Peanut Butter – A source of fat or a protein?

Peanut butter is one of the world’s famous spreads and is also claimed as the healthiest one(we will check it out). Its taste and texture are relished by many, and some of them are allergic to it. You can choose the way you like- smooth or crunchy. Made of roasted peanuts and blended into a thick paste, peanut butter is rich in healthy fats and protein. Also, they are super easy to carry, affordable, and convenient to use. But are they the only ingredients present? Are all the peanut butter the same? So, is peanut butter- a source of fat or a protein?

 How is peanut butter made?

It is made from peanuts, often roasted and turned into a thick paste. You will find it in different textures, a smooth one and the other is crunchy with small pieces of peanuts in it. 

The product you get is a good source of nutrients that may have plenty of health benefits. 

However, with the plethora of brands offering peanut butter at reasonable prices, making a choice is getting complicated. And, all of them claim to be healthier than the other. 

The healthier ones will have a shorter ingredients list. Peanut butter is generally healthy, but then added sugar, salt, preservatives, or oils can change its nutritional profile to a greater extent. And can bring it down to the category of unhealthy spreads.

Nutrition Profile:- Pintola Peanut Butter(2 tablespoons)

1. Calories- 200
2. Fats-16 g
3. Protein-8 g
4. Carbs- 6 g 
5. Dietary Fiber- 2 g
6. Sugar- 3 g
7. Sodium- 112 mg 

Benefits of peanut butter:

1. Calories: 2 tablespoons of peanut butter contain 200 calories, which is comparatively a high-calorie load, and you’re likely to go overboard while having it. But, your chances of overeating it depends mostly on the way you consume it and how well you manage your portion size. Awareness is everything; don’t put too much of it if your goal is to reduce the calorie intake. 
2. Protein: As the nutritional value indicates, peanut butter is 16 % of the total calories – 8 g, making it an excellent plant-based protein source. Peanut butter mostly contains all the essential amino acids but can be in one or more of them. According to the FDA, the limiting amino acid in peanuts is methionine. Try the different delicious ways to combine plant proteins at every meal. Combine them with vegetables, whole grain, beans, nuts, or seeds.
3. Carbs: With just 6 g of carbs, peanut butter can be a good option for people on a low-carb diet. It doesn’t significantly impact the blood glucose level, making them the right choice for diabetic people. If you’re on a keto diet, peanut butter is an easy way to enjoy a high protein, high fat, and low carb snack. 
4. Healthy Fats: Fats won’t make you fat. Believe me, and your body needs healthy fats in the required proportion. Peanut butter is a good source of healthy fats. So, you will get another delicious option as a source of healthy fat. Protein butter has 16 g of fats. It has 3 g of saturated fat, increasing the LDL(bad) cholesterol and your risk of developing heart disease. However, if you have control over your portion size, you can enjoy the benefits. Else, too much of it will boost the total calorie intake and saturated fat, resulting in other health problems. 
5. Fiber: Fiber is essential for overall health, and peanut butter can be one of your fiber sources. It contains 3 g of dietary fiber, so combining it with other fiber sources can help you get the required fiber in your diet. It will help you manage a healthy weight by keeping you full for longer and controlling your cravings. So, it can be your high-protein and fiber snack.

How can peanut butter help you stay fit and healthy? 

1. Weight Loss: This calorie-dense spread can help you manage your weight because they promote the feeling of fullness, and the credit goes to its protein, fiber, and fat content. This way, they can help you prevent cravings and manage weight. 
2. Muscle growth: Peanut butter is indeed a healthy way to increase your total calorie intake and build muscles. Also, being a great source of protein, it helps in repairing and building muscles. Though it doesn’t have all the essential amino acids having them with another protein source like whole-grain bread can help you make a complete protein-packed meal.
3. Managing blood sugar level: Peanut butter is a low-carb food with the right blend of protein, fiber, and healthy fats. So, the peanut butter with no added sugar doesn’t impact the blood sugar level significantly. These characteristic makes it a perfect choice of spread for a diabetic person.
4. A healthy heart: Peanuts contain heart-healthy monosaturated fat (MUFA), which is essential for heart-health. Research says that peanut/ peanut butter consumption can improve cardiovascular health. 

Verdict: Peanut Butter – A source of fat or a protein?

Yes, it depends on you. You are only going to decide between fat and protein. Peanut butter is calorie-dense and can quickly increase your overall calorie intake. And, if you’re not conscious about your portion size, then you might end up eating more than required. Also, peanut butter is high in fat, and salt content, which, when had in extreme amounts, can cause health problems. Though they are healthy fats, you still have to have them in moderation. Anything in excess is dangerous, just like the unhealthy obsession for healthy food.

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How can you enjoy the benefits of this super delicious peanut butter spread?

After knowing all the good and bad of peanut butter, this is what you can do to enjoy the benefits and avoid the ill-effects:

1. Make a peanut-butter sandwich using whole wheat bread to make it a complete protein source. 
2. Spread it on a banana slice and have it as a sweet-dish. Have a healthy sweet dish and ditch the added sugar.
3. Dip the apple or pear slices and make it a healthy snacking partner.
4. Add a spoonful of it to your smoothies to make them more filling and delicious. Or, add it to yogurt, and you will get another healthy sweet dish.
5. Lastly, be smart while purchasing it. Check the ingredients list carefully, and don’t go after the front claims. And control the portion size while having it.