Do you love peanut butter? Although it is indeed difficult not to become addicted to this oilseed puree, pay attention to the quality of the product purchased and the quantity consumed! Discover the advice of Alexandra Murcier, dietitian-nutritionist.
Rich in vitamins and plant proteins, peanut butter is very popular among athletes, vegetarians and healthy food fans. But if it is perceived as a healthy and nutritious food, can we really eat it every day? Answer.
Peanut butter, what is it?
Peanut butter is a paste made from roasted and crushed peanuts. Some manufacturers add oils (sometimes palm oil), sugar and salt to improve its texture and preservation.
It is commonly spread on bread, crackers or fruit but it is also used in sauces (in a coconut milk curry for example) or in smoothies, pastries and savory dishes (mafé, pad thai, etc.). .
For a snack, peanut butter is also delicious as a dip accompanied by celery sticks or pieces of apple.
Many health benefits
Beyond its rich, salty flavor, peanut butter is a perfect combination of protein, fiber and healthy fats (including omega-9, omega-3 and omega-6) that helps maintain energy levels. stable throughout the afternoon (goodbye cravings!).
Its healthy fatty acids are also beneficial for the heart.
Finally, peanut butter is rich in several essential vitamins and minerals, such as:
- Magnesium : a mineral essential for the proper functioning of muscles and nerves. It also participates in the regulation of blood sugar and protein synthesis;
- Two potassium : it helps maintain healthy blood pressure;
- You Zinc : It plays a role in protecting skin aging and also participates in wound healing;
- All B vitamins (B1, B3, B6 and B9) and vitamin E, a powerful antioxidant.
NO to diets, YES to WW!
Peanut butter: yes every day, but in small quantities
Despite the undeniable health benefits of peanut butter, it remains very high in calories: 588 calories per 100 grams of product. Be careful with the quantity consumed!
“It has a very high energy density, meaning that it provides a lot of calories in a small volume (590 Calories/100g). It should therefore be consumed in small quantities if you pay attention to your weight. It has advantages compared to butter (less rich in saturated fatty acids bad for the cardiovascular system but polyunsaturated fatty acids (omega 3, 6,9) more interesting for our health). It is also a source of vegetable proteins. explains Alexandra Murcier, dietician-nutritionist.
Also pay attention to the composition and quality of the peanut butter purchased.
“You must choose it without added sugar and without Palm oil“, warns the expert. If all these conditions are met, “you can consume it every day in small quantities“. “However, in general, I advise varying the diet as much as possible in order to cover all our vitamin and mineral needs,” concludes the specialist.
Slide: The 10 least calorie fruits
