Peanut butter is a superfood for youth and beauty. How is it useful? Does it have any contraindications?

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What are the benefits of peanut butter?

Peanut butter is a paste made from finely chopped or ground peanut seeds, to which a small amount of vegetable oil and salt may be added.

Source Wikipedia

Read also:  Recipe for beetroot salad with butter. Calorie, chemical composition and nutritional value.

When eating peanut butter, its lovers produce the joy hormone serotonin. But it is also valued for other useful qualities. Its regular use contributes to:

• Accelerate cell renewal;
• Strengthening immunity;
• Normalization of blood pressure, which reduces the risk of strokes and heart attacks;
• Reducing blood sugar levels;
• Increasing vitality;
• Restoration of intestinal microflora;
• Accelerate food digestion;
• Cleansing the intestines of toxins and waste.

It has a calming effect on a person, he is less irritated. Relieves inflammatory processes, has a positive effect on the functioning of the gastrointestinal tract. Prevents the formation of cancer. Strengthens the heart muscle.

History of origin

The invention of the product is credited to two people. The name of the first was lost through the centuries. A person supposedly involved in dietetics wanted to help vegans and was looking for a replacement for meat, eggs, and milk. The plant analogue of animal products had to contain the required amount of protein and a set of elements.

Peanuts met the requirements better than other candidates. The inventor decided to process the beans so as not to injure the gums during meals. The original recipe suggested boiling groundnuts and then grinding them into a paste. But the processing method did not catch on, as it deprived the finished dish of its characteristic aroma.

The documented inventor of breakfast pasta is Canadian Marcellus Gilmore Edson. A chemist by training, he received a patent for a product with “the consistency of butter, lard, or ointment” in 1884. Roasted peanuts were used to make it. The technology involved grinding beans with sugar until a liquid or semi-liquid mass was obtained. Edson proposed feeding paste to people who are unable to chew solid food.

Since then, peanut butter production technology and recipes have undergone dozens of changes. People and corporations have tried to create a product from roasted and raw beans, with and without added salt, sugar, hydrogenated oil. The shelf life gradually increased: from 3 days to 6-18 months.

The classic peanut butter recipe is a product made from ground, roasted beans. The consistency of the mass is smooth, glossy, dense. For lovers of peanut pieces, they produce products labeled Crunchy, and for those with a sweet tooth, they include additives: chocolate, honey, cinnamon and sugar.

Benefits for women

Peanut butter is a tasty and healthy treat. Its use slows down the process of aging and fading of the skin. This happens due to the vitamin E and folic acid it contains.

The paste is recommended for women who cannot get pregnant for a long time, as it stimulates the production of hormones. Its use improves memory and helps cope with depression.

Urbech is not a specific product, but a method of preparation

Urbech (also known as urba or orba in its homeland) comes from the highlands of Dagestan. Historically, men here were shepherds and often went into the mountains with their flocks for several days or even weeks. It was expensive to take a large supply of food with them, so they prepared a quickly filling nutritious paste from dried flax seeds. To do this, the seeds were crushed in a special mill with stone millstones. The oil released from the seeds was mixed with the cake, and a fairly homogeneous, fatty and tasty paste was obtained.

Over time, other seeds and nuts began to be added to flax, but this paste was also called urbech out of habit.

Many people consider urbech to be an analogue of nut butter, but this is not entirely true. The difference is in the pre-processing of the products: urbech is made from raw or air-dried raw materials, and for paste, the nuts are fried to improve their taste and simplify the process of extracting oil.

Peanut butter for weight loss

Despite the fact that pasta is quite high in calories, eating it in small quantities is not prohibited. Many women who want to lose weight replace food with pasta. But you can eat no more than 4 tsp. at breakfast. This can only be done once a day.

How does pasta help you lose weight?

• Dietary fiber helps the intestines to be completely cleansed, and this immediately affects weight;
• After taking the pasta, a feeling of fullness quickly sets in, so the person eats less;
• The presence of choline in the paste helps to quickly burn fat and reduces appetite.

