Heavenly delicious, sweet and salty and with an incredibly creamy texture - it's not for nothing that peanut butter is one of the most popular spreads in the world. The delicious cream goes well with everything - from fruit to chocolate to pasta. Would you like to know whether peanut butter is healthy and what benefits it offers for your body? Then read on - you can find the answers to these and many other questions as well as some delicious recipes to try in our article!
Peanut butter consists only of nuts, which are processed into a creamy mass together with a little salt, oil and sugar. It is an excellent source of healthy unsaturated fats and proteins that are good for health. However, it has around 600 calories per 100 grams - so you should only enjoy it in moderation. But how much peanut butter can you eat a day? The recommended serving is 2 tablespoons, which contains about 16 grams of fat, 8 grams of protein and 3 grams of fiber - enough to reap all the health benefits of the delicious spread. But did you know that, botanically speaking, peanuts are not nuts at all? Strictly speaking, they are legumes – just like peas, beans and lentils.
How healthy is it?
- Peanut butter is good for the heart –Peanut butter contains a very high proportion of unsaturated fatty acids, which are very healthy and good for the heart. It has even been scientifically proven that consuming just 30 grams of the nut spread per week can significantly reduce the risk of cardiovascular disease.
- Prevent diabetes –Eating 1 tablespoon of peanut butter daily will reduce your risk of developing diabetes by 20%.
- She is rich inMagnesium and copper –two minerals thatregulate blood sugar levels. Magnesium is also of great importance for muscle recovery and bone structure.
- Peanut butter strengthens the brain and nerves –The high magnesium content (180 milligrams) and the anti-inflammatory properties of the nuts make the spread the perfect snack for mental exertion and stressful situations.
- Peanut butter for muscle cramps –With 180 milligrams per 100 grams, it is very rich in potassium - a mineral that is very helpful for sore muscles and cramps.
- A real energy supplier –As you already know, peanut butter is very rich in proteins and healthy fats. This means that it gives you enough energy for your daily activities. So it would be perfectPower breakfast.
- Rich in vitamin E,which is known for its anti-inflammatory properties and is important for preventing heart and eye diseases. In addition, it protects the skin from harmful UV rays.
- Peanut butter healthy and lactose-free –Since the spread only consists of nuts, it is lactose and gluten free. For this reason, it is the perfect plant-based protein source for all vegans or people who suffer from gluten intolerance or celiac disease.
- The monounsaturated fatty acids in peanut butter ensure supple and radiant skin.
Difference between peanut butter and peanut butter?
In addition to peanut butter, you can also find peanut butter and peanut cream on supermarket shelves, which can be a little confusing for most people. From a purely legal perspective, there is no difference at all between the different spreads. However, when buying peanut butter, you always have to pay attention to the label and the ingredients - some varieties contain preservatives or added sugar. Peanut butter, on the other hand, is made from 100% peanuts and even though it doesn't taste as sweet, it is a lot healthier than most types of peanut butter.
Caloriesand ingredients at a glance
Even though peanut butter is a real calorie bomb with a fairly high fat content, that doesn't mean it's unhealthy. It is quite nutritious and rich in many important vitamins and minerals:
- Vitamin E:45% of the recommended daily dose
- Vitamin B3 (Niacin):67% of the recommended daily dose
- Vitamin B6:30% of the recommended daily dose
- Folic acid:18% of the recommended daily dose
- Magnesium:39% of the recommended daily dose
- Mangan:73% of the recommended daily dose
Please note, however, that these values are based on 100 grams of peanut butter.
How muchamAre you allowed to eat every day?
Unfortunately, even though peanut butter is generally healthy, not all varieties are created equal. Some have a lot of added sugar and contain a lot of hydrogenated oils, which ensure a longer shelf life, but are unhealthy, saturated fats. The ingredients should only be peanuts and a little salt - anything else is considered unhealthy and you should stay away from it. In addition, there are more and more variants on the market that are considered “light” or “low-fat”. You have to be careful here too, because they contain the same amount of calories, but twice as much sugar. And the answer to the question of how much you can eat a day is - it shouldn't be more than 2 tablespoons. As already mentioned, the spread is particularly high in fat and these two spoonfuls contain around 200 calories, what a delicious andthe prepositional phrase Snackis appropriate.
You cansomethingTreat yourself to peanut butter before bed?
