Is peanut butter healthy? - Useful info and many delicious recipes at a glance!
Heavenly delicious, sweet-salty and with an incredibly creamy texture - not to mention the peanut butter among the most popular bread cuts in the world. The delicious cream fits well in everythingThe delicious cream fits well in everything - from fruits over chocolate to pasta. Want to know if peanut butter is healthy and what benefits it offers to your body? Then read on - the answers to these and many more questions as well as some delicious recipes to try out can be found right in our article!
Is peanut butter healthy?
The peanut butter only consists of nuts, which are processed together with some salt, oil and sugar into a creamy mass. It is a recurring source of healthy, unsaturated fats and protein, which is good for health. However, she has about 100 grams about 600 calories - so you should still enjoy it in mice. But how many peanut butter in the day do you need to eat? The recommended portion is 2 tablespoons, containing about 16 grams of fat, 8 grams of protein and 3 grams of ballast materials - enough to benefit from all the health benefits of delicious upgrades. Did you know that botanically seen peanuts are no nuts? Exactly, they are hollow fruits - just like peas, beans and lentils.
Who is healthy peanut butter?
- Peanut butter is good for the heart - Peanut butter contains a very high proportion and unsaturated fatty acids, which is very healthy and good for the heart. It is even scientifically proven that the weekly delivery of only 30 grams of the nasal discharge can significantly lower the risk of a cardiovascular disease.
- Diabetes prevention - If you eat about 1 tablespoon of peanut butter, you will reduce the risk of diabetes by 20%.
- It is abundant Magnesium and Copper - two minerals that regulate blood sugar levels or two minerals that regulate blood sugar levels. Magnesium is also suitable for muscle recovery and bone building of great significance.
- Peanut butter strengthens the brain and the nerves - The high content of magnesium (180 milligrams) and the anti-inflammatory properties of the nose make the rise to the perfect snack in spiritual exertions and stress situations.
- Peanut butter against muscle cramps - With 180 milligrams per 100 grams, it is very rich in potassium - a mineral that is very helpful in muscle and cramps.
- However, an energy supplier - As you will know, peanut butter is very rich in proteins and healthy fats. This means that they provide enough energy for your daily activities. So it would be the perfect power breakfast.
- Rich in vitamin E, which is known for its anti-inflammatory properties and is important for the prevention of heart and eye disorders. By the way, it protects the skin from harmful UV rays.
- Peanut butter healthy and lactose free - Since the bread break only consists of nuts, it is lactose- and gluten-free. For this reason, it is the perfect plant protein source for any vegan or human suffering from a gluten incompatibility or celiac disease.
- The simple unsaturated fatty acids in peanut butter provide for a rubbed and radiant skin.
Does peanut butter and peanut differ?
On the shelves in the supermarkets, giving it extra peanut butter, as well as buying nutmeg and peanut cream, was a little confusing for most people. From a purely legal point of view there is no difference between the various ascents. However, when buying peanut butter you always have to pay attention to the label and the ingredients - some varieties still contain preservatives or added sugars. Peanut butter is made up of 100% peanuts and, even if it does not taste as sweet, it is healthier for some than most types of peanut butter.
Peanut butter calories and ingredients at a glance
| per 100 grams | 2 EL Servings - 30 grams | |
|---|---|---|
| Ballaststoffe | 5.3 grams | 1.7 grams |
| Brennwert | 626 kcal | 190 kcal |
| Fat | 49 grams | 15 grams |
| Eiweiß | 30 grams | 9 grams |
| Kohlenhydrate: | 9.4 grams | 2.9 grams |
| davon Zucker: | 9 grams | 2.8 grams |
Even if peanut butter is a real calorie bomb with a high fat content, it does not mean that it is unhealthy. It is quite nutritious and rich in many important vitamins and minerals:
- Vitamin E: 45% of the recommended daily dose
- Vitamin B3 (Niacin): 67% of the recommended daily dose
- Vitamin B6: 30% of the recommended daily dose
- Folsäure: 18% of the recommended daily dose
- magnesium: 39% of the recommended daily dose
- manganese: 73% of the recommended daily dose
Did you ever know that these values refer to 100 grams of peanut butter?
Whose peanut butter on the day do you need to eat?
