Cacahuete paste, a popular American product, is a good source of mono and polyunsaturated essential fatty acidquality.
The peanut, in the form of paste made from it, contains almost so many proteins per 100 g as a veal fillet. In addition, the product contains a minimum of saturated fats, which is known to be harmful to health if consumed in excess.
Peanut butter is slightly more liquid than oil, so it is better for cooking. Let us see, then, what the peanut paste consists of, whose benefits and damages begin to interest more and more consumers.
Chemical composition and calories
The benefits and damages of peanut paste for the human body are due to the composition of the product and, above all, to its caloric content. Its composition (per 100 g) includes an average of 20 carbohydrates, 20 g of proteins and 50 g of fats.
This chemical composition makes the product suitable for a low carbohydrate diet. It is also recommended for people with low blood sugar levels.
Almost 50% of peanut butter contains fats in a proportion of saturated and unsaturated fatty acids similar to that of olive oil. These fats reduce heart disease and normalize blood cholesterol. Eating 1 teaspoon of vegetable pasta will give you about 15 g of fat.
This healthy product is quite caloric: 2 tablespoons = about 200 kcal. Therefore, if you monitor your body weight or follow a thinning diet, reduce this ration in half. Also avoid the aromatized and sugary varieties of nuts of nuts: the content of a series of additives converts the valuable product only into a tasty but useless dessert even even harmful.
Calories per 100 grams and nutritional value of peanuts
Nutritional value of peanuts (100 g):
- KJ – 2450
- Kcal – 580
- Proteins – 20 g;- Carbohydrates – 20 g;
- Carbohydrates – 20 g
- fiber – 9 g
- Fat – 49 g;
- Water – 2 g.
Minerals (mg/100 g):
- Iron – 3
- Calcium – 50
- Magnesium – 160
- Phosphorus – 370
- Potassium – 650
- sodium – 6;
- Zinc – 3;
- Selenium 0. 009;
- copper – 1;
- Manganese 2. 5
- Omeg a-3 – 3. 4;
- Omeg a-6 – 15, 000.
Vitamins (mg/100g):
- В1– 0. 6;
- В2– 0. 2;
- В3– fifteen;
- В5– 2;
- В6– 0. 4;
- В9– 0. 150;
- Е – 8.
Properties of peanut paste
In the absence of allergies, the benefits of peanut paste for the health of women, men and children are unquestionable. But its consumption should not exaggerate. Since the product contains healthy vegetable fats, it has a positive effect on the growing body and also delays aging.
What effects the peanut paste has on the organism – Benefits for the human being:
- Help to digestion, regular feces;
- prolonged satiety, constant energy supply;
- normalization of glycemic levels;
- prevention of vascular, cardiac diseases;
- Standardization of cholesterol levels, blood pressure;
- Support muscle growth.
BENEFITS OF THE PASSE PASTA
Peanut paste is very beneficial for the human body. Due to its healthy fat content, high percentage of proteins, fiber, a series of vitamins and minerals, has a complex effect on the body.
Polyunsaturated fatty acids
Cacahuete contains a series of “good” fats, monounsaturated and polyunsaturated. There are 8 grams of monounsaturated fats and 4 grams of polyunsaturated fats in 2 tablespoons. These fats help reduce cholesterol and blood pressure, and decrease the risk of heart disease. They also have an ant i-inflammatory effect, which can help in the final recovery of the disease, reducing the risk of metabolic syndrome.
Polynsaturated fatty acids are classified as omega-6. Its deficiency can cause a series of disorders, including:
- joint pain;
- chest pain;
- PREMENSTRUAL SYNDROME;
- Hormigueo in hands and feet
- hypertension;
- cardiac and blood disorders;
- tendency to the formation of tumors;
- indigestion.
Proteins
Both nuts themselves and their derived products are a natural source of protein. Its presence in the diet is a prerequisite for the correct cellular functioning. Proteins also play an important role in protein synthesis, muscle reparation and growth.
2 tablespoons of peanut butter provide about 7-8 g of proteins.
Vitamins and minerals
What other ingredients are present in peanut butter that makes it so beneficial for the body? Among them are the following substances
- Potassium. If your diet is rich in salt, potassium is a very beneficial ingredient for you. Reduce the negative effects of salt on the cardiovascular system. Potassium also has a positive effect on the nervous system. A teaspoon of pasta brings 250 mg of potassium to the organism.
- Fiber. Although peanut butter is not ideal for its fiber content, 1 tablespoon contains about 1 g of food fiber. This substance suppresses hunger and helps with heart disease.
- Tryptophan. It is an ingredient that favors serotonin formation in the body and, therefore, improves mood.
- NiacinaVitamin b3(Niacina) It helps maintain healthy skin, favors the digestive system and reduces cholesterol.
- Vitamin b6. This vitamin contributes to the nervous system.
- Folic acid. Vitamin b9. It is good for pregnant women. The organism also uses it to produce red blood cells. It is also good for children because it acts with iron to prevent anemia.
Antioxidants
Vitamin E is one of the most important antioxidants of the human body. This vitamin protects the body from free radicals and helps fight cancer and other civilization diseases.
The damages of peanut butter paste
Apart from the beneficial components, peanut paste contains substances that have harmful properties. These are protein structures, lectinas. They are difficult to digest and can be toxic.
