Welcome to this comparison of the best peanut butter. We are going to know and make a small analysis of the peanut creams that we can find in the market.
First of all, we must know that it is peanut butter. Its main ingredient is peanuts, which as we all know is integrated into nuts, but what everyone does not know is that it is an important source of protein and monounsaturated fats, which are what doctors tell us They are good.
Peanut butter or cream is obtained by toasting, peeling and making a paste. The problem is that many brands add other ingredients such as sugar, salt, and even palm oil. If we want to feed ourselves with natural peanut butter, we either make it at home, or we look for a product that does not have all these added ingredients.
We must bear in mind that we must consume it in moderation since it is a considerable source of calories, not only concentrated proteins, with a tablespoon daily in our menu is sufficient for a balanced diet. Peanuts also contain potassium, zinc, vitamin E and omega 3, which is why it is considered a very complete food.
Natural peanut creams have an antioxidant effect, this is a plus for our body to feel younger when we consume this type of food. Are you vegan ?. No problem, since the peanut is the food of vegetable origin and also helps to counteract the nutritional deficiencies that a person who has a strictly vegan eating style can have.
The conservation is very simple, once the container is opened, you can leave it at room temperature, the oil and vitamin E contained in the peanuts are the best preservatives that can be added to this product.
Top 10 Peanut Butters
What is the best peanut butter without sugar?
In this section we can find what is the best 100% natural peanut butter, they only contain one ingredient, the peanut. This type of creams can be a bit bland since they have neither salt nor of course added fats or sugar. We can always add a little salt, although it is true that the peanut itself has enough flavor, it is a matter of taste.
Why is peanut butter good for your health?
Butter and peanut in the same sentence, that’s enough to scare many! However, this food does not lack nutritional assets if we know how to maintain a light hand. Discover the health benefits (hidden) of peanut butter.
Source of fiber, magnesium, potassium, and vitamins E and B6: peanut butter has many hidden nutritional virtues. A study published in the Journal of the American Medical Association even revealed that consuming 2 tablespoons of peanut butter a day, at least 5 days a week, reduced the risk of developing type 2 diabetes by almost 30%.
Prefers organic brands without additives
US brands are often based on ground and grilled peanuts (90%), supplemented with sugar, hydrogenated palm oil, and salt. “Palm oil, rich in saturated fatty acids, is not recommended.” “But when it is hydrogenated, it is even worse, because it causes the formation of trans fatty acids, whose atherogenic effect (a risk factor for cardiovascular disease) is even more important.”
Better turn to organic brands that offer more interesting recipes: 100% peanuts, or even a pinch of salt. Those closest to the American version will contain palm oil, but never hydrogenated. This process, which consists of transforming fats to make them more stable, is forbidden in organic products.
Peanut butter contains “good” fat
Peanut butter contains 50% fat (compared to 30% for a marmalade). However, it is not the same fat. “In peanut butter, we have a majority of unsaturated fatty acids, including monounsaturates (as in olive oil), interesting to fight bad cholesterol.”
While in the famous hazelnut cream, rich in palm oil, we have more saturated fatty acids. “Beyond fats, it must be taken into account that dissemination is much richer in sugar (almost 60% against 15%) and much less rich in proteins (6% against 26%)”.
Peanut butter rich in protein and fiber
Peanut butter was invented by doctors in the United States in 1890 to provide nutritious and high-protein foods to people with dental problems. It contains 26% protein on average. “Cheap, now recommended in developing countries for children suffering from malnutrition.” In addition, there is a high content of unsaturated fatty acids, fiber, and resveratrol (an antioxidant also present in red wine!): All the protective elements against cardiovascular diseases.
Peanut butter is less caloric than butter
Do not do like the Americans who associate it with jam between two slices of bread or spread over pancakes … these associations are a little too caloric. Spread it on slices of wholemeal bread, which will complete the intake of fiber and minerals.
With 640 Cal / 100 g, it is finally less caloric than butter (730 Cal) and oil (900 Cal). “It should be used instead of fat, but not in supplements.” In the kitchen, you can replace the butter to make a sauce or crackers, and the oil to make a vinaigrette or a wok.
Where to buy peanut butter?
It is often bought in jams or with the products of the world. Most of the time, it contains ground peanuts, palm oil, and sugar. The palm oil used is hydrogenated and can be very harmful to health. “It can lead to the formation of certain trans fatty acids that increase the risk of developing cardiovascular diseases,” warns the dietitian.
Therefore, in general, use products with non-hydrogenated palm oil to spread on slices of wholemeal bread. Many organic stores offer recipes that consist only of ground peanut. Forget also to combine it with butter, replace a fat, but you should not use another one.
Peanut butter for fitness
Peanut butter is one of the best foods for athletes who practice bodybuilding. Tasty, cheap, nutritious, beneficial for health, these benefits are numerous.
Many people avoid it mistakenly thinking that it is too caloric. So I will explain why this peanut spread is not to banish the cupboards and how to consume this superfood.
The benefits of peanut butter for athletes
Peanut butter is for bodybuilders a natural source of calories and protein at an affordable price that will bring you in addition to folic acid (vitamin B9), vitamin E, magnesium and resveratrol.
Resveratrol is one of the most interesting micronutrients: it is an antioxidant, a natural antimicrobial, produced by the peanut plant (and in even greater quantities than red grapes).
This antioxidant helps fight pathogens (bacteria, viruses, and fungi). Resveratrol is considered to have risks of low cardiovascular disease despite a high-fat diet.
A small amount of zinc is also present, remember that zinc helps the proper functioning of your immune system and participates in the production of testosterone.
Proteins to gain muscle
Two tablespoons of peanut butter (the average amount of good toast or sandwich) provide approximately 7 grams of protein. This makes it a good source of protein, particularly interesting for vegetarian bodybuilders.
A source of good fat
The lipids present in the peanut paste are really “good”. These are mainly monounsaturated and polyunsaturated fatty acids that contribute to the proper functioning of the cardiovascular system and help fight bad cholesterol.
Be careful, not all peanut butter is the same. Some may contain trans fats, usually refined butter. So I prefer organic peanut butter.
How to eat peanut butter?
For a snack between meals, sprinkle 2 tablespoons of peanut butter on multi-grain bread, it will be much healthier than a fast food burger. With the mono and polyunsaturated fats of peanut butter, take care of the health of your heart while with a hamburger rich in saturated fats or even trans, increases the risk of developing heart disease.
To increase the protein value of peanut butter, simply accompany it with a large glass of milk. In fact, peanut butter has some essential amino acids in small amounts.
The amino acids in milk (as well as those in bread) will complement the amino acids that limit peanuts and optimize muscle growth and repair.