Peanut butter is not low in calories. In fact it is high in fat, so it may not seem like the ideal food for those seeking to lose weight, but if you haven’t thought of peanut butter as a diet food maybe you should. Things are not always what they appear to be on the surface.
Peanut butter has a lot to offer:
It is satisfying. A little peanut butter goes a long way in quieting hunger pangs.
It contains plant proteins. After all peanuts are actually peas or legumes to be precise.
The fats it contains are healthy fats.
It is loaded with vitamins and minerals.
It is versatile and goes well with virtually anything - and good at any time of day.
It satisfies longer, helping to reduce the need to eat more foods in a shorter time span.
The fat content of peanut butter is similar to olive oil
During a test to decide the effects of peanut butter on the heart, participants were divided into two groups. Of those who included peanut butter in their daily diets the test results showed an impressive 21% decrease in cardiovascular disease risks. Olive oil contains oleic acid and so does the peanut. This is an omega 9 fatty acid and is one of the healthiest fats in the diet showing remarkable results in lowering LDL cholesterol levels, while raising good cholesterol.
Peanuts are loaded with nutrition
A peanut contains the flavonoid resveratrol which helps improve the blood flow to the brain, reducing the risk of stroke, Alzheimer’s and other age related cognitive diseases. It also contains vitamin E, niacin, pantothenic acid, folate, protein, phosphorous, potassium, zinc and manganese.
Making peanut butter is simple
If you’re concerned with the fat content of the leading peanut butters you can make your own. If you use Spanish or Virginian peanuts they contain their own oil so you may not have to add much or any oil. Other peanuts require 2 tablespoons oil per cup. Add sea salt to taste and blend until you reach the desired consistency.
Peanuts also lower the risk of type 2 diabetes
Because peanut butter has glycemic index of 14 (while pretzels has one of 83) it stands to reason that peanuts, while satisfying your hunger will also aid in keeping blood sugar levels where they should be.
Peanuts are versatile
Add a little peanut butter to your favorite fruit and blend to make a fruit smoothie. Put some on celery sticks to make a satisfying crunchy snack. Toss some lettuce and apple slices with peanut butter to make a Waldorf salad. Top some whole grain bread with peanut butter to improve fiber or stir some into hot oatmeal for more flavor and protein. There are virtually dozens of ways to add peanut butter to your diet and each one is healthy and tasty. Just keep in mind that the recommended daily portion of peanut butter is 4 to 6 tablespoons a day.
Thanks to this informative article written by Ms. Judy SheldonWalker
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