Peanut butter is known for being high in protein, fiber, heart-healthy fats, and essential vitamins, making it an optimal choice for a well-balanced diet. It is estimated that 2 tablespoons of smooth peanut butter contains 188 calories, 15 grams of fat, 7 grams of protein, 1.8 grams of fiber. On top of that it makes for a tasteful snack in almost every household. It is a favorite in the diet schedule of fitness freaks. Still there are a few questions which need to be answered before you decide your peanut butter meals.
Does peanut butter contain ‘good’ fat?
It is evident that peanut butter has high fat content and that is what gave the spread a reputation for being unhealthy. But researchers and experts now distinguish between different types of fat reduce blood cholesterol and risk of heart disease, especially, if this replaces butter or processed meats.
What’s the healthiest kind of peanut butter to buy? Read the labels carefully.
Not all peanut butters are equally good for you. The healthiest kinds contain just one or two ingredients: peanuts and salt (not too much). Peanut butter is often a sneaky source of added sugar, so make sure there I none listed in the ingredients. And scan the nutrition labels, avoiding peanut butters that have hydrogenated oils, which are unhealthy fats that are added to keep peanut butter from separating or going stale over the period of time.
Skip jars labeled ‘low fat’ as these are misleading since they often contain the same amount of calories and more added sugar. While natural peanut butter may require a little stirring without the added emulsifiers and may have a bit of a shorter shelf life than versions with hydrogenated oil. Keep them in a cool, dark cabinet or the refrigerator to make them last longer. Even some varieties labeled as ‘organic’ or ‘natural’ can still contain added sugar and salt, so read label carefully.
How much peanut butter should be eaten?
A standard serving of peanut butter is just two tablespoons, so you will need to exercise portion control. Two tablespoons of peanut butter have about zoo calories. So it is best to stick to a two tablespoons portion size for a meal like a peanut butter sandwich and a few teaspoons to a tablespoon for a snack.
Due to high fiber and protein content, two tablespoons of peanut butter should be more than enough be more than enough to curb your hunger when paired with healthy fruits and vegetables as a snack.
What’s the best way to have peanut butter?
Very few foods are so versatile as you can put peanut butter on apples, crackers, in baked foods, in a sandwich or use it as a dip for bananas or other fruits. Spread is simply on whole grain toast, sliced bananas over it and enjoy. People even eat it with carrot sticks as a dip as it is flavorful and nutritious together.
Alternate peanut butter with other nut butters
Almond butter, generally contains more unsaturated fat and less saturated fat than peanut butter, plus it contains significantly more fiber, vitamin E, Iron, and calcium than peanut butter. Again, read labels carefully to indentify any added sugar, salt and oils.
Make your own peanut butter
Possibly the best way to control the ingredients sometimes found in commercial peanut butters is to avoid them altogether and make your own peanut butter. If you have a food processor and 15 minutes to spare, you can whip up your own batch and adjust it to your taste and preferred consistency with just a touch of salt, honey, oil.
Beware of a possible nut allergy
While most peanut allergies start during childhood, they can develop at any time in life. Therefore, if you experience itching, hives, trouble breathing, stomach pain, or nausea shortly after eating peanut butter, avoid peanuts altogether until you can visit your doctor. If you truly have a peanut allergy, there are alternative butters you can try that are made from tree nuts (only if you haven’t tested positive for tree nut allergies); examples: spreads made from almonds, walnuts, or hazelnuts. Individuals with a peanut allergy can also try sunflower seed butter, cashew butter or soy butter.
About The Author
Rajul Tiwari is the Editor-in-Chief at bodyandstrenth.com and has 18 years of experience in media, content, publishing and education. She has worked with media houses like Daini..
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