Although healthy peanut butter is healthy, unfortunately, not all varieties are the same. Certain foods have a lot of added sugars and contain many hardened oils, which for a longer shelf life care but belong to the unhealthy, saturated fats. The peanut butter ingredients should only say peanuts and some salt - everything else is considered unhealthy and you should rather put your finger away. Moreover, there are more variants on the market that apply as "light" or "low-fat". Also, caution is required because they contain the same amount of calories and double the sugar. And the answer to that question, which peanut butter in the day should be eaten, says - more than 2 spoon should not be said. As mentioned, the spice is particularly greasy and these two spoons contain about 200 calories, was recommended for a delicious and satisfying snack.
Can you get some peanut butter before sleeping?
That the peanut butter is healthy is already clear. But who does it look like in the evening? 1 teaspoon just before bedtime is for those who are sporting active, even recommended. This delicious cream provides your muscles with many high-quality proteins and ballast materials, which ensures that the body works healthy and remains fit. It promotes muscle building and prevents muscle building. Beyond that, through the valuable trace elements that support regeneration and muscle cramps remain in the past as well. A spoonful of peanut butter in the evening prevents the hunger in the morning and in this way you are rarely treated to unhealthy foods or sweets.
Peanut Butter Fitness Benefits
The delicious nut rise is particularly appealing to athletes and is the perfect snack for anyone striving for muscle building. It is then of great importance that the calorie surplus is reached in a healthy way. Magnesium and arginine are contained in the cream and are for the performance ability. In addition, the high level of potassium makes the peanut butter good for muscle building - it makes sure that the glycogen stores are filled again after a strenuous workout. The best time to do this would be about 30 minutes after training. So if you want to eat some muscle, you should incorporate the peanut butter into your diet and take 4 to 5 tablespoons daily.
Healthy abneh with peanut butter - does it?
Enjoying peanut butter while taking it may sound strange at first glance, but it is no good.
- These contain high-quality proteins and ballast materials for a long time. If you want to benefit from all the benefits, you should not combine the nut cream with short-term carbohydrates, like some white bread.
- For the digestion of high-protein proteins, the body needs more energy and again the fat burning is added.
- In contrast to the other bread cuts, such as marmalade and honey, the peanut butter carbohydrate arm is perfect for a low carb diet.
Make delicious peanut butter - recipe
If you can be 100% sure that the peanut butter is healthy, you should make it your own. Everything you needed to do was:
- 500 grams of peanuts
- 1 Price of salt
- 1-2 EL oil (sunflower or peanut oil)
- 1 EL honey or other sweetening agent after choice
And that's how it was made:
- Whether you use roasted or roasted unsalted nuts, you can decide for yourself.
- Fall down - spread the peanuts on a baking sheet with baking paper and roast at 150 degrees so long until they turn golden brown. In between you have to mix and apply - the darker they are, the more intense the taste becomes.
- Use the remaining ingredients in a high-performance blender.
- In some stages, hack and purify and scrape the mass of the sides of the mixers and scrape them together with a spoon.
- Whether you want the peanut butter with a creamy consistency or with crispy pieces, it naturally depends on your own taste.
- Pour into a glass and store in the refrigerator.
Peanut butter was the essence? - many delicious recipes
The peanut butter is not only extremely healthy and nutrient-rich, so it serves many delicious dishes and desserts. First and foremost, we have a recipe for the world famous "Peanut Butter Cups".
Zutaten:
- 400 grams of whole milk chocolate
- 150 grams of peanut butter
- 2 EL powdered sugar
- 2 EL Butter
- a pinch of salt
Zubereitung:
- Lay out a muffin information with paper form and set it aside.
- Whole milk chocolate coarsely crumble and melt in the water bath with occasional stirring.
- Allow to cool for 5 minutes, fill in a splash bag and fill half the cupcake molds. Freeze for 15 minutes.
- Stir in peanut butter, powdered sugar, butter and salt and fill in another splash bag. It was from the mix in the middle to give each muffin fortune and cover it with the remaining chocolate.
- For about 20-30 minutes in a freezer compartment and enjoy!
Vegan Nice Cream made from peanut butter with banana
Have you ever heard of Nice Cream? This is about vegan, low-calorie ice cream, which, in combination with peanut butter, is healthy and tastes delicious.
Zutaten:
- 3 ripe bananas
- 4 EL Peanut Butter
- 3 EL almond or coconut milk
And that's how it was made:
- Cut the bananas into small pieces and freeze them in a bag overnight.
- Add bananas and plant milk in a blender and stir well.
- Then add the peanut butter and mix again briefly.
Healthy and low-calorie peanut butter bread
This bread is not only quick and easy to prepare, but is also suitable for figure-friendly and low-carb with only 140 calories per slice and 3 grams of carbohydrates.
