Peanut Butter spread is one of the most popular food item around the world. This is a multipurpose food supplement which can be eaten along with Local Bread. Hence today we are trying to make you aware about Peanut Butter nutritional facts which are useful for your health,
Peanut butter is today’s one of the very popular protein-packed bread spread all over the world. Its vegan healthy and It’s made with simple recipe of ground peanuts — roasted and then blended for a thick paste with added herbs for various flavoring and add-on peanut butter nutrition facts.
Peanut butter can be easily available in market in your nearest grocery store or on online marketplace. It is always necessary to check the packed Peanut butter Package contains before buying because except salt there could be other add on ingredients such as Additives, Sugar, vegetable oil, and trans fats etc. these things can reduce its nutritional values.
Also peanut butter can be made at home easily by using food processor You can also make peanut butter.
Peanut Butter Nutrition Information
- Full 2 Table Spoon’s of peanut butter contains below Nutritional values
- Calories: 207
- Protein: 9 grams
- Fat: 18 grams
- Carbohydrates: 6 grams
- Fiber: 3 grams
- Sugar: 1 gram
Peanut butter is also a good source of vitamins and nutrition’s few as below:
- Vitamin E
- Niacin (B3)
- Vitamin B6
Peanut butter nutritional facts are as above. Also it is a good source of copper mineral which helps to strengthen our bones, maintain body immunity and helps in clearing our blood vessels.
More of health with Peanut Butter
Peanut butter is a concentrated source of nutrition that can also helps in decrease the risk of occurrence of heart disease.
Although peanuts are high with high Fats and calories but those are “good fats”. But as a wise saying says The excess can be Bad. Hence Consuming Peanut Butter as per nutritional need helps in lowering the risk of weight gain and aligned health problems based out of high fat consumption.
Also a good amount of exercise is also needed during high protein intake to balance our body nutrition.
Health benefits of Peanut Butter
- Good for Heart Health
Peanut butter contains Omega-6 AND oleic acid, which helps in maintain good cholesterol, blood sugar level, and controlling on blood pressure. Peanut butter contains fatty acid which helps in lowering the bad (LDL) cholesterol and improve producing Good (HDL) cholesterol. Peanuts are natural source of arginine, an improved amino acid which helps in preventing heart and cardio-vascular disease with betterment in working of blood vessel’s.
- Reduced Risk of Diabetes
Peanut Butter contains Oleic acid and Omega-6 which helps in balancing body’s insulin levels, a condition that produce problems of sugar imbalance and leads to diabetes.
- Anti-Cancer Properties
Peanuts are a great source of antioxidants like manganese, resveratrol, vitamin E, and B vitamins. These compounds helps in repairing body cell’s damage. this effect on lowering the risk of chronic cancer, Obesity and cardiovascular diseases.
- Body Weight Controlling
The healthy monounsaturated and polyunsaturated fatty acids in peanut butter helps in lowering the risk of excessive weight gain and obesity when controlled consuming of Peanut Butter in Daily Diet.
- Weight Gain & Vegan Gym Supplement
The person who wants to gain weight can add healthy extra volume of Peanut butter in his routine diet to put on good weight for better physique, Gym goers can eat peanut butter for more protein and energy.
How to prepaid Peanut butter at Home
Yes its very easy and simple recipe for preparing peanut butter at home
1] Take Half cup of unshelled and Non salted Good Quality Peanuts
2] If required you can also Roost it on Pan for 5-10 Minutes till it grows a little black spots
3] If you are roosting it then keep it aside for 5-10 minutes to cool down, And incase non roosted peanuts you can directly put it into Food Processer or Blender
4] Crush the peanuts in Blender, after crushing it to small pieces, add come water in it to make its thick paste, keep adding water till you get the thick spreadable paste of your choice.
5] You can also add a little Salt, Green Chile, Herbs, Sugar while blending the peanuts in food processor according to your choice taste and health requirement.
Where we can use Peanut Butter in our daily Diet?
This Homemade or Market Bought peanut butter is popularly used as a spread on Bread, Biscuits, Toast or for making a healthy sandwich. Also it can be used as a Dipping for any snack food, or can applied while making Frankie or Bread roll. It can also added in fruit salads and ice-creams as per our taste and health need.
Precautions while eating Peanut Butter
- people with having peanut allergies must avoid eating peanut butter for prevention from allergies.
- Peanut Butter contains high fat and calories hence excessive eating can create unwanted weight gain, hence it is advised to consume it in moderate way.
What can we eat instead of Peanut Butter:
Specially there are many nuts available in market with similar nutrient profile like peanuts, such as better source of omega-6 and omega-3 fatty acids.
- Almond Butter
Almonds are also a source of highest nutrients, omega-3s more than Peanut Butter, so this can be a best alternative of Peanut Butter.
- Walnut Butter
Walnuts are also a good source of omega-3 and omega-6 fatty acids and this also contain less fat and calories than peanuts.
We hope you are happy with above article on above peanut butter nutritional facts
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