Peanut butter is an ideal macronutrient to include in your diet as it has an antioxidant-rich profile. It is low in carbohydrate, and high in protein. This means that it will help boost your metabolism, making you feel more full throughout the day, and providing you with energy to make it through your workouts.
Moderation is key
Choosing the best peanut butter can be a challenge for the pickiest of palates. For instance, if you are a fan of the old standby, you’ll be hard pressed to find a plethora of the golden arse amongst the hors d’ouvres. Fortunately, you can also look for a slew of peanut butter aficionados in the aisles. Thankfully, your chances of a wholesome meal are nearly as good as your calorie count. Those in the know can make the most of a peanut butter laden day, as long as you stick to the plan. Likewise, if you’re looking to shed pounds with a bang, you’re probably already aware that a peanut butter laden diet isn’t a slam dunk. Nevertheless, it’s not impossible to get there if you’re willing to grit your teeth. So, if you’re looking to improve your overall health and happiness, it’s time to take the first steps towards the best you can be.
Low carbohydrate
The popularity of low carbohydrate diets has led to the development of alternative nut butters made from nuts, seeds, and cashews. In many households, nut butter formulations play a major role.
Although peanut butter is considered one of the highest protein foods, it is still high in fat. However, by modifying the nutrient composition of the nut butter spread, it can be improved. Among the nut compounds included in a nut butter formulation are stearidonic acid, fatty acids, and lipids.
SDA-enriched soybean oil has been used as a substitute for peanut oil in some low carbohydrate peanut butter spreads. A standard nut butter spread formulation includes 60%-75% of a nut compound. Even higher percentages are possible.
Low carbohydrate peanut butter may also include soy protein isolate. These components are often added to increase consistency.
As a result, it is difficult to determine the effects of individual food components. Peanut butter with a high carbohydrate content has high survival rates during storage. This is due to its low water activity. If the water activity is reduced, it prevents the growth of pathogens.
Several published studies have evaluated the heat resistance of stressed bacterial cells after 30 days of storage in peanut butter. Most of these studies use fresh bacterial cultures to evaluate the survival rate.
Other factors that can affect bacterial behavior in peanut butter are the fat content and salt. Using a nut butter that has lower fat and salt results in a reduction in bacterial survival during storage.
The difference in bacterial survival rates was greater during 30-day storage. During heat treatment, both species showed significant bactericidal effect.
Although low carbohydrate peanut butter is not ideal, it can be a great addition to a ketogenic diet. It is important to research the ingredients before purchasing.
High protein
One of the most delicious and healthy foods is peanut butter. Known for its high protein content, peanut butter can be a great snack or a meal replacement. This tasty food is also a great source of fiber and minerals.
The healthiest choices contain natural products and no added ingredients. Check the label for details.
Peanut butter contains protein, but is also a high calorie food. If you are trying to maintain a healthy diet, you should limit your intake to moderate amounts. It is a good idea to avoid highly processed foods, such as refined sugar, sodas, and fast food.
Peanut butter is a great way to add flavor to oatmeal or a salad. You can also add it to a stir-fry for a delicious, nutty taste. Some peanut butters have a high fat content, and it is best to consume it in moderation.
There are many different types of peanut butter to choose from. Some are more protein-rich than others. However, a typical serving will give you a little over eight grams of protein.
For maximum protein, you’ll want to look for high protein peanut butter that is made from natural ingredients. Most higher-protein varieties are made from better quality peanuts.
For example, Originator Peanut Butter is all-natural and low in sugar. It is packed with whey protein isolate, flax, and Omega 3 fatty acids. Whether you are looking for a nutritious snack, or a meal replacement, Originator Peanut Butter is an excellent choice.
Another great option is Santa Cruz Organic Creamy Dark Roasted. This product is made from 100% peanuts and does not contain added sugar or oil.
Choosing a product with added fats can be a good idea, but avoid those that have high fructose corn syrup. Also, try to find one that contains no trans fats.
Antioxidant-rich
The benefits of antioxidant-rich peanut butter are well known. Peanuts are a great source of protein and healthy fats, and they’re also loaded with vitamins and minerals. They may help lower your risk of heart disease and obesity, and they may even prevent cancer.
Antioxidants are important to keep your body free of chronic diseases, like diabetes, heart disease, and skin cancer. The antioxidants in peanuts protect your cells from free radical damage.
In addition to peanuts’ high levels of antioxidants, they also contain other bioactive plant compounds. These include phytosterols, resveratrol, and isoflavones.
Peanuts are also rich in the amino acid arginine, which may have cardiovascular benefits. It may help to prevent vascular diseases, such as heart attacks. Other nutrients in peanuts include copper, thiamine, and biotin. All of these nutrients work together to support your immune system.
Peanuts’ monounsaturated fatty acids help your body absorb vitamin E. Vitamin E helps your body fight off free radicals and is a great antioxidant.
Vitamin E is also very important for preventing eye disorders. It can be found in fatty foods, but it’s particularly important in the case of peanut butter.
Vitamin K is another nutrient in peanuts. This vitamin produces proteins that support bone growth and development. Those who are pregnant should consider eating peanut butter because it is high in folate. Folate has been shown to protect babies from birth defects.
Several studies have shown that people who eat peanut butter are less likely to develop type 2 diabetes. It’s a good choice for those who are on a low-carb diet, as it’s relatively low in carbs.
Another benefit of peanut butter is the amount of fiber. Fiber keeps your digestive system working properly. Without enough dietary fiber, your blood sugar can fluctuate and cause problems.
Good for cyclists
For cyclists, carbohydrates play a big role in fueling performance. The right foods, in the right quantities, can make you a more efficient cyclist and help you stay strong. It’s no secret that the calorie count will take a hit when you’re training hard, but your body needs to consume some calories to sustain your energy levels.
For high-intensity workouts, you’re going to need more than sugary carbs. Adding a sports drink to the mix can go a long way toward helping you perform better. And, as you can imagine, you’re likely to find that you don’t always have the energy to gulp down a full glass of water.
Fortunately, you can avoid that fate by consuming a few small, high-quality meals a few times a day. This strategy allows you to batch cook your meals, and save yourself a trip to the grocery store. You’ll also get the benefit of eating fresh food. Besides, you’re less likely to miss out on the nutrients your body needs to get you through the ride.
As with any endeavor, you’re going to have to do some trial and error to find the best strategy for your goals. When it comes to nutrition, you’re best served by choosing quality, minimally processed whole foods. But, if you’re strapped for time, you may want to opt for a pre-packaged meal.
While the jury is still out on whether or not peanut butter is actually good for you, you may want to give it a try. Some people swear by it as an alternative to gels. Of course, you’re probably not going to want to eat peanut butter by the handful, so a smarter approach is to invest in a good peanut butter wrench.
