You must have tried Peanut Butter at least once in your life. If not, man let me tell you it’s delicious and extremely versatile and it is becoming increasingly popular nowadays. If you are not allergic to it then you can use it as a great source of plant-based protein, minerals, vitamins, and healthy fats.
According to several studies, people who consume more peanuts have a lower risk of obesity and heart disease.
You should also keep in mind that it is also rich in calories and saturated fats so you should consume it in moderation. Now let’s take a look at the nutrition highlights of peanut butter. In one tablespoon of peanut butter you can get:
- 3.5g protein
- 95 calories
- 1g fiber
- 3.5g carbs
- 8g fat
- 1.5g sugar
It is a great source of healthy fats, protein, vitamin E, and magnesium.
It also comes in different varieties that you can choose from. These are:
- Crunchy – Crunchy peanut butter contains bigger pieces of peanut and it tastes amazing (This one is my favorite).
- Creamy – In this variety, the peanuts are finely ground to create a smooth and easily spreadable paste.
- Reduced fat – In reduced fat peanut butter, the fats are less by 25% but there is a significant difference in taste and texture because of the additives present in it. And the carbs are nearly double in this variety.
- Powdered – This low-fat, low-calorie alternative is made by extracting the oil from peanuts then grinding the leftover into powder. Then water is added to the powder to make it a paste. It’s high in protein and fiber but it lacks healthy fats, unlike other varieties.
- Organic – In organic peanut butter all the ingredients are natural i.e. no pesticides are used in its production.
- All Natural – This variation is not regulated by the FDA and it may contain a lot of additives.
Now let’s go through some tips for choosing a healthier peanut butter:
- If you find a brand in the market which has more than 3 grams of sugar in it then it is advised to stay away from it.
- Avoid the ones that list hydrogenated oils (saturated fats).
- Say no to no-stir variety as it may contain added oils.
- Go for unsalted ones to keep sodium in check.
You can use peanut butter in limitless ways, be it adding it to oatmeal or pairing it with banana, using it in a smoothie or baking it into breakfast cookies, it’s healthy, tasty and convenient. How and when are you adding this super food in your diet?
Share your comments and recipes below!
Eat healthy, stay healthy!