To lose weight, you should choose only dietary paste that contains natural products. You can prepare the pasta yourself.

To do this we take:

• Roasted peanuts – 200 g;
• Vegetable oil – 30 g;
• Honey 20 g;
• Salt – a small pinch.

Grind all ingredients and mix well. If the mixture turns out to be dry, you can add a little water.

How is the weight loss product used?

It is not for nothing that such a paste has long been loved by people who play sports and those who set themselves the goal of losing excess weight. The composition of the product is characterized by an increased degree of balance, so that the human body is constantly in good shape, and what is important, the person does not feel hungry, which is an extremely relevant aspect for people losing weight. Especially for women who want to lose weight and do not want to experience hunger. When losing weight, you can also eat peanut butter, but you should also consume it in moderation.

If you go on a diet based on peanut butter, you don’t have to worry about side effects, since everything is balanced. At the same time, it is absolutely not necessary to exhaust yourself with active training for several hours every day. To lose extra pounds as quickly as possible, you should take into account some recommendations:

• You need to count calories regularly. There are exact figures here - for representatives of the fair sex, no more than one and a half thousand calories are needed every day, and for representatives of the stronger sex, two thousand calories are needed;
• physical exercise should be done at least five times a week. And it’s not at all necessary to sweat on exercise machines or lift a heavy barbell. It is enough to jump rope, exercise in the morning, do squats and push-ups; a great option is to go for street jogging.

Such a diet has a lot of advantages, one of which is that the human body receives nutrients in full, there is no feeling of hunger and, moreover, there is no need to fear exhaustion. What is also important is that the process of losing weight is not abrupt, which is extremely harmful, but everything happens gradually, in a natural manner. You should not be afraid that after the diet ends, the extra pounds will return again. So you can eat peanut butter without harming your health, unless, of course, there are contraindications, but this is described in detail below.

Compound

Peanut butter is quite high in calories. 100 g of product contains 563 kcal. Therefore, an adult can eat no more than 3 tablespoons per day. And it’s better to enjoy it in the morning.

It includes:

• Fats;
• Proteins;
• Carbohydrates;
• Cellulose;
• Amino acids;
• Microelements;
• Polyunsaturated fatty acids;
• Vitamins E, K, PP.

High-quality paste does not contain trans isomers of unsaturated fatty acids. And, what is especially important for the functionality of blood vessels, the paste contains no cholesterol.

Consumption rate per day

The benefits and harm to the figure depend on the amount of pasta eaten. The daily value is related to the goal of the diet - this can be weight maintenance, weight loss or muscle gain.

To calculate calorie content, you need to know how many grams are in a teaspoon of pasta and its table equivalent:

The daily caloric intake for weight maintenance is 1400-1500 kcal for women and about 1800-2000 kcal for men.

It is recommended to consume nut butter in the first half of the day. At this time, metabolism is most active, so fatty and high-calorie foods will give you strength and will not be deposited in the form of extra pounds.

Usage rates depending on dietary goals:

When losing weight, you need to create a calorie deficit and reduce the amount of fat. 1 teaspoon is an acceptable amount during periods of dietary restrictions. A moderate dose of unsaturated fatty acids will speed up the burning of your own reserves.

An energy snack option for those losing weight is an apple accompanied by a nut treat.

When maintaining weight, the allowed portion is correlated with the calorie content of the rest of the diet. The average dose is 1-1.5 tablespoons (about 300 kcal).

Gaining muscle mass is a reason to enrich your diet with protein foods. Athletes can eat up to 3 spoons per day. Exceeding this amount threatens obesity and allergies.

Contraindications

Like any other product, peanut butter has contraindications:

• Peanuts are a strong allergenic product, so peanut butter is contraindicated if you are allergic to the product;
• It is not recommended for people with metabolic disorders;
• In case of individual intolerance;
• With arthritis, arthrosis, salt deposits in joints;
• With exacerbation of chronic gastrointestinal diseases.

Excessive consumption of peanut butter can lead to obesity.

