Peanut paste is a food product containing more than 500 kcal per 100 grams. At first glance, it seems that weight loss with peanut paste is impossible. However, the practical experience of fitness trainers, bodybuilders and other fans of a healthy lifestyle says the opposite. What are the beneficial substances found in peanut butter? How to enter the peanut paste into the diet? Which paste is worth buying, and which side to go? Answers to questions will help find the site MedAboutMe.
Peanut butter composition
Peanuts are often called peanuts. However, it refers to legumes, which are known as inexpensive meat substitutes. The main component of peanut butter is peeled and finely ground peanut kernels. Salt is added to improve flavor. Sometimes sugar, honey, hydrogenated or liquid vegetable oil, spices, dried fruits and pieces of peanuts are put into the paste. As a rule, ground nuts are fried before chopping. For raw foodists produce product from raw kernels.
The main advantage of peanut paste as a food is the content of vegetable protein, not less than a quarter of the volume. Fats, depending on the type of raw material and method of production, account for slightly less than half. Carbohydrates, if no sugar or honey is added to the paste, make up about one tenth.
Equally important for the body is the saturation of peanuts with potassium. This microelement useful for the cardiovascular system in the paste is as much as 650 mg per 100 g. For comparison, 100 g of bananas contain less potassium, only 350 mg.
Calcium, magnesium, iron, phosphorus, sodium, zinc, copper, manganese and selenium are also present in the microelement composition of the ground nut and paste from it.
Peanut butter is rich in vitamins. The first place belongs to vitamin E. Its concentration is 9 mg per 100 g. In combination with a large amount of unsaturated fatty acids, it acts as a strong natural antioxidant.
In addition to vitamin E, pasta contains vitamins B, vitamins A, K and PP, folic acid.
The story of the appearance of peanut butter
The homeland of peanut butter is the United States of America. Ground nuts have been cultivated here since the 17th century, as a source of nourishing and cheap food for slaves who were not threatened with obesity, and livestock.
Peanuts were not immediately appreciated, although he twice saved thousands of Americans from starvation.
During the war between the North and the South, with frequent interruptions in food supplies, soldiers of both armies dug ground nuts on plantations and roasted them on a fire.
Often this food was the most satisfying for the day.
In 1915, an environmental disaster occurred in the southern states. The weevil beetle destroyed cotton crops, and local farmers were ravaged. Nerd scientist george
Washington Carver persuaded bankers to give farmers preferential loans for growing peanuts.
The new culture not only took root on the local soils, but also restored the land exhausted by cotton. The farms survived a difficult period and began to actively develop. In 1919, they even erected a monument to the weevil, as a symbol of the transition to a new life.
Peanut butter was first produced at the turn of the 19th and 20th centuries. Nutritionist John Kellog first established the high nutritional value of an inexpensive food product. Together with brother
William he received the first patent for production.
In 1904, peanut butter was presented at a major agricultural exhibition, which was the impetus for the mass cultivation of peanuts. The pasta made according to the technologies of that time quickly deteriorated and this limited its distribution.
Since 1922, when a method for producing long-term peanut butter was invented, it began a triumphant march across the United States and then around the world.
Proper nutrition with peanut butter
Proper nutrition with peanut butter meets all the criteria for a balanced diet. The main condition – the use of a useful product should be moderate. The recommended dose – a tablespoon per day.
An introduction to the peanut paste menu helps the body:
strengthen the immune system;
reduce the risk of cholesterol deposits in the vessels;
improve memory and concentration, get rid of feelings of anxiety;
increase the strength and elasticity of connective tissue in the joints;
reduce the likelihood of diabetes;
normalize hormonal balance;
make the process of losing weight more enjoyable.
Since pasta is high in calories, nutritionists recommend eating it in the morning. Sandwiches with whole grain bread, bread or toast complement jam, honey, cut into pieces with fruit. With a low-carb diet, sweet mustard, low-fat cheese, or pieces of vegetables are taken instead of sweet spreads.
The original sandwich is made from white bread with peanut paste and raw onion rings. This dish was loved by the classic American literature Ernest Hemingway.
One of the most useful delicacies for proper nutrition and weight loss is homemade sweets from dried fruits and nuts. Peanut butter binds together the ingredients well and gives the dessert a delicate flavor.
The value of peanut butter in weight loss
Weight loss involves spending more calories than is ingested with food. In this case, the diet should be varied and include enough protein, which is digested for a long time and gives a feeling of fullness. To keep fit and prevent obesity, nutritionists recommend reducing the amount of sugar and starch on the menu.
Peanut paste, when used moderately, ideally meets the requirements of a low-carb diet. It has more protein than carbohydrates. Consequently, it gives a long feeling of satiety and does not cause a jump in blood glucose, provoking a feeling of hunger.
A morning peanut butter sandwich can be supplemented with a protein shake on the gym visit days. The drink will give energy for active training and will help build muscle.
The simplest recipe includes a glass of milk and a teaspoon of pasta mixed in a blender. If desired, they can add a banana, carob, low-fat cottage cheese. This will not prevent weight loss.
Wrong selection of peanut butter and obesity
Many companies produce peanut butter. Not all adhere to the classical technology, some produce a product that can cause obesity.
Sugar is added to improve the taste, and hydrogenated oil is added to impart a creamy structure. The most commonly used cheap palm, one of the most harmful to the body.
In order not to buy a surrogate, you need to carefully read the composition on the package. Ideally, there should be only peanut kernels and salt. Will not harm a little honey, carob, large pieces of groundnuts.
Some producers add raisins, dried apricots, dried cherries or cranberries. As a rule, such a product will not contain sugar, but the vegetable oil, not hydrogenated, will be there. This is done so that the paste is less dense and it can be mixed before use, because the dried fruits during storage settle to the bottom of the can. Usually take soy or peanut.
If the composition indicates a hydrogenated oil, but it does not say which one, then most likely it is palm oil. It is better not to buy similar products.
Specified in the composition of sugar can give a light taste or make the contents of the cans cloying, it all depends on the manufacturer. A low carbohydrate diet should avoid such an acquisition.
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