In other legumes, lectinas are destroyed during cooking, so they are harmless.
When dried fruits are eaten, the lectinas enter the intestine and the bloodstream. Apart from a small intestinal inflammation, they can cause autoimmune diseases such as celiacism or Crohn’s disease.
High caloric content
The main reason why a product as healthy as peanut paste is on the blacklist of nutritionists is their caloric content. 2 tablespoons of pasta contribute up to 10% of your daily caloric intake. And that is a lot. Eating sandwiches with this tasty addition can consume 50% of your daily caloric intake.
Product allergenicity
Peanuts are the greatest known allergen. And this is a valid factor for its harmful. If you are not sure to be allergic to peanuts, consume them for the first time (very little!) Under the supervision of another person. If an adverse reaction occurs, you can have help.
Poor composition
2 types of peanut butter are distinguished: “Lisa” and “crunchy.”As the name implies, crispy products contain thicker pieces of peanuts, while smooth contain ground nuts to convert them into dust.
Although both products may seem different in terms of their composition, they are actually very similar. Differences lie mainly in additional additives, that is, sugar, vegetable oil, etc.
The appropriate and healthy pasta is only made with peanuts. Salt and added sugar affect its mineral content. Salt increases sodium content at 150 mg/100g.
Peanut paste bought in the store usually contains trans fatty acids. The negative effects of salt and these acids interfere with the positive effects for the health of dry fruit itself.
Therefore, when buying a food product, always check the container to see if it contains trans fatty acids. If possible, avoid added sugar.
Possible contraindications
No categorical contraindications are admitted when consuming peanut butter paste:
- allergies;
- obesity.
Conditions in which a health risk can be (it is advisable to consult the doctor):
- High levels of cholesterol and lipids;
- diabetes.
How much peanut paste can be consumed up to date
1 teaspoon without the tablespoon of peanut butter = approx. 6 g. If you want to lose weight, maintain body weight and benefit your health, it is not recommended to take more than 4 teaspoons of peanut paste per day, which corresponds to 24-25 g (approximately 620 kJ).
With what to combine peanut butter to obtain the maximum benefits
Due to its neutral but typical flavor, peanut paste can be added to a wide variety of dishes, both salty and sweet. It can be spread in toasted with slices of banana or jam. It is suitable as a component of salted and sweet sauces. It is also used a lot in salty and sweet pastry. The most common way to consume it is directly from the jar with a spoon.
Recipe to prepare desserts at home
Let’s now see some healthy recipes to make peanut paste. The homemade is the healthiest because it only contains quality ingredients.
A classic, simple and healthy peanut paste
- 2 tablespoons of peanuts (they can toast, but not to roast them);
- ¼-½ tablespoon of salt.
Chop the peanuts in a low speed blender. When you get creamy consistency (about 2-3 minutes), change at medium speed. Continue beating until the pasta is completely smooth. Add ¼ teaspoon of salt, beat for 20-30 seconds, adding more if necessary.
Transfer the resulting product to an adequate container and put it in the refrigerator (for 8 hours or all night) to obtain the traditional consistency.
Peanut paste with Stevia
- 4 tablespoons of peanuts (can toast);
- A few teaspoons of Stevia
- ¼ teaspoon of salt (or less);
- 1 tablespoon of coconut oil.
Prepare the pasta as in the previous recipe, add the Estevia and the coconut oil together with the salt.
How to consume peanut butter paste
Ideally, start the day with a healthy peanu t-based product: it is a great component of both a sweet and salty breakfast, provides carbohydrates and proteins to your body, increase your metabolism and keeps you satiated for a longer time.
If you are going to do sports, also give yourself a healthy whim. Not only is it suitable for “athletes”, but also for runners: a greater contribution of proteins and minerals is essential for all sports.
For athletes
What are the nutritional benefits of peanut butter for athletes and how to consume this healthy product? It is widely used in sports nutrition, since it helps develop muscle mass and increases the resistance of athletes. It is a source of healthy fats, an alternative to animal fat sources. It is not necessary to eat a kilo of pasta a week. Two to four teaspoons a day are enough.
Pregnant
The consumption of nuts of nuts during pregnancy is controversial. According to some experts, it is the right food during pregnancy, provided that no allergy is suffered. Nuts contribute to the correct development of the fetus and favor the health of the future mother. But if adverse reactions appear after consuming them, you have to stop on the way: exclude the nuts of the diet and consult the doctor.
During breastfeeding
Peanut proteins pass to breast milk. But this does not mean that there is a risk of allergy in the baby. A study published in the Journal of Allergy and Clinical Immunology in 2008 showed that in Israel, where peanuts are a normal part of the diet of infant mothers and children from 8 months of age, there were lower rates of allergyto the peanuts that in their British counterparts.
Start with ½ teaspoon and control your reactions and those of your baby.
How to choose and conserve peanut butter
No more ingredients are needed than peanuts themselves and a pinch of salt to prepare a tasty peanut. Be careful with ingredients such as sugar, palm oil and other additives. They have nothing to do with healthy food.
The expiration of a closed product is determined by that of the raw material. The bought pasta has an expiration of 3-6 months. Once open, keep it in the refrigerator. Consume it up to 4 weeks.
