Peanut butter can be good for both weight loss and weight gain, depending on how much of it you consume and the other components of your diet. Peanut butter was first prepared as a protein source for people with poor teeth and reduced chewing ability. It quickly became popular, though, and Americans eat, on average, about 6 pounds (2.72 kilograms) a year.
Nutrient Value:
Peanut butter is a good source of several valuable nutrients. A 100-gram portion of peanut butter provides:
- Energy: 588 calories
- Protein: 21.9 grams
- Total fats: 49.5 grams
- Cholesterol: none
- Carbohydrates: 24 grams
- Dietary fiber: 5.7 grams
- Sugars: 6.5 grams
Peanut butter also contains minerals (calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, and selenium) and vitamins (thiamine, riboflavin, niacin, pantothenate, pyridoxal, folate, choline, cobalamin, and vitamin E).
Though the total fat content seems high, the saturated fat content is only 9.52 grams per 100 grams. Most of the fat content consists of monounsaturated and polyunsaturated fats that benefit your health.
Peanut butter is rich in protein and can be a valuable part of your weight loss effort. Protein is essential for your body, needed for growth, building muscles, and making vital molecules such as antibodies, hormones, and enzymes.
Satiety is a crucial part of restricted calorie diets for weight loss. Using peanut butter as an ingredient in your meals and snacks makes them protein-rich. Eating protein keeps you from feeling hungry for longer periods. Consequently, you’re more likely to stick to your diet plan and lose weight while maintaining lean body mass.
peanut butter can be used as a substitute for dairy products like butter. Butter made from cow’s milk has only 0.85 grams of protein per 100 grams but 717 calories. Its total fat content is 81.1 grams per 100 grams, of which 50.5 grams are saturated fatty acids. Using peanut butter instead of dairy butter reduces your calorie intake, helping with weight loss. You also consume lower quantities of saturated fatty acids that are harmful to overall health.
Benefits:
Nuts like peanuts (and peanut butter) benefit your health in many ways. They’re known to reduce blood cholesterol levels, reduce heart disease risk, and allow you to add protein to a vegetarian or vegan diet. Peanut butter is also versatile. It can be added to snacks, sauces, desserts, spreads, and sports supplements.
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