Peanut paste- amazing food. Gourmets love it for its rich nutty taste, supporters of a healthy diet - for its naturalness and abundance of vitamins. Both those and others are right. When used correctly, peanut treats have a positive effect on the figure. What are the benefits of pasta and how can you eat it?
The classic version of the dish is prepared from a single ingredient. These are carefully crushed kernels of roasted peanuts.
In modern recipes, nuts are supplemented with vegetable oil, sweet and salty seasonings. The traditional version also remains popular.
The consistency of the product is moderately liquid and oily, with small grains of nuts. The taste is slightly knitting and is liked by fans of the traditional fried. In the refrigerator, the mass becomes more solid, and softens at room temperature.
No water is added to the paste. The liquid consistency is the merit of peanut butter, which is released when the kernels are crushed.
Peanut butter is associated with the American way of life. The recipe was indeed born in the USA and has been actively promoted since the end of the 19th century. Pasta was advertised as a hearty meal for family breakfasts. In this role, she won the love of the inhabitants of the United States, and then the rest of humanity. Classics of the genre, familiar from Hollywood films - sandwiches on toasted toast.
It is also often eaten from a spoon (but in this case it “knits” in the mouth, believe me).
Brad Pitt eats peanut butter in Meet Joe Black
Peanuts are an inexpensive product that is not inferior in nutritional value to meat. He enriched the diet of the average American with valuable protein and earned universal respect. On January 24, Americans celebrate Peanut Butter Day, and on September 13, the nut itself is honored.
Calorie content and nutritional composition
Peanut butter is a valuable component of the PP diet. Its dietary benefits are an abundance of protein, moderate amounts of carbohydrates, and 0% cholesterol.
How many calories are in nut butter depends on the specific recipe. Supplements can change the energy value both up and down. Average calorie and BJU values for 100 g of classic pasta from 1 ingredient:
Energy value - 588 kcal
- Proteins - 25 g
- Fats - 50 g
- Carbohydrates - 20 g
Valuable properties of peanut butter for a healthy diet are determined by its mineral composition. It contains the following useful elements:
- Polyunsaturated fatty acids - up to 40% of the composition of the paste.
- natural antioxidants.
- Fiber is an insoluble dietary fiber.
- Easily digestible vegetable protein (protein). 100 g of pasta contains approximately 1/3 of the daily value for an adult.
The daily protein requirement is calculated from the formula: 1 g of protein per 1 kg of body weight.
- Vitamins E, PP, group B.
- Trace elements: magnesium, potassium, iron, zinc and calcium.
Benefit
Nut butter helps maintain a stable weight, good during weight loss and when gaining muscle mass. What are the positive effects of its regular use:
- Large amount of protein- a plus for athletes building muscle. Protein is the main building material for muscles.
- Cellulose improves digestion and promotes the removal of toxins and bad cholesterol.
- Benefits for weight loss the presence of unsaturated fatty acids. They speed up the metabolism. As a result, food calories do not settle on the sides, but are converted into energy. Thanks to unsaturated acids, the body's own fat reserves are more actively consumed by the body and leave the body faster.
Natural fatty acids are good for vascular health, improve brain function and increase the strength of bones and tendons.
- B vitamins and magnesium with zinc increase efficiency and positively affect the state of the nervous system.
- Vegetable oils slow down aging and provide skin elasticity.
- Antioxidants boost the immune system.
- High nutritional value peanut butter is an additional plus for those who are on a diet or maintain its results. A dense protein meal saturates for a long time, eliminating the desire to snack during the day.
Harm
There are also negative points. Moreover, both low-quality goods and a product with a perfectly natural composition can bring harm. The dangers are associated with the specifics of the main ingredient - peanuts.
- High energy value. 100 g of peanut mass (about 615 kcal) is equal in calories to ½ of the daily value for women (1400-1500 kcal). Excessive passion for nut treats will lead to weight gain.
Fats make up over 50% of the composition of peanuts. They are responsible for the high calorie content.
- Allergenicity. Peanut intolerance is common. It can be congenital in nature and develop with the abuse of nut foods. An excess of protein food is dangerous for the organs of the excretory system.
- Harmful artificial additives. Synthetic "improvers" provoke the development of oncological and cardiovascular diseases.
Watch a video that talks about the benefits and harms of peanut butter.
What should not be in the right peanut butter
Preservatives, flavorings and stabilizers are added to some industrial spreads. Thanks to artificial additives, entrepreneurs save on high-quality raw materials. "Chemistry" improves the taste properties of a low-grade product and increases its shelf life. Consumers risk their own health.