Dinner

Rice with chicken in tomato sauce

Ingredients for two servings:

• 240 g cooked white rice
• 220 g chicken fillet
• 200 g canned tomatoes in their own juice (for example)
• salt, pepper, herbs to taste

Cut the fillet into bite-sized pieces, that is, approximately 1.5 by 1.5 cm. Place the meat in a fireproof dish, dump half a can of tomatoes on it and, tightly closing the lid or wrapping it in foil, place in a hot (220 degrees) oven for 20-30 minutes. What does 20-30 mean: when the first 20 minutes are up, you will need to take out the container with the chicken and tomatoes, remove the lid, stir, add salt and pepper (at this stage you can add garlic, onion and bay leaf) and return to the oven for another 10 minutes. Then everything is simple: put rice on a plate, chicken and sauce on top and add some greens if you like.

One serving contains: 358 kcal | 37 g protein | 5 g fat | 39 g carbohydrates

What to eat with peanut butter

The easiest way to eat peanut butter is bread. White and rye are suitable. A popular breakfast for many people is a peanut butter sandwich. It's tasty and healthy. To add additional flavor, you can put a slice of cheese or pieces of fresh fruit on the sandwich.

You can eat it with cookies, spreading it on top. You can make a sandwich or other multi-layer options. You can eat fruits and vegetables by cutting them into pieces and spreading the paste on top.

You can add it to porridge, ice cream, cocktails, baked goods and other dishes that combine the taste of peanuts.

A tasty and healthy breakfast charges a person with positive energy for the whole day.

You can purchase delicious ready-made peanut butter from our partners at the link: https://taplink.cc/gmka.food/m/4bf17/ Or you can cook it yourself by reading the recipes offered in the article.

Afternoon snack

Apricot smoothie

Ingredients for two servings:

• 8 apricots
• 300 g natural yoghurt without additives 1.5% fat
• 1 tbsp. l. honey or sugar
• handful of ice

8 apricots can be replaced with peaches. If you take canned ones, then you don’t need to add sugar or honey - just pour a little syrup from the can. It’s easy to make a smoothie: put all the ingredients in a blender and blend. Then pour into glasses and you can drink. If you want, you can add cinnamon, nutmeg, vanilla or cocoa to the smoothie and garnish with mint.

NB! Be sure to remove the pits before placing the apricots in the blender.

One serving contains: 176.4 kcal | 7.3 g protein | 2.3 g fat | 30.4 g carbohydrates

Salmon with orange jam

Ingredients for 2 servings:

• 300 g salmon
• 0.5 orange
• 25 g orange jam
• 25 g mustard (preferably Dijon)
• 25 ml soy sauce
• ½ teaspoon ground coriander
• Sesame seeds to taste

Squeeze the juice out of the orange. If you make salmon with salad, add some zest to the salad. Make the marinade: mix jam, orange juice, mustard, soy sauce and coriander. Leave some of the marinade for the salad, you won’t regret it.

We cut the salmon into portions, place it in a mold, pour in the marinade and let it sit for about thirty minutes. Sprinkle with sesame seeds and place in an oven preheated to 180 degrees for 15 minutes. All!

Read Veronica Belotserkovskaya's step-by-step recipe here.

Per serving contains: 283 g | 25.8 g protein | 14 g fat | 11.3 g carbohydrates

Ingredients for 2 servings:

• 300 g tomatoes
• 320 g cucumbers
• 100 g yellow bell pepper
• 100 g salad

Wash everything and then cut it. There is no need to add salt and pepper - just pour over the fish marinade from the previous recipe.

One serving contains: 76 kcal | 4.4 g protein | 0.4 g fat | 13 g carbohydrates

TOTAL ENTIRE RATION: 1565 kcal | 94.8 g protein | 40.7 g fat | 194.25 g carbohydrates

And this is one example of a daily diet for 1430 kcal from Growfood:

We remind you that instead of cooking according to recipes, you can order a ready-made daily ration from 650 rubles / day from Growfood. There are options for 1000, 1200, 1400, 2000, 2500 kcal/day.