It is already clear that peanut butter is healthy. But what about snacking in the evening? 1 teaspoon just before going to bed is even recommended for those who are physically active. The delicious cream supplies your muscles with lots of high-quality proteins and fiber, which ensure that the body works healthily and stays fit. It promotes muscle building and prevents muscle breakdown. In addition, the valuable trace elements support regeneration and muscle cramps remain a thing of the past. A spoonful of peanut butter in the evening prevents cravings in the morning and this means you are much less likely to reach for unhealthy foods or sweets.
FitnessAdvantages
The delicious nut spread is particularly popular with athletes and is the perfect snack for anyone who has a...Aim to build muscle. Especially then it is very important to achieve the calorie surplus in a healthy way. Magnesium and arginine are contained in the cream and are good for performance. The high potassium content also makes peanut butter good for building muscle - it ensures that glycogen stores are replenished after a strenuous workout. The best time to do this would be about 30 minutes after your workout. So if you want to gain some muscle, feel free to incorporate peanut butter into your diet and consume 4 to 5 tablespoons daily.
Healthy with the delicious spreadlose weight- Is that possible?
Enjoying peanut butter while losing weight may sound a bit strange at first, but it's not.
- The high-quality proteins and fiber it contains keep you full for a longer period of time. But if you want to benefit from all the benefits, you should not combine the nut cream with short-chain carbohydrates, such as white bread.
- The body needs a lot more energy to digest the high-quality proteins and this in turn stimulates fat burning.
- Unlike the other spreads, such as jam and honey, peanut butter is low in carbohydrates and is perfect for oneLow carb diet.
Delicious peanut butterhimselfmake – recipe
If you want to be 100% sure that the peanut butter is healthy, it's best to make it yourself. All you need is:
- 500 grams of peanuts
- 1 pinch of salt
- 1-2 tbsp oil (sunflower or peanut oil)
- 1 tablespoon honey or other sweetener of choice
And so it will bemade:
- You can decide for yourself whether you use unroasted or roasted, unsalted nuts.
- If unroasted - spread the peanuts on a baking tray lined with baking paper and roast at 150 degrees until they turn golden brown. Turn occasionally - the darker they are, the more intense the taste will be.
- Place the nuts and the remaining ingredients in a high-powered blender.
- Chop and puree in several stages, occasionally scraping up the mixture from the sides of the blender with a spoon.
- Of course, whether you want the peanut butter with a creamy consistency or with crunchy pieces depends on your own taste.
- Pour into a glass and store in the refrigerator.
Manydelicious recipes
Peanut Butter Cups
Peanut butter is not only extremely healthy and nutrient-rich, it can also be used to prepare many delicious dishes and desserts. First of all, we have a recipe for the world-famous “Peanut Butter Cups” for you.
Ingredients:
- 400 grams of milk chocolate
- 150 grams of peanut butter
- 2 tbsp powdered sugar
- 2 THE BUTTER
- a pinch of salt
Preparation:
- Line a muffin tin with paper liners and set aside.
- Roughly chop the milk chocolate and melt it in a water bath, stirring occasionally.
- Let cool for 5 minutes, pour into a piping bag and half fill the muffin cups with it. Freeze for 15 minutes.
- Mix the peanut butter, powdered sugar, butter and salt well and pour into another piping bag. Pour some of the mixture into the middle of the muffin cups and then cover with the remaining chocolate.
- Place in the freezer for about 20-30 minutes and enjoy!
Veganes Nice Cream
Have you ever heard of Nice Cream? This is aboutvegans, calorie-poor Eis, which when combined with peanut butter is nutritious and tastes very delicious.
Ingredients:
- 3 ripe bananas
- 4 tbsp peanut butter
- 3 tablespoons almond or coconut milk
And this is how it's done:
- Cut the bananas into small pieces and freeze them in a bag overnight.
- Put the bananas and plant milk in a blender and puree until fine.
- Then add the peanut butter and mix briefly again.
Healthy andlow in caloriesPeanut butter bread
Not only is this bread quick and easy to make, but it also contains only 140 calories per slice and 3 grams of carbohydratesvery figure-friendlyand low carb suitable.
Ingredients:
- 250 grams of peanut butter
- 3 eggs, size L
- 1 tsp vinegar
- 1/2 tsp baking powder
- 1 tbsp Xucker powder or other low-carb sweetener of your choice
Preparation:
- Preheat the oven to 180 degrees and butter a small baking pan.
