Peanut butter: 6 benefits of this athlete’s darling

Peanut butter has been a very popular product in the United States for a long time, but in the last few years it has won the Brazilian market. She became known for helping to gain muscle mass, especially among athletes and bodybuilders.

From the popularization of peanut butter, new similar products derived from other nuts also appeared. Some of the reasons peanut butter is so popular is for its flavor and health benefits.

6 benefits of peanut butter

From the advantages for the heart to its power to increase the body’s immunity, see examples of how this paste guarantees different qualities for the body.

• Allied with muscles: because it has a large amount of potassium, an essential element for the functioning and formation of muscles, peanut butter helps in the synthesis of proteins, which is why it is a food so sought after by fitness lovers.
• Prevents diseases: peanut butter is rich in minerals and vitamin E, a natural antioxidant that helps fight free radicals, preventing premature aging and degenerative diseases, as well as boosting immunity. Plus, it contains vitamin B6 and other antioxidants that help prevent heart disease and fight infections.
• Bone-friendly: containing high levels of magnesium, a component that helps maintain bone health, the food is suitable for all ages, being especially important for growing children and the elderly, who are more susceptible to diseases such as osteoporosis. .
• Prevents diabetes: Peanut butter is a great source of omega-9, which facilitates blood sugar control, essential to prevent the development of diabetes. In addition, it decreases the absorption of carbohydrates, reducing the glycemic index of foods.
• Appetite control: despite being a caloric food, peanut butter is rich in fiber and proteins, which reduce appetite, facilitating weight loss. The vitamin E present in the product also makes you feel full, and the omega-9, found in abundance, activates adiponectin, a hormone that sends commands to the body to produce energy from fat deposits.
• Lowers cholesterol: The omega-9 in peanut butter also helps regulate cholesterol, making it a source of healthy fats (polyunsaturated fats), which provide energy and help eliminate triglycerides and bad cholesterol (LDL) from the body. .

It is no wonder that peanut butter is so sought after for its benefits to the body. Consuming it without exaggeration and combined with a healthy diet and regular exercise, it becomes a weight loss facilitator and still gives that up in health.

Peanut Butter and Paste: What’s the Difference?

A common doubt is about the differences between peanut products and the benefits of each one, is it just the name that changes or the qualities too? See below.

The paste usually contains refined sugar and salt in its composition, but there is no addition of other types of oils besides the natural one from peanuts, helping to control cholesterol.

While butter is made with no added sugar, which helps to control blood sugar levels, it often uses vegetable oil to increase creaminess, in which respect the paste is better.

Despite this, it is worth remembering that both are rich in antioxidants and are great sources of energy, so they have become the darlings of athletes and people who have a healthy diet. But the recommendation is to always look at the label and choose the product with the fewest ingredients.

How to make your own peanut butter

And to guarantee all these benefits without having to resort to industrialized versions that are expensive and with greater amounts of sugars and preservatives, why not make your own homemade peanut butter?

Ingredients:

• shelled peanuts
• Sugar or sweetener (optional)
• salt (optional)

Preparation mode:

1. First, pour the peanuts in a shape and take them to the oven for about 15 minutes at low temperature, this will make them release their natural oil;
2. Then, remove the form with the lightly browned peanuts from the oven and place them in a blender or food processor;
3. The peanuts must be processed with patience, being necessary to open the blender a few times and mix the part stuck on the sides, ensuring creaminess to the paste;
4. Finally, add a spoonful of sugar or sweetener, a pinch of salt and beat again, and your peanut butter is ready, just store it in a container of your choice.

Easy right? It is worth remembering that the use of sugars and salt in the preparation of the paste is optional, for even healthier versions it is recommended to use only peanuts. Also, do not forget that, as it is a product without preservatives, the shelf life is shorter, of about one month.

Peanut Butter Recipes Worth Trying

Due to its neutral flavor, peanut butter can be used in both sweet and savory dishes, check out these nine irresistible recipes.

1. Peanut Butter Candy: This healthy version of American “Reeses” chocolate combines health and flavor in a candy free of gluten, lactose, sugar and additives. In addition to being tasty, it’s simple, just fill a 70% cocoa chocolate shell made in silicone molds with peanut butter, very easy!

2. Peanut Butter Crepioca: Crepioca gained fame in the fitness world for promoting satiety and flavor. In this recipe, the topping chosen is peanut butter, which guarantees even more health to the dish, in addition to increasing the amount of proteins.

3. Peanut Butter Cookies: Who doesn’t love a warm cookie right out of the oven? Paula Lumi teaches how to make the cookie using what was left of her peanut butter recipe for the dough, avoiding waste and still ensuring this delicious snack.

4. Peanut Butter Strawberry Cookie Pie: Think of a layered pie, now imagine a pie with layers of peanut butter and cookies with strawberry coulis on the side. Dani Noce teaches you this unmissable recipe.

5. Chocolate Brownie with Peanut Butter: Brownies are already super delicious, in this version with peanut butter, so don’t even talk about it. The recipe looks great and only takes 30 minutes to prepare.

6. Banana and peanut butter ice cream: have you ever thought about enjoying a delicious peanut butter ice cream without weight on your conscience? This recipe offers a gluten, sugar and lactose free option. Even better, you only need two ingredients: frozen bananas and peanut butter.

8. Peanut Butter Cheesecake: Perfect for that special occasion and for entertaining friends and family, this chocolate-covered peanut butter cheesecake will win your hearts and your guests’ hearts.

8. Hot chocolate with peanut butter: it’s only when the chill arrives that with it comes the desire to drink hot chocolate. This vegan peanut butter hot chocolate recipe will have you wishing it was winter all year.

9. Peanut butter risotto: where are those savory recipes? Don’t worry, learn how to make a delicious peanut butter risotto to innovate and go beyond traditional risottos.

Consumption alerts

But just because peanut butter is a good food doesn’t mean it should be consumed without restrictions or excesses.

Despite its slimming potential, peanut butter has high levels of fat, meaning that its excess consumption can lead to weight gain and acne intensification, so balance is essential.

Another problem is that peanuts are one of the foods best known for causing allergies, so it’s always worth consulting a doctor or nutritionist before consuming them.

It is important to know that there is no exact definition of the recommended amount of peanut butter consumption, since it varies from organism to organism, however it is indicated that the ideal would be two tablespoons for a daily intake.

Taking proper care, not exceeding consumption and with the help of a healthy and nutrient-rich diet, peanut butter will only bring advantages and benefits to your health. What are you waiting for to make yours?

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.