Other companies that deliver daily calorie rations: General Food (Moscow), YAMDIET (Moscow).

Homemade Peanut Butter Recipes

You can also make peanut butter at home. I offer several of her recipes.

Classic pasta

For this you will need:

• 350 g peanuts;
• 1 tbsp. l. vegetable oil;
• 1 tbsp. l. Sahara;
• ¼ tsp. salt.

Fry the peanuts - in a frying pan, in the oven or in the microwave - as you prefer, stirring constantly. The main thing is that it doesn’t burn. Then pour it into the blender bowl. add vegetable oil, salt, sugar and start beating.

At first you will get crumbs, then oil will start to separate. The longer you grind the peanuts, the more uniform the mixture will be. This will turn the crumbs into peanut butter. Place it in a jar and store it in the refrigerator.

Pasta with honey

We will need 0.5 kg of peanuts and 2-3 tbsp. l. honey

Roasting peanuts. To do this, preheat the oven to 180 degrees. Place parchment paper on a baking sheet and sprinkle peanuts on it. Stir constantly so that the peanuts do not burn.

When the peanuts are ready, you need to cool them, then beat them in a blender until they begin to release oil and the mass becomes viscous. After this, add honey, mix again and place the finished paste into jars.

Another recipe with honey:

Required Ingredients:

• 450 g peanuts;
• 1 tbsp. l. honey;
• 1 tbsp. l. vegetable oil;
• 0.5 tsp. salt.

Roast the peeled peanuts in an oven preheated to 180 degrees, stirring constantly. Let it cool down. Add salt, sugar, vegetable oil and start blending in a blender.

Once the pasta is ready, put it in jars and put it in the refrigerator for storage.

Chocolate Peanut Butter

We will need:

• 2 cups peanuts;
• Half a cup of cocoa powder without sugar;
• 1 cup powdered sugar;
• 3 tbsp. l. vegetable oil;
• ¼ tsp. salt.

Fry the prepared peanuts in an oven preheated to 180 degrees, stirring constantly. Once it's toasted, let it cool slightly. After this, place it in a blender bowl and start blending until it becomes a paste. When you get the desired consistency, add cocoa, salt, sugar, butter and beat well again.

Place the finished paste in jars and put it in the refrigerator.

How to choose quality pasta

The right product has an even structure without lumps.

Peeling of oil on the surface is normal and a sign of a natural composition.

Color – cream. Shades vary depending on the recipe. If the nuts are crushed together with the skin, the mass will be darker.

Paste with honey and vegetable oil – light. The cocoa product is similar in color to dark chocolate.

Photo: www.cookinglight.com

Our editors tried many options and we settled on the following American-made option:

We recommend that you try it too. If you bought any other options in the store and liked them, write in the comments which ones.

“Eat and Lose Weight” recommends

Peanut Butter & Co. Peanut Butter Spread, Crunch Time

The jar contains 454 g of excellent crispy pasta. Crispy means with pieces of peanuts, children just love it. Thick, moderately sweet and salty. Rating 4.6 and 3779 reviews on iHerb and product #1 in this category. We tasted it ourselves and it was the best we could find.

View on iHerb

What can you cook with peanut butter?

There are many recipes using peanut butter. I suggest a few of the most popular:

Chicken with sesame seeds

To prepare it you will need:

• 3 chicken breasts;
• 50 ml orange juice;
• 5 tbsp. l. peanut butter;
• 3 tbsp. l. soy sauce;
• A little grated ginger.

Fry chicken breasts until golden brown. Then put them in a saucepan and pour the sauce over them. To prepare it, whisk the peanut butter with orange juice and 100 ml of hot water until smooth. Add honey, soy sauce and ginger. Cook for 20 minutes.

Oatmeal

To prepare it you will need:

• 0.5 cups oatmeal;
• 1 glass of milk;
• Banana;
• 1 tsp. honey;
• 1 tsp. peanut butter;
• 10 g butter;
• Salt to taste.

Pour oatmeal into a saucepan, add milk, salt and set to cook, stirring occasionally so that the milk does not run away and the oatmeal does not burn. Mash half the banana with a fork, and cut half into slices to decorate the porridge.

When the porridge is ready, add butter, honey, banana puree, and peanut butter. Stir, close the lid and let it brew for 5 minutes. Before serving, decorate the porridge with banana slices; you can also pour peanut butter on top.

Banana ice cream

To prepare it, we need 4 ripe bananas and 2 tablespoons of peanut butter.

Cut the peeled bananas into pieces and place them in a thin layer on a plate. After that, put it in the freezer for 2 hours. Then beat them in a blender until smooth. Add peanut butter. You can eat it right away, or you can put it in the freezer for a while.

Chocolate covered bananas

Let's take it:

• 2 bananas;
• 1.5 tbsp. l. peanut butter;
• ¼ cup dark chocolate chips.

Carefully cut the banana into equal slices. We make mini sandwiches out of them. We use peanut butter as the filling. We prick them onto toothpicks or mini skewers and put them in the freezer for 10 minutes.

Melt the chocolate in a water bath, cool and dip the banana “sandwiches” into it one at a time until they are completely covered with chocolate. Then put them in the freezer for 10 minutes.

Oatmeal snack

We will need:

• A glass of oatmeal;
• 0.5 cups coconut flakes;
• 0.5 cups peanut butter;
• 3 tbsp. l. honey;
• 1 tbsp. l. chia seeds.

Mix all ingredients and beat in a blender or food processor until a homogeneous consistency is obtained. Make small balls and place them on a baking sheet lined with parchment paper. Sprinkle coconut flakes on top.

Place them in the freezer for 10 minutes. A healthy and tasty snack is ready.

Bon appetit!

Types of pasta

The classic recipe seems boring and bland to some gourmets. Peanut masses with additives have been created for lovers of bright tastes. They all differ according to 2 criteria:

• Consistency.
• Shades of taste.

The consistency of the paste is creamy and crispy. The first type has a smooth, uniform texture. The crunchy variety contains large pieces of peanuts. The consistency is sometimes indicated on the label: creamy - creamy and crispy - chunky or crunchy.

Photo: www.meijer.com

The taste of pasta can be sweet, salty and even spicy. It all depends on the specific additives. What you can choose from:

• Classic (natural) – original recipe from 1 component.
• With salt and sugar - an adapted version, more delicate in taste and consistency.
• With cocoa - a dietary replacement for sweet Nutella. Found in dark and white chocolate.
• With cranberries or lingonberries - good for their high antioxidant content.
• With honey. It completely replaces sugar.
• With dried fruits. Raisins or dried apricots add sweetness and vitamins.
• “Tropical” pasta – with coconut flakes.
• Protein – refers to sports nutrition and is suitable for targeted muscle building. Here, everything that classic pasta is good for is combined with additional protein.
• With cinnamon - lovers of confectionery flavors will like it.
• With maple syrup - a richly sweet option that comes from North American cuisine.
• With garlic and spices - a savory appetizer.

We invite you to watch a video from the “Live Healthy!” program, where they will talk about the composition, benefits and harms of peanut butter, as well as how to choose, how to store and how to prepare the paste.

Reviews from real people

What do consumers think of peanut butter?

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There are many reviews, and mostly they are all positive.

Breakfast

Oatmeal on water

Ingredients for two servings:

• 160 g large oat flakes (Zozhnik recommends

  
  and we don't get paid for it)

• 320 ml boiling water
• 120 g nectarines (2 medium nectarines)
• 100 g bananas (1 medium banana)

On water, because it’s easier: put the flakes in a deep bowl, pour boiling water on top. Cover with a lid/plate/foil and let stand for at least 1 minute. While the oatmeal is cooking, wash and chop the fruit. Although you don’t have to cut it, but eat it as a bite. Toppings (additives) can be anything: nuts, dried fruits, honey, maple syrup, jam, berries, etc., but our calorie content is calculated specifically for such ingredients.

One serving contains: 333.6 kcal | 10.79 g protein | 5.16 g fat | 58.55 g carbohydrates