- Put all the ingredients for the bread in a bowl and mix with a hand mixer until smooth.
- Pour the mixture into the baking pan and bake for 25-30 minutes.
- Allow to cool completely and then serve. Bon appetit!
DeliciousCookieswithChocolate chips
Chocolatey and with a slightly nutty note – these cookies are a real treat for all chocolate lovers!
Ingredients:
- 150 grams butter, melted
- 130 grams of peanut butter
- 50 grams of sugar
- 130 grams of brown cane sugar
- 210 grams of wheat flour
- 1 egg, size L
- 1/2 tsp baking powder
- a pinch of salt
- 1 TL Vanilleextrakt
- 100 grams of chocolate chips
Preparation:
- Place butter and peanut butter in a bowl and mix with a hand mixer.
- Add sugar and brown sugar and mix until creamy.
- Stir in egg, baking powder, salt and vanilla extract. Slowly mix in the flour and finally add the chocolate chips.
- Spread the cookies on a baking tray lined with baking paper and let them rest for 30 minutes.
- Preheat the oven to 180 degrees and bake the cookies for 12 minutes. Let cool and enjoy!
Low calorieand figure-friendly recipes
After thedelicious dessert recipesNow come a couple that are healthier but still very tasty. The first suggestion is also the easiest - fruit with peanut butter. Which type of fruit you choose is up to you. Apples, peaches and pears go perfectly with it and peanut butter with banana is one of the favorite snacks of many athletes! Simply cut the fruit into small pieces and drizzle with peanut butter and enjoy without regrets!
Humus
Delicious, rich in protein and quick to prepare – hummus is the perfect dip for a girls’ night out. Whether with bread, bread sticks or rice cakes for a lower calorie option - it goes well with everything!
Ingredients:
- 1 can of chickpeas
- 70 grams of peanut butter
- 4 tbsp water
- 2 tbsp olive oil
- 3 tbsp fresh lemon juice
- 2 cloves of garlic
- 1 TL Sesam Tahini
- a pinch of salt
- other spices of your choice, for example paprika, cumin or freshly chopped parsley.
It's that easy to prepare:
- Put all ingredients in a blender and puree until fine. If necessary – add 1 more tablespoon of water.
ChocolatesHummus with peanut butter
Yes, you read that right – chocolate hummus exists and at only 120 calories per serving, it's pretty healthy too!
Ingredients:
- 1 can of chickpeas
- 70 grams of peanut butter
- 20 grams of honey or maple syrup
- 30 grams of cocoa powder
- 1 TL Vanilleextrakt
- 2 tbsp water
- a pinch of salt
Preparation:
- Add all ingredients to the blender and puree until smooth until desired consistency.
- Place in the fridge for 30 minutes and enjoy!
HeartyEnjoy with kale
Of course, winter is also kale time! And for exactly this reason we have a delicious recipe for the German classic with a twist.
Ingredients:
- 300 grams of fresh kale leaves
- 40 grams of peanut butter
- 250 ml vegetable broth
- 4 EL Kill
- 1 large onion
- 2 cloves of garlic
- Salt and pepper
Preparation:
- Wash the kale thoroughly and cut into small pieces.
- Chop the onion and garlic finely and fry them in the oil in a pan over medium heat.
- Add kale and stir well.
- Pour the vegetable broth and spices into the pan and simmer for about 5 minutes.
- Stir in the peanut butter and mix everything well.
- Remove from heat and serve warm. Rice goes very well with this.
ThaiPeanut-SauceRecipe
Since peanut butter is healthy and versatile, it is particularly popularof Asian cuisinevery popular. There it is used to refine a wide variety of dishes - from salad to chicken to pasta. Below we have a basic recipe for an extremely delicious peanut sauce.
Ingredients:
- 120 grams of peanut butter
- 2 tbsp fresh lime juice
- 2 Tbsp Reisessig
- 2 tbsp soy sauce
- 1 tablespoon maple syrup
- 1 tbsp sesame oil
- 1 TL Sriracha
- 1 tbsp fresh ginger, coarsely chopped
- 2 cloves of garlic, coarsely chopped
- 50ml water
The preparation is quite simple –Simply put all the ingredients in a blender and puree them finely and your peanut butter sauce is ready!
