Is resignation from peanut butter necessary?

Peanut butter is one of the products that people who take care of a slim figure usually give up.This is due to its high caloric value, as well as the opinion that peanut butter is harmful to health.On the other hand, the product tastes very good, so not everyone wants to give it up altogether.It is worth considering whether it is really necessary.

Peanut Butter Smooth

It is impossible to deny that peanut butter is a high-calorie product, just like the nuts from which it is made.It is worth remembering that healthy weight loss is not about obsessive calorie conversion. Every dietitian will confirm that the nuts are very healthy .They are the source of many vitamins and minerals. They exhibit anti-inflammatory properties, support the nervous system, reduce the level of bad cholesterol and reduce the risk of atherosclerosis, stroke and myocardial infarction. Nuts contain a lot of unsaturated fats that support fat burning. According to the American dietitian Jonny Bowden, the reduction diet should contain small amounts of unsaturated fat, because they give a long-lasting feeling of satiety, and thus limit the desire to snack.It is important that these suspicions have been scientifically confirmed. This was done by researchers at the Boston Harvard School of Public Health.During their observations, it turned out that women who were eating peanut butter at least twice a week were thinner than those who gave up completely.Nuts are also a valuable source of easily digestible protein. For this reason, they are especially recommended for people who eliminate or significantly limit the consumption of meat.It is worth, therefore, that the nuts are a permanent element of the menu. Of course, they should be consumed in reasonable quantities. Nuts can be just such a portion of nuts.This does not mean,however, that every butter is worth recommending. The impact of peanut butter on health depends primarily on its composition.Good butter should consist only of nuts and a small addition of vegetable oil.Instead, peanut butter, which contains sugar, as well as that made from roasted or salted nuts, should be avoided.A very good solution is the self-preparation of peanut butter.Contrary to appearances, making it is not too complicated. Both peanuts and peanuts as well as almonds can be used for this purpose.This butter will be an ideal addition to, for example, breads or desserts.It goes well with not only salty but also sweet dishes.


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Peanut butter is healthy, but it does not mean that you can consume them in unlimited quantities.In 100 grams of the product there is as much as 655 kcal, and in one flat teaspoon 32.75 kcal, that’s why people who want to keep a slim figure with peanut butter should use moderation.


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Peanuts (peanut) – properties and nutritional value of peanuts

Peanuts, which are popular peanuts, have unique properties and nutritional values, most of them contain the most protein from all nuts, which is used, among others, in bodybuilding, and peanuts are a proven aphrodisiac, but peanuts can cause allergies. that’s why pregnant women should give up on them, check what are the properties of peanuts.

Peanuts stand out with their properties and nutritional values ​​against other nuts.Brazil peanuts have the most protein of all nuts, and have a record amount of vitamin B3 (niacin.) In addition, they are a valuable source of fat ( mono- and polyunsaturated fatty acids), fiber as well as vitamins and minerals (especially potassium) However, particular attention should be paid to polyphenols (mainly resveratrol, quercetin, kaempferol, rutin and ellagic acid) contained mainly in the pink and tart flavored peel. , tocopherols and flavonoids, because they have the ability to neutralize free radicals.

Peanuts – a wealth of protein

Peanuts botanically belong to the legume family, which explains why they have the most protein of all nuts, 25.8 g / 100 g. This is much more than other legumes, such as beans, chickpeas or lentils. this peanut can be found in the vegetarian diet, but not only, one of the amino acids in the peanuts is arginine, which is responsible for the increase in muscle mass, which is why the peanuts are also used in bodybuilding.

Peanut Butter Crunchy

Peanuts – soothe the nerves, relieve stress

Peanuts have the most niacin (vitamin B3 or vitamin PP) of all nuts – 12 mg / 100 g (although some sources say that even 17 mg / 100 g.) Therefore, 100 g of peanuts cover over 85% daily requirement for vitamin B3 in adults (14mg / day) and over 100% of the daily requirement for this substance in children (6-10 mg / day – children aged 1-3 years, and 8-16 mg / day – children aged 4-8).

Vitamin B3 primarily supports the nervous system – it soothes the nerves, relieves stress, makes it easier to fall asleep, etc. It is even administered to patients with depression and mental illness, so if you feel constant tiredness and weakness, do not cope with stress, suffer from insomnia or because of migraine headaches, reach for the peanut.


Here you can read: Niacin – a few words about vitamin B3


Peanut for atherosclerosis and hypertension

Niacin contained in peanuts also contributes to lowering the concentration of bad LDL cholesterol and supports the production of good HDL cholesterol, and thus prevents atherosclerosis .It is worth to know that vitamin B3 in large doses – above 1 g / is also used in the treatment of atherosclerosis.Antemidia-related properties also have essential fatty acids (EFAs), which are also not lacking in fistaszkach.In this regard, peanuts can prevent heart disease associated with atherosclerosis, such as coronary heart disease, heart attack or stroke It has been scientifically proven that people who eat nuts in various forms 5 times a week are over 20% less likely to develop heart disease.