A competent buyer carefully reads the list of ingredients before buying. What ingredients should not be present in a good peanut butter:
- Hydrogenated oils are a preservative. For a person, the additive is dangerous by slagging of blood vessels and has a bad effect on brain function.
- Palm oil provides a homogeneous consistency of the substance. Once in the body, low-quality raw materials provoke cancer and cardiovascular diseases.
- corn syrup- sweetener, cheap sugar substitute and preservative. Its negative feature is the excess content of fructose, which is instantly absorbed and turns into excess fat.
Contraindications
- Children under 3 years old. The reason is the possibility of allergic reactions.
- People suffering from gastrointestinal diseases. Natural fibers, which are rich in peanuts, irritate the mucous membrane of the digestive organs. The use of nuts in any form will lead to an exacerbation of inflammatory processes.
Can pregnant women eat pasta? Doctors recommend abandoning it after 4 months of gestation. Peanuts in the diet of a future mother are dangerous for the development of allergies in an infant. .
How to choose a quality pasta
The correct product has an even structure without lumps.
Flaking 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.
Pasta with honey and vegetable oil - light. The product with cocoa is similar in color to dark chocolate.
Our editors tried many options and we settled on the following American-made version:
We recommend that you try it too. If you bought some other options in the store and you liked it, write in the comments which ones.
Peanut Butter & Co. Peanut Butter Spread, Crunch Time
In a jar 454 g of excellent crispy pasta. Crispy means with pieces of peanuts, children simply adore it. Thick, moderately sweet and salty. Rated 4.6 and 3779 reviews on iHerb and #1 product in this category. Tasted by ourselves and this is the best we could find.
Consumption rate per day
The benefits and harms for the figure depend on the amount of pasta eaten. The daily rate correlates with the purpose of the diet - it can be weight maintenance, weight loss or.
To calculate the calorie content, you need to know how many grams are in a teaspoon of pasta and its table analogue:
The daily calorie intake in conditions of weight maintenance is 1400-1500 kcal for women and about 1800-2000 kcal for men.
Norms of use depending on the goals of the diet:
When you lose weight, you need to create a calorie deficit and reduce fat. 1 teaspoon is the allowable amount during the period of food restrictions. A moderate dose of unsaturated fatty acids will speed up the burning of your own reserves.
An energy snack option for 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).
A set of muscle mass is a reason to enrich the diet with protein foods. Athletes can eat up to 3 scoops per day. Exceeding this amount threatens obesity and allergies.
Types of pasta
The classic recipe seems boring and insipid to some gourmets. For lovers of bright tastes, peanut masses with additives have been created. All of them differ in 2 criteria:
- Consistency.
- Shades of taste.
The texture of the pasta 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.
Pasta tastes sweet, salty and even savory. It all depends on the specific additives. What can you choose from:
- Classic (natural)- the original recipe of 1 component.
- With salt and sugar- an adapted version, more delicate in taste and texture.
- With cocoa- Diet replacement for sweet Nutella. Occurs with bitter and white chocolate.
- With cranberries or cranberries- good high content of antioxidants.
- 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 is useful for classic pasta is combined with additional protein.
- Cinnamon– will appeal to lovers of confectionery flavors.
- With maple syrup- a richly sweet version that came from North American cuisine.
- With garlic and spices- a savory snack.
We invite you to watch a video from the “Live Healthy!” program, where they will tell you about the composition, benefits and harms of peanut butter, as well as how to choose how to store and how to cook the paste.
What they eat with: ideas and recipes
Peanut butter has dozens of uses. 3 main areas of application:
- Breakfasts.
- Snacks.
- Sweet desserts.
At breakfast, a nut spread replaces butter or sweet jam. What does it match with?
- Cheesecakes and casseroles.
- Pancakes and fritters.
- Oatmeal.
- Toasted toast or whole grain bread.
The ideal breakfast for an athlete is cottage cheese and peanut butter. Both components are leaders in protein content. Vegetable oil from peanuts will improve the absorption of calcium, which is a fat-soluble element.
Such a snack will support strength at work or at school and help strengthen muscles after fitness. There are several options:
- Fresh fruits and vegetables: apples, peppers, cucumbers.
- Cereal loaves.
- Cracker. "Sandwich" of 2 crackers, layered with peanut butter - the idea of the Oreo company. The American delicacy is easy to recreate at home. Even children will like this option for a healthy afternoon snack.
The most successful combination: unsweetened peanut butter with a banana.
In dietary pastries and desserts, the nut mass displaces boiled condensed milk or heavy cream. It is added to the filling for handmade cakes and sweets. The right sweets in taste and aroma are not inferior to Snickers bars.
What recipes can you learn at home?
Protein pancakes
Crispy pasta with pieces of nuts is suitable