Calories in peanut butter & nutrition facts – Who says peanut butter makes fat? This tender savory jam is the most delicious to eat with bread. Not only delicious, nutritional content is also complete. Although it contains vegetable fat, this peanut butter is guaranteed not to make fat! Peanut butter or peanut butter is a match for bread.
This jam is made from peeled peanuts which are roasted dry and mashed to oily and soft. Peanut butter is a popular breakfast menu in America, the Netherlands to Asian countries.
It tastes a savory, slightly sweet and soft texture makes this jam is favored by all ages. Usually sold in bottles. There is a kind of smooth and some are mixed with minced beans so it is more crunchy. Many people are dieting to avoid peanut butter. Because the fat content is considered to make fat. This opinion is wrong.
Peanut butter can actually help you lose weight! Yes, with 180-210 calories per serving, such as too much if the peanut butter is referred to as food support diet program. However, if tempted with low-fat peanut butter should consider first. Because the calories contained in peanut butter and fat do not turn out to be the same, sometimes even higher because low-fat peanut butter is usually given extra sugar.
Many people will love peanut butter in every single of menu time. Start from children up to adult must be likely loving this butter. However, some of you may not know the contents of peanut butter related to its nutrition especially the impact to the body health. Well, peanut butter with its delicacy leads you to consume it everytime you want. It looks like no effect you get in that time.
Nevertheless, you will get the impact consuming peanut butter after many days later. So, what is the component existed in peanut butter which may impact your body after eating it several days later? Here we provide you some information from trusted sources. Let’s continue reading!
Peanut Butter Calories
You must be wondering how much peanut butter calories which may effect your body weight. Yeah, here are several componets in butter peanut for every one porsion:
- 1 tablespoon of pure peanut butter contains 8.06 grams of fat, 3.13 grams of carbohydrate, 4.01 grams of protein, and 94 calories.
- 1 tablespoon of peanut butter low fat contains 6.12 grams of fat, 6.42 grams of carbohydrate, 4.66 grams of proteins, and 94 calories.
- 2 tablespoon of soft peanut butter with salt contains 16.12 grams of fat, 6.26 grams of carbohydrate, 8.03 grams of protein, and 188 calories.
So, amount of calories above can make you know now how much calories you consume in every 1 tablespoon of peanut butter. You may count by yourself how much calories you get every day depends on how much tablespoon you use for eating peanut butter.
The Fact of Nutrient Content in Peanut
Peanuts are a rich source of protein, as well as the source of almost all types of minerals. Nuts contain good amounts of manganese, copper and magnesium, iron, phosphorus, potassium, zinc, selenium, tryptophan and there is sodium. Here are the facts of nutrient content in peanut:
- Peanut nutritional bean: nuts are a source of niacin and folate. Peanuts also contain thiamin, vitamin E, pantothenic acid, vitamin B6 and riboflavin.
- Content of peanut calories: The content of peanut calories 100g peanuts contributed 567 calories. Peanuts are also excellent sources of monounsaturated fats, but very low in cholesterol and sodium.
- The benefits of peanut for health: peanuts contribute to brain health, and blood circulation of the brain. In addition, nuts are also a good source of antioxidants. The benefits of peanut for other health are protection against colon cancer, prostate cancer, breast cancer, heart disease, and high cholesterol.
The Fact of Nutrient Content in Peanut Butter
Peanut butter is made from fried peanuts, with or without extra oil. Peanut butter is also rich in protein, which is an important part of diet especially for vegetarians. Consuming peanut butter makes you should know the nutrient containing in it. Here are somefacts regarding to the nutrient peanut butter.
Peanut butter is rich in protein, polyunsaturated fats, monounsaturated fats and also fiber that is good for health. Peanut butter also contains vitamin A, B-complex, C and vitamin E. Minerals contained in peanut butter, including magnesium, calcium, iron, zinc, potassium and much more.
With so much nutritional content from peanut butter, then consuming peanut butter would be good to support your health. Well, the following is the detailed nutrient of peanut butter and its benefit for body health.
Rich in protein
Peanut butter contains lots of protein. This protein will be broken down into amino acids used by all the cells in our body to repair and build our body. Protein is also the most important part in the development of body cells.
Thumbnut peanut butter beans contain non-fat and non-monounsaturated fats. This type of fat is better for consumption because it will not cause health risks. Unsaturated fats contained in peanut butter will later contribute to lower levels of bad cholesterol or LDL and can increase production of good cholesterol or HDL.
Prevent the occurrence of diabetes type 2
Eating peanut butter is also able to prevent the occurrence of diabetes type 2. Peanuts contain protein and unsaturated fats. Unsaturated fats increase the effectiveness and sensitivity of insulin in the body. There have been studies that found that eating peanut butter as well as eating other types of nuts are also able to prevent and reduce the risk of developing diabetes type 2.
Rich in vitamins
Peanut butter is rich in essential vitamins. Vitamin A in peanut butter is able to maintain eye health. Vitamin C is able to boost the immune system and heal various health problems more quickly. Peanut butter also contains vitamin E needed to dissolve the structure of complex fatty acids and prevent the blockage of fat in the arteries.
Peanut butter also contains many antioxidant B vitamins, such as niacin, pyridoxine, riboflavin, pantothenic acid, thiamin and folic acid. Peanut butter also contains resveratrol compounds that are also antioxidants. Resveratrol is an antioxidant polyphenol that is very effective in controlling various types of cancer, heart disease, Alzheimer’s, fungal and viral infections, and degenerative diseases of the nerves.
Peanut butter also contains B-sitosterol, one type of phytosterol that also has the ability to prevent and fight various types of cancer, such as colon cancer, prostate cancer, and breast cancer. Peanut butter and peanut oil are sources of phytosterols.
Rich in magnesium
Magnesium is one of the most important minerals for our body. Magnesium is needed in a variety of biochemical reactions that are essential to life. Magnesium also plays a role in maintaining the immune system, maintain muscle health and maintain bone health. In addition magnesium also helps in regulating blood sugar levels and maintain blood pressure stability.
Rich in potassium
Peanut butter is also rich in potassium mineral content. Potassium acts as an electrolyte that will maintain the stability of fluids in the body. Sodium is able to provide significant pressure on the cardiovascular system resulting in the emergence of hypertension. While potassium will not put any pressure on the cardiovascular system, so the blood circulation in our body will be more smoothly. Later potassium will also keep the health of our heart organ.
Gallstones are a health disorder mostly caused by excessive weight, strict diet and certain types of drugs. There is a study that states that eating peanut butter regularly can prevent and reduce the risk of gallstones. Most gallstones are caused by too high cholesterol levels in the bile fluid which eventually becomes a stone in the bile.
Rich in fiber
Peanuts and peanut butter are equally rich in fiber. Fiber is one element that is very important for the health of our body. Less fiber can cause many health problems, such as constipation, cholesterol, diabetes and various heart diseases.
Benefits Consuming Peanut Butter
Speaking of benefits of peanut butter may be surprising you because many people will think better not to eat peanut butter due to the calories or cholesterol in peanut which makes you fat. Well, it’s obviously not! After reading the explanation below, you probably change your mind this time.
- Lose weight
Don’t you know that peanut butter can help you lose weight with 180 – 210 calories per serving. You can make a diet food with peanut butter which may seem counter-intuitive. However, this menu has enviable combination of fiber 2 grams per serving and also protein 8 grams perserving.
The formula of diet food from this combination fiber and protein can fill you up and feel so full longer. In moderation, it helps you to fight cravings and stay on the track.
- Lower risk of cronich diseases
Peanut butter is packed with nutrition which haas 3mg of the powerful antioxidant vitamin E, 50 mg of magnesium, 208 mg of potassium, and also 0,17 mg of vitamin B6 for immunity boosting. According to the research, eating peanuts can decrease the risk of internal disease such as heart diseaaase, diabetes, and other cronich health conditions.
Based on the study from America, you can lower the risk of your developing diabetes almost in 30% by consuming 1 ounce of nuts which is similar to 2 tablespoons of peanut butter. It will work for you at least 5 days a week to consume the nuts or peanut butter.
- Best for diet
Peanut butter is the good pure fat. It is chock-full of heart-healthy fat which can less belly fat. Do you believe it? Well, according to recent study, people who consumed a diet high in monounsaturated fat from peanuts had the result of less belly fat rather than people who consumed more carbohydrates or saturated fat.
How to Get the Best Peanut Butter
Consuming peanut butter may effect positively your health as explained above. Almost of peanut butter has the same fat and calories. However, you better know that there are indications of a healthier pick peanut butter which supports your diet as well. Here is how to choose health peanut butter:
The first is the sodium content: higher sodium content can mask the peanut flavor. The counts can be 40-250 mg per 2-tablespoon serving. The second thing is about sugar which should have 1-2 g for each natural brand.
If you are going to make sweet dishes by combining a sauce with peanut butter, you are recommended to select an unsweetened brand. The third thing is about how to spread the peanut butter for sauce. It is better to make it ideal for adding peanut flavor without thickness to the sauces.
Peanut Butter for Belly Fat
How to use peanut butter works for diet is what many people are looking for especially when they have belly fat. It is called a Ketogenic diet which is recommended for you. This diet encourages weight loss, lowers cholesterol, and minimizes the risk of heart disease and diabetes to dieters who continue to follow the diet program. The dietary program consists of two different calorie needs, one for men (2,200 calories per day) and one for women (1,500 calories per day).
For launches, you just need to apply a couple of swipes of a knife for a peanut butter layer on your sandwich. However, the peanut butter diet is largely based on portion control. Men can consume three servings of peanut butter in a day, while women can be two servings. For this diet, one serving is two tablespoons of peanut butter.
Although peanut butter has a lot of health benefits, should not be consumed in excess. If you have an allergy to peanuts, you should not force yourself to consume peanut butter. There are some symptoms of peanut allergy, such as diarrhea, vomiting, abdominal pain, convulsions, asthma and also itching of the skin.
If not handled soon will be very dangerous and can cause death. So, you are no longer thinking that peanut butter make you fat, right? Hope this article about calories in peanut butter & nutrition facts can make you start to live healthy.