Whether spooned directly from the glass, as pancake topping or as an ingredient in Asian dishes: peanut purée works every time. That’s what the Americans think, too, and they enjoy the buttery cream together with jam on toast. But we certainly don’t need to mention that this combination is anything but figure-friendly or even healthy. But if you snack peanut butter in moderation every day (2 tablespoons a day is ideal), you are doing yourself and your body a real favour.
Healthy snacks under 100 kcal
What do I have to watch out for with peanut butter?
However, our consumption recommendations do not apply to every brand, you should always take a look at the list of ingredients when buying. Why? Quite simple: A good peanut butter should consist of 100 percent peanuts – nothing else! Does the product also contain sugar, palm oil, salt or even E-numbers: Hands off!
You can order peanut puree without additives at amazon.de.
Many people also believe that peanut butter is a kind of healthy peanut butter that contains no additives whatsoever and is generally always made from peanuts. Unfortunately, this is not true.
Peanut jam or peanut butter: What is the difference?
In the EU there is – from a purely legal point of view – no difference between peanut butter and peanut butter, as the naming is not regulated by law. However, only dairy products are allowed to bear the name “butter”, which is why many manufacturers use terms such as peanut butter or peanut cream. How high the peanut content in these products must be or which ingredients may be contained is not specified.
A look at the list of ingredients when buying is always worthwhile. © baibaz / Shutterstock.com
In the USA it’s different. The classic “peanut butter” must consist of at least 90 percent peanuts. The remaining 10 percent may consist of added (palm) oil, salt or sugar, which keeps the cream nice and “buttery” and keeps the solid ingredients from separating from the peanut oil.
There’s hidden sugar in here!
Why is it good to eat peanut butter?
Anyone who has only ever spooned Nutella out of the jar should switch to peanut butter as soon as possible, because it has a lot of healthy benefits. Here are 5 reasons per peanut butter:
1. peanut butter provides a lot of vegetable protein
Although peanuts are not “real” nuts at all, they typically contain a lot of protein. Botanically speaking, they belong to the legume family. However, they also contain a lot of high-quality vegetable protein, which can be potentiated even more strongly in puree – around 30 grams per 100 grams of peanut butter.
The top 10 vegetable protein sources
2. lactose and gluten free snack
Peanut butter as a vegetable protein source not only makes vegans happy, but also people suffering from celiac disease or gluten intolerance. The buttery cream is not only free of lactose (milk sugar), but also gluten-free. Gluten (also known as gluten protein) is mainly contained in most cereal products and causes – depending on the diagnosis – severe intestinal problems, inflammation, flatulence & Co.
Dip or paint: Peanut butter and fruit is a real dream team. © Tatiana-Bralnina / Shutterstock.com
Tip: Fruit, such as banana, pear or apple, spread with peanut butter is DER perfect filling snack for in between: The combination of fibre (fruit) and protein (peanut butter) means that ravenous appetite doesn’t stand a chance.
The 8 healthiest nuts
3. peanuts as a healthy source of fat
However you twist and turn it, there is no denying it: peanut butter is a real calorie bomb with a whopping 600 calories per 100 grams and a correspondingly high fat content (around 50 grams per 100 grams). But that does not make it unhealthy. This is because most of the fat is healthy, unsaturated fatty acids, which have a positive effect on heart health.
4. peanut pulp contains vitamins and minerals
In addition to high-quality protein and healthy fats, peanut butter also contains lots of important vitamins and minerals, such as vitamin E. This has an antioxidant effect and protects your body cells from harmful free radicals, which among other things prevents skin aging.
Peanut-breakfast: That way the day can only start well. © LightField Studios / Shutterstock.com
In addition, the cream contains plenty of magnesium (around 50 milligrams per 100 grams) and potassium (around 600 milligrams per 100 grams). The minerals are particularly important for female athletes, as they control the tension and relaxation of the muscles.
5. peanut butter is ideal for cooking
Sure, you can just keep spooning the peanut purée straight out of the jar. But then you’ll miss out on some real treats, because a blob of peanut butter can be used to pimp numerous recipes in no time at all: top your muesli with it, for example, or stir peanut butter under your porridge.
Does Oatmeal make you fat?
You can also refine homemade shakes and smoothies (banana + peanut butter = best combination) with it. Peanut butter also goes very well with Asian or Indian recipes.
Peanut butter or puree is a real calorie bomb, but if you only snack the cream in moderation, you and your health can only benefit from the numerous advantages.