Besides, peanuts are a treasury of potassium (up to 705 mg / 100 g.) High content of this element allows to maintain normal blood pressure and protects against hypertension – a civilization disease that affects every third adult Pole, and thus 10.5 million people in our country.

Peanut can cause sensitization. Allergy to peanuts

Both peanuts and the butter produced from them are very strong food allergens.They can even lead to anaphylactic shock, which can lead to death.Its risk is very high, because peanuts belong to allergenic foods that most often lead to death!It’s good to know that roasted peanuts more easily than raw produce an allergic reaction.Therefore, they should not reach for them, among otherspregnant women.

In turn, peanut oil, if it is obtained correctly and does not contain proteins, does not cause allergies.

Peanuts and diabetes

In addition to keeping the level of bad cholesterol in check, the peanut also reduces blood sugar levels, and therefore can prevent the development of insulin resistance and type 2 diabetes.

In turn people who are already struggling with this disease, can confidently reach for the peanut, because they have a low glycemic index (IG = 15).


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Are nuts fattening or helping to lose unnecessary kilograms?

Nuts helpful in dropping unnecessary kilograms

Do nuts fatten or help you lose unnecessary kilograms? People on a diet usually stick to nuts from the distance, unnecessarily, because nuts can effectively help in losing unnecessary kilograms.

Nuts are a rich source of unsaturated fatty acids, vegetable protein and fiber, They provide valuable B vitamins, vitamins protecting against free radicals such as vitamins A and E. They are also a source of minerals – the most important of them are magnesium, potassium, iron, calcium and zinc These ingredients affect normal metabolism and reduce the feeling of hunger if they are delivered in the right amount.In addition, the nuts contain valuable biologically active plant substances, such as polyphenols, of which flavonoids have a scientifically advanced action to counteract the development of metabolic diseases and limit the The healthiest diets, like the Mediterranean diet, recommend eating a handful of nuts daily, which is approximately 30 g. However, due to the high calorie content and fears of excessive kilos, many people refuse to takeIt turns out that it is unnecessary.

Do nuts fatten?

Energy diet higher, for example, by 3500 kcal (eg 350 kcal for 10 days) than the energy expenditure of the body will increase the fat content in the body by an average of about 0.45 kg  – you can read in the manual for dietetics. Such knowledge is passed on in schools and colleges, but is calorie equal to calories? It turns out that no, at least not in the case of nuts.

Scientists from various research centers around the world have found out that their work has been published in the Asia Pacific Journal of Clinical Nutrition. 20 different medical trials were compared in the review study. Observed, inter alia, the influence of nuts on weight gain The results of the study turned out to be surprising, in many of them no weight gain was observed or it was statistically insignificant.


Here you can read: The role of fat and its properties in the diet


Are peanuts or Italian fattening?

Scientists from the University of Navarra in Spain came to similar conclusions, adding 3 handfuls of peanut per day to the study’s diet, according to the formula, they should weight around 3.6 kg during the test. As it turned out, this amount of extra calories contributed to the increase in body weight by only less than a kilogram.3

A similar discovery was made by American scientists from the School of Public Health, Loma Linda University.4 For 6 months they studied a group of people who consumed a handful of walnuts daily, according to specialists, they should weigh 5.3 kg. Meanwhile, at the end of the study their weight she showed an average of only 0.4 kilos more than at the beginning of the test, which is much less than expected.

In another test, American scientists from the University of California recommended subjects eat one to two handfuls of walnuts daily for 6 weeks, no differences in body weight were noted, then the subjects switched to a low-fat diet and lost weight. from one to two handfuls of nuts a day, no changes in the weight of the subjects were noted.

Can almonds contribute to weight gain?

Researchers from the already mentioned Loma Linda University in another study, which lasted 6 months, added 320 kcal extra to the daily energy balance, which came from almonds, in which case the weight and mathematical equations of calorimetry also failed, adding 40 to the diet 50 pieces of almonds per day should cause an increase in body weight of over 7 kilograms, it turned out that the subjects did not exceed 0.11 kg of body mass gain, the change was statistically so small that it should not even be taken into consideration. because they are hundreds of extra calories consumed regularly every day.

A study by specialists from the Pennington Biomedical Research Center, Louisiana State University (US) also noted a slight increase in weight after being included in the almond diet, which was five times lower than expected, but this included other changes in the diet, so it does not such a reliable view of the situation.


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