Peanut Butter: Creamy Plant Protein, Healthy Fats & Micronutrient-Dense Spread
Two tablespoons provide ~7–8 g protein, satiating monounsaturated fats, magnesium, vitamin E & niacin—choose natural varieties and watch portions due to energy density & potential added sugars.
0.0(0)
What Is Peanut Butter?
Peanut butter is a **paste of ground roasted peanuts (*Arachis hypogaea*)**; ‘natural’ styles contain only peanuts (and maybe salt) while processed versions may add sugar, hydrogenated or palm oils and stabilizers.
Nutrition (2 Tbsp • 32 g smooth, natural)
| | Amount | %DV |
|---|---|---|
| Calories | 190 kcal | — |
| **Protein** | 7.5 g | 15 % |
| **Carbohydrate** | 6.5 g | 2 % |
| – Fiber | 2 g | 7 % |
| **Total Fat** | 16 g | 21 % |
| – Sat Fat | 3 g | 15 % |
| – Mono Fat | ~8 g | — |
| **Magnesium** | 50 mg | 12 % |
| **Niacin (B3)** | 4.5 mg | 28 % |
| **Vitamin E** | 2.5 mg | 17 % |
| **Manganese** | 0.6 mg | 26 % |
Contains small amounts of iron, copper, zinc & resveratrol-like polyphenols.
Potential Benefits
- **Plant protein + fiber + fat** trio enhances satiety & stabilizes blood glucose.
- **Monounsaturated & polyunsaturated fats** can support heart health when replacing saturated fats.
- **Micronutrients:** magnesium (muscle/nerve), niacin (energy metabolism), vitamin E (antioxidant), manganese (enzymes).
- Versatile base for sauces, spreads, smoothies and energy snacks.
Drawbacks & Precautions
- **Energy dense**: easy to overeat; measure portions (2 Tbsp ≈ 190 kcal).
- Some brands add **sugar, salt & hydrogenated/palm oils**—read labels.
- May contain trace **aflatoxins**; reputable brands test & keep within safety limits.
- **Allergen:** peanuts are a major allergen; avoid cross-contact.
- Natural PB can separate; improper stirring may cause oily top / dry bottom.
Culinary Uses
- Whisk into **satay sauce** (peanut butter + lime + soy/tamari + chili + a little sweetener).
- Blend in smoothies for **creaminess & protein**.
- Swirl into oatmeal or yogurt; pair with sliced fruit for balanced snack.
- Bake into **energy balls, cookies, granola bars**.
- Savory: emulsify spicy noodle dressings or thicken stews.
Functional Tips
- Stir new natural jar thoroughly **once** (bottom to top) then store upside down to reduce separation.
- For lower sodium/sugar needs choose **unsalted, no added sugar**.
- Combine with oats/chia for **slow-release energy snacks**.
- Portion hack: pre-scoop 2 Tbsp servings into small containers for grab-and-go.
Storage
Natural peanut butter: refrigerate after opening (slows oxidation & separation) **6–9 months**. Stabilized varieties can sit in pantry. Keep jar sealed, avoid double-dipping (microbial control).
Sustainability Notes
Peanuts are **nitrogen-fixing legumes**, reducing need for synthetic fertilizer and often have lower water & carbon footprint compared with many tree nuts. Choosing brands with **responsibly sourced oils** (or no added oils) and recyclable jars improves sustainability.
Key Takeaways
✔︎ Protein + healthy fats + micronutrients
✔︎ Satiety-supporting spread for snacks & sauces
✖︎ Calorie dense—measure portions; check labels for added sugar/oils.
- 1. Peanut Butter
Comments
Povezani postovi
Banana‑Oat Protein Smoothie: 5‑Minute Fuel for Muscle Gain
Muscle GainProteinHealthy Fats
Bison Meat: Lean, Nutrient-Dense Red Meat
VeganImmunityHealthy Fats
Bone Broth: Slow-Simmered Collagen-Rich Stock
VeganImmunityHealthy Fats
Coconut Flakes: Crunchy, Tropical Topping
VeganImmunityHealthy Fats
Currants (Black, Red & White): Tart, Juicy Vitamin C Powerhouses
VeganImmunityHealthy Fats
Guajillo Peppers: Fruity, Mild-to-Medium Dried Chilies
VeganImmunityHealthy Fats
Sticky Rice (Glutinous Rice): Perfectly Chewy, Sweet or Savory
VeganImmunityHealthy Fats
Matcha Powder: Antioxidant-Rich Green Tea Boost
VeganImmunityHealthy Fats
Enoki Mushrooms: Delicate, Noodle-Like Mushrooms for Soups & Stir-Fries
VeganImmunityHealthy Fats
Split Peas: Protein- & Fiber-Rich Legume for Soups & Stews
VeganImmunityHealthy Fats
