.
If you take two teaspoons of the cream daily, you do something for your digestion at the same time. Two teaspoons already contain 2 g of dietary fiber.
Dietary fiber stimulates our digestion and keeps the intestines fit.
This not only benefits you during a diet. In addition, the craving for sweet is reduced.
Mmmhh yummy! Quick oatmeal cookies with peanut butter
4. healthy fats
Of course, the spread with peanuts has a lot of calories. Around 600 kcal per 100 g is not exactly little.
However, it is precisely the fat that makes the cream so healthy. Sounds strange at first, doesn't it? But it's true.
Peanuts contain mainly unsaturated fatty acids. These can be processed by your body immediately. This means that the fat is not stored.
Unsaturated fatty acids have many positive properties. They boost your metabolism, are good for your heart, have an anti-inflammatory effect and regulate your cholesterol level.
In addition, they have a beneficial effect on your skin and hair.
5. vitamins
Vitamins in peanut butter? Yes, read that right.
Besides protein, unsaturated fatty acids, potassium, magnesium and fiber, vitamins are also included.
You have to try these coffee brownies with peanut butter cream!
Namely, they contain vitamin E, vitamin B6 and zinc. Zinc and vitamin B6 help strengthen your body's defenses.
Vitamin E slows down the aging process, strengthens the immune system, protects your arteries and your body from free radicals.
6. peanut butter and muscle building
Peanut butter has a lot of calories and a lot of fat. So far nothing new. But especially when building muscle, it is important to achieve a calorie surplus in a healthy way.
That's exactly why eating peanut cream is ideal. After all, when it comes to fat, it's always the quality and not the quantity that counts.
The high proportion of healthy fatty acids is just as convincing as the low carbohydrate content, the many proteins and plenty of fiber.
Tip: Peanut butter is healthy when it contains no sugar and no additives. We use peanut butter from Foodspring, which you can buy online.
Magnesium and arginine are important for performance. Both are contained in the delicious cream. Potassium ensures that the glycogen stores are replenished after your workout.
All these positive properties make the peanut butter healthy and the ideal food for people who love sports.
Go for the muscles! How to build muscle without equipment!
How you can lose weight healthy with peanut butter
You're thinking of a peanut butter diet? I don't think it's been invented yet :). That would be too good to be true.
However, two teaspoons of the delicious peanut cream daily are helpful in losing weight.
Despite the many calories, the cream is actually good for you. Due to the high protein and fiber content, you feel full longer.
This means you are less tempted to eat unhealthy snacks or junk food. This in turn means you eat less and healthy weight loss is easier.
But to eat only peanut butter and hope to lose a lot of kilos, that will probably not happen.
Attention, not all peanut butter is healthy
But be careful: Before you buy any peanut butter from the supermarket, you need to know that not all of them are healthy.
The healthy products contain only one or two ingredients: delicious peanuts and possibly salt. However, what should not be included in any case is sugar.
Also unhealthy are hydrogenated oils, which are sometimes processed in such products. Although they ensure that the spread lasts longer and remains creamy, these oils are anything but healthy.
Natural peanut butter usually has a shortened shelf life. Keep the peanut butter cool in a dark place or in the refrigerator.
Get the recipe for delicious peanut butter cookies here!
How peanut butter tastes healthy and delicious
Why we can not get enough of the peanut cream? Quite simply, the delicious spread can be used in so many ways.
Whether savory or sweet, it can be used to prepare countless dishes.
The cream goes perfectly with slices of banana or apple. Simply dip with pieces of fruit in the peanut butter.
But it is also suitable as a salad dressing. Peanut butter is especially healthy in smoothies. Simply blend banana, oatmeal, peanut butter and almond milk - and you've got the perfect after-workout smoothie.
Tip: For us, the peanut butter ends up in cookies and cakes. For this we use Peanut butter from Foodspring* that you can buy online. This is because it contains no additives.
Most store-bought peanut creams contain sugar or added vegetable oils. The Peanut butter from Foodspring* is very clean and therefore also tastes delicious in cookies and co.
Do you like porridge or muesli for breakfast? Just mix two teaspoons of peanut cream into it. Especially delicious if you also add Cinnamon* or Cocoa powder* use.
Peanut butter fans can rejoice in the fact that the spread is healthy.
You will achieve healthy effects only if you do not eat too much of it. Experts recommend eating no more than two tablespoons a day.
This amount has about 200 calories, which is adequate for a filling breakfast like a peanut butter sandwich.
If you prefer to snack on some peanut cream in between meals, you should definitely stick to just a few teaspoons.
Recipe with peanut butter
We now know that peanut butter is healthy. But you can make it even healthier. By combining it with delicious ingredients to make a healthy snack.
Peanut butter taler with apple and nuts
Ingredients
- 1 EL mixed nuts
- 2 EL frozen blueberries
- 2 Apples
- 50 g Peanut butter
Anleitung
- Chop the mixed nuts (hazelnuts, slivered almonds, walnuts, etc).
- Core the apples and cut them into 1-2 cm thick slices.
- Spread peanut butter on the apple rings.
- Top with blueberries and the nut mix. Done!
Nährwerte
Our conclusion
Peanut butter contains a lot of calories, but if you don't eat the cream in large quantities, you're doing your body some real good.
Peanut butter is healthy when eaten in moderation. You can optimally integrate it into your diet or simply take two tablespoons in between meals.
The spread is not only an ideal snack, but also provides you with very important proteins, vitamins and fiber.
Enjoy! :)
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more