Zutaten:
- 250 grams of peanut butter
- 3 eggs, size L
- 1 tl vinegar
- 1/2 TL baking powder
- 1 EL powder xucker or other low carb sweetener after choice
Zubereitung:
- Preheat oven to 180 degrees and cover a small baking dish with butter.
- Put all the ingredients for the bread in a bowl and stir with a hand mixer.
- Bend the mass into the back mold and bake for 25-30 minutes.
- Allow to cool completely and then serve. Good appetite!
Delicious peanut butter biscuits with Schokoladenstückchen
Chocolate and with a slightly curious note - these biscuits are a palatable mouse for all Schoko lovers!
Zutaten:
- 150 grams of butter, melted
- 130 grams of peanut butter
- 50 grams of sugar
- 130 grams of brown sugar
- 210 grams of wheat flour
- 1 Egg, Size L
- 1/2 TL baking powder
- a pinch of salt
- 1 TL vanilla extract
- 100 grams of chocolate pieces
Zubereitung:
- Put butter and peanut butter in a bowl and stir with the hand mixer.
- Add sugar and brown sugar and stir creamy.
- Stir in egg, baking powder, salt and vanilla extract. Very slow to moisturize and finally add chocolate pieces.
- Spread the biscuits on a baking sheet with baking paper and leave to rest for 30 minutes.
- Preheat oven to 180 degrees and bake the biscuits for 12 minutes. Let cool and enjoy!
Enjoy peanut butter - low calorie and figure-friendly recipes
After the delicious dessert recipes now come a pair that is healthier and yet delicious. The first suggestion is also the easiest - fruit with peanut butter. For which kind of choice you decide, you are the one to overpower. Perfectly suited to apples, peaches, pears and peanut butter with banana is one of the favorite snacks of many athletes! By simply cutting the fruit and trimming it with peanut butter and enjoying it without the smell!
Healthy peanut butter humus
Delicious, protein rich and quick to prepare - Humus is the perfect dip for a meal. Whether with bread, bread rods or rice waffles for a low calorie variety - it fits easily in everything!
Zutaten:
- 1 dose of Kichererbsen
- 70 grams of peanut butter
- 4 EL water
- 2 EL Olive oil
- 3 EL fresh lemon juice
- 2 garlic cloves
- 1 TL Sesame Tahini
- a pinch of salt
- additional spices for choice, for example paprika, crust or freshly chopped parsley.
It will be so easy to be prepared:
- Place all ingredients in a blender and mix well. If necessary - still 1 EL Water supply.
Chocolate Humus with peanut butter
Yes, you have read it correctly - Chocolate Humus exists and with only 120 calories per serving it is still quite healthy!
Zutaten:
- 1 dose of Kichererbsen
- 70 grams of peanut butter
- 20 grams of honey or maple syrup
- 30 grams of cocoa powder
- 1 TL vanilla extract
- 2 EL water
- a pinch of salt
Zubereitung:
- Bake all ingredients in the blender and stir until the desired consistency is fine.
- Put in the fridge for 30 minutes and enjoy!
Enjoy peanut butter healthy and hearty with green cabbage
Winter time is of course also green time! And for that very reason, we have a delicious recipe for the German classic otherwise.
Zutaten:
- 300 grams of fresh green carbohydrates
- 40 grams of peanut butter
- 250 ml vegetable broth
- 4 EL Beer
- 1 large onion
- 2 garlic cloves
- Salt and pepper
Zubereitung:
- Wash thoroughly and cut into small pieces.
- Chop onion and garlic small and place a pan on medium heat with the oil.
- Add green cabbage and stir well.
- Mousse bread and spices pour into the pan and cook for about 5 minutes.
- Peanut butter and mix well.
- Take the pan and serve warm. Dazu suits Reis very well.
Thai peanut sauce recipe
As the peanut butter is healthy and versatile, it is particularly popular in Asian cuisine. They will be used to refine various dishes - from lettuce over chicken to pasta. The following we have for you a basic recipe for an extremely delicious peanut sauce.
Zutaten:
- 120 grams of peanut butter
- 2 EL fresh lime juice
- 2 EL Travelessig
- 2 EL Soy Sauce
- 1 EL maple syrup
- 1 EL Sesame flour
- 1 TL Sriracha
- 1 EL fresh ginger, chopped
- 2 garlic cloves, roughly chopped
- 50 ml of water
The preparation is quite simple - Simply bake all the ingredients in a blender and stir well and ready is your peanut butter sauce!
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