FOOD FACTS: Peanut Butter Calories – 94kcal. Peanut butter making is an excellent source of plant based protein, offering 25.8 g per 100 g of peanuts, or around half of a person’s daily needs. The Magnesium present in peanut helps to fight headaches, muscle cramps, and fatigue which makes it a good option to be part of your post workout meal/smoothie.
Peanut Butter.Course: Weight LossCuisine: IndianDifficulty: Easy
Peanut butter is a food paste or spread made from ground, dry-roasted peanuts. It commonly contains additional ingredients that modify the taste or texture, such as salt, sweeteners, or emulsifiers.
250 gram Peanuts
1 Tablespoon sugar/brown sugar (optional)
1/2 Teaspoon salt (optional)
- Roast the peanuts in a pan until they turn slightly browning
- Let the peanuts cool and remove the skin once cooled
- Grind the peanuts until the oil starts coming out and the texture becomes creamy
- Optional Step: While grinding the peanuts add half teaspoon salt and a tablespoon of sugar or brown sugar. If your are in your weight loss journey please avoid adding salt or sugar/brown sugar so that you add no extra calories to your diet.
- When you buy peanut butter from store make sure you check the ingredients properly.
- While adding peanut butter to weight loss diet one should opt for no sugar, no sodium and no artificial flavors option. Peanuts are highly nutritious and rich in minerals but at the same time a high calorie food.
- Thereby should be taken in moderation. Daily intake of peanut butter should be limited to 2 table spoon which is nearly 190 calories.
Health benefits of peanut butter:
- Weight loss:
Despite being high in fat and calories, peanuts do not appear to contribute to weight gain. However, one small, 6-month study in healthy women suggested that when other sources of fat in a low-fat diet were replaced with peanuts, they lost 6.6 pounds (3 kg) despite being told to maintain their initial weight.
- Boosting heart health:
Heart disease is one of the leading causes of death worldwide. Additionally, peanuts contain a number of heart-healthy nutrients. These include magnesium, niacin, copper, oleic acid, and multiple antioxidants, such as resveratrol.
Many bodybuilders and fitness enthusiasts include peanut butter in their diets for various reasons. Thanks to its high-calorie content, peanut butter is an easy way to increase calorie and unsaturated fat intake. Spreading peanut butter on whole-grain bread makes a more complete protein meal, as the bread contains the amino acid methionine, which peanut butter lacks.
- Managing blood sugar levels:
Peanut butter is a relatively low-carbohydrate food that contains good amounts of fats and protein, as well as some fiber. These characteristics mean that peanut , with no added sugar, does not have a significant impact on blood glucose levels. Additionally, peanut butter is a good source of magnesium, which is an essential nutrient for people with diabetes.
- Reducing the risk of breast disease:
A study, Trusted Source in the journal Breast Cancer Research and Treatment, reports that eating peanut butter and nuts at any age may result in a lower risk of developing BDD by age 30. Indeed even those with a family history of breast cancer had a significantly lower risk if they ate peanut and these other foods.
Another study found that when 3 ounces (89 grams) of peanuts were added to the daily diet of healthy adults for 8 weeks, they did not gain as much weight as expected. Peanuts are very filling and can be considered an effective component of a weight loss diet.
Nutrient Benefits of Peanut:
Vitamin E: Vitamin E is a dietary antioxidant that helps to protect cells from oxidative stress, a normal, yet damaging, physiological process.
Magnesium: Magnesium is important for muscle function including the heart, enzyme function and energy production.
Copper: Copper is essential for red blood cell formation and for healthy blood vessels, nerves, immune system and bones.
Phosphorus: Phosphorus is important for the formation of teeth and bones, cell growth and muscle function, as well as helping the body use vitamins to create energy for cells.
Fiber: Fiber adds bulk to your diet and helps you feel full longer, while aiding in digestion. In fact, the Dietary Guidelines for Americans urge Americans to consume more fiber-rich plant foods for better health.