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Is peanut butter unhealthy? Read the evidence here!

  1. Who doesn't have cherished memories of a childhood with peanut butter sandwiches and jelly? Or the constant advertisement "Peanut butter, that makes you big".

  1. In recent years, however, this nut butters have been hit hard. First it was thought that fats were the source of all evil and then there were certain fats that we should avoid and that peanut butter unfortunately has too much of it.

  2. In recent years, however, this nut butter has had a lot of blows. First it was thought that fats were the source of all evil and then there were certain fats that we should avoid and that peanut butter unfortunately has too much of it.

  1. Personally, I love peanut butter and I could eat it three times a day (although of course I don't!). That's why I wanted to pay more attention to this old favorite in this article and answer the question whether peanut butter is healthy or unhealthy.

  2. Personally, I love peanut butter and could eat it three times a day (although of course I don't!). That's why I wanted to pay more attention to this old favorite in this article and answer the question whether peanut butter is healthy or unhealthy.

  1. So, let's get started ....

Is peanut butter really bad for you?

  1. Of course, if you have an allergy to peanuts, these legumes (peanuts do not officially belong to the nut family!) Are certainly not healthy for you.

  1. But if you are stranded on a desert island with nothing but peanut butter, then it is healthy for you. How healthy peanut butter really is is a bit in between.

What is peanut butter anyway?

  1. Peanut butter is actually a paste of ground and roasted peanuts. Sometimes sugar, salt and some oil are also added. This last addition is mainly to make the whole a bit smoother. Although we like to consume peanuts as a cocktail nut, they are not nuts at all. They fall in the same family as beans and lentils. Peanuts are legumes, but with the nutritional value of nuts. That's why we often put them in the same box as walnuts, almonds and other nuts.

Different types of peanut butter

  1. If you only want the best peanut butter, then choose the organic peanut butter from the health food store. This is because nothing has been added and consists purely and only of ground organic peanuts. The organic pasta is characterized by having a layer of oil floating on top. Because nothing has been added, the oils will separate. This is completely natural and you can just stir it again before use.

  1. Pay attention, there are many brands that put 'natural' on their product, while in reality this is not the case. Therefore, take a good look at the ingredients list. This should only contain roasted peanuts. Regular peanut butter contains a lot of trans fat and can be recognized by its ingredients: peanuts, palm oil, sugar and salt. Sometimes it also contains hydrogenated fats. So always choose natural peanut butter and try to avoid other brands as much as possible.

  1. Hydrogenated oils are just another name for the same creature, these are the trans fats that cause cardiovascular disease and do a lot more damage to your health. The ingredients list can sometimes be very Are misleading, so try to pay attention to this. In addition, manufacturers are allowed to state on the packaging that it contains NO trans fats, when in reality it contains half a gram per serving. But trans fats are so bad for you that even a small amount can do damage to your health. In short, stay away from any products that contain even a small amount of hydrogenated fats.

  2. Hydrogenated oils are just another name for the same bug, these are the trans fats that cause cardiovascular disease and do a lot more damage to your health. The ingredients list can sometimes be very Are misleading, so try to pay attention to this. In addition, manufacturers are allowed to state on the packaging that it contains NO trans fats, when in reality it contains half a gram per serving. But trans fats are so bad for you that even a small amount can do damage to your health. In short, stay away from all products that contain even a small amount of hydrogenated fats.

Saturated fats

  1. Apart from the fact that peanut butter naturally contains a lot of calories, it is also true that the pasta still contains a fair amount of saturated fat. In the past, we thought that saturated fat was the cause of all disease and should be avoided at all costs. That is also one of the reasons why people have also avoided peanut butter for a long time. But that does not mean, of course, that these fears were necessarily justified. Soon, low-fat peanut butter variants appeared on the market that were much worse than the original.

  2. Once completely aside from the fact that peanut butter naturally contains a lot of calories, it is also true that the pasta does contain a fair amount of saturated fat. In the past, we thought that saturated fat was the cause of all disease, and should be avoided at all costs. That is also one of the reasons why people have also avoided peanut butter for a long time. Of course, that does not mean that this fear was necessarily justified. Soon, low-fat peanut butter variants appeared on the market that were much worse than the original.

  1. Saturated fat is indeed not healthy, but it is especially in the form of butter, fried eggs and bacon that we should avoid this as much as possible. In addition, a small amount of saturated fat is also essential, as it supports the production of certain hormones and is also necessary in the digestion of certain vitamins and minerals.

  1. And while it does contain a small amount of saturated fat, the popular nut butters are also high in healthy, monounsaturated and polyunsaturated fats. For example, each serving of peanut butter contains four grams of monounsaturated fats and eight grams of polyunsaturated fats. It is precisely these fats that are good for your health. They lower your cholesterol, reduce the risk of cardiovascular disease and can even help lower high blood pressure. These fats are also anti-inflammatory and can help prevent many different diseases, because most diseases are caused by chronic inflammation in your body.

  1. It is better to avoid the low-fat peanut butter, because the natural fats in it are replaced by refined sugars. Also, there are not much fewer calories and these variants only contain more artificial additives. In short, opt for natural peanut butter!

The nutritional value of peanut butter

  1. One serving of peanut butter is two tablespoons and contains about 180 calories, sixteen grams of fat, eight grams of protein and about 7 grams of carbohydrates. The majority of fat consists of polyunsaturated fats that protect against cardiovascular disease. The saturated fat in this nut butter is not a problem for people who eat the peanut butter in moderation and also maintain a healthy and low-fat diet. Peanut butter contains a complete protein with all amino acids. That does not mean that you should mainly use peanut butter to increase your protein consumption, because it still contains a lot of fat. And because it's so high in calories, you shouldn't eat more than one serving per day. If you want to lose weight, limit it to only half a serving, or 1 tablespoon per day.

Peanut butter alternatives

  1. As the popularity of peanut butter has declined somewhat in the past few decades, it was no longer necessary for alternatives to emerge. One such alternative is almond butter. Almond butter is claimed to contain small amounts of more nutrients, such as vitamin E or iron. For example, almond butter offers 2.5 times as much vitamin E as peanut butter, but the latter also contains 50% of what you need in a day in a single portion. In practical terms this is only a small difference.

  1. But there is also said to be a higher amount of vitamin B3 and Selenium in almond butter. Selenium is an effective antioxidant, while vitamin B3 is important for the metabolism of fats in your body.

  1. Ultimately, however, both options provide a tremendous amount of nutrients and it cannot be said that almond butter is that much better than peanut butter. Of course you can alternate them. Other alternatives also include the creamy cashew butter. In fact, any nut butter is good for you, so why not try all of them? However, if you are a real die-hard peanut butter fan, don't worry, because this nut butter - if consumed in moderation - can also be good for your health.

Finally ...

  1. Peanuts contain healthy fats, complete proteins and also a nice portion of vitamins and minerals. As with many other things, you should use peanut butter in its most natural form and of course in moderation. If you eat too much of it, any health benefits will soon be reversed by an increase in body fat.

  1. If possible, use an organic brand as well, because peanuts are heavily sprayed with pesticides. Stir well through the pasta and it will become smooth again. And do you want to be absolutely sure what's in your peanut butter?

  1. Then make it yourself by throwing organic roasted peanuts into your mixer and mixing until a creamy paste forms!

  1. Health.harvard.edu/blog/peanuts-linked-heart-longevity-benefits-pricey-nuts-201503057777

  1. Smart-shopping / healthy-eating-why-peanut-butter-good-you



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