What does peanut butter offer?
Loved by some and despised by others, peanut butter is one of those foods that represent attractive benefits in the sporting world, especially for those seeking to develop large muscles. It is a very complete food, with a high concentration of nutrients in a small amount of product. It is rich, satiating and offers a great energy contribution.
The benefits of peanuts
Although there are some conflicting opinions about whether it is a legume or a nut, peanuts are a very nutritious food, with a contribution of mineral salts, vitamins, proteins, fiber and a low percentage of water. Much of the confusion over its classification is due to three factors: its botany, its usefulness and its composition.
According to the way in which it is born, the peanut is classified as a legume (just like lentils). However, its composition offers more fats and proteins than other foods in the family, which is why it is classified as a shelled nut. Finally, in terms of its usefulness, it also makes a difference by being used in a different way than peas or lentils.
Nutritional value of peanut butter
One of the best ways to consume this food is in its preparation as cream or butter, however, it is important to consider its high caloric load. Although this contribution largely comes from fats, which are the “good” type (monounsaturated and polyunsaturated), their consumption can have an unfavorable impact in some cases.
On average, two tablespoons of peanut butter can contain:
– Proteins: 8 grams.
– Carbohydrates: 7 grams, of which 2.95 are sugar.
– Fiber: 2 to 3 grams.
– Calories: Up to 200.
– Fats: 16.2 grams, of which 3,293 are saturated; 4,437 are polyunsaturated and 7,588 are monounsaturated.
This content may vary according to the brand and quality of the product. There are various options and to enjoy the great benefits of peanut butter, it is advisable to look for the most natural presentations. Those made from roasted peanuts, without added sugars and trans fats.
Benefits of peanut butter
1. It has a high energy content
The high content of protein and healthy fats (monounsaturated) creates one of the main benefits of peanut butter: being an unmatched source of energy. Whether in a sandwich or part of a shake with a nutritional supplement, it is ideal as a pre-workout food and also as a recovery food at the end of a hypertrophy or even intense cardio routine.
2. It is a caloric and satiating food
By having fiber among its nutrients, peanut butter has great satiating power, so with a small amount of product you will be satisfied and consume the calories appropriate to your needs. This benefit can also be favorable for weight loss, as it calms anxiety about eating at all hours or consuming less healthy foods.
3. A good option for vegan diets
The benefits of peanut butter are very attractive for those who avoid the consumption of foods of animal origin. Since it offers a high content of essential amino acids that promotes protein synthesis to gain more muscle. Without forgetting that it is a source of omega 3, zinc, calcium or iron.
4. Improves cardiovascular health
The monounsaturated fats present in peanut butter reduce the risk of suffering from cardiovascular diseases and help combat LDL, which is known as bad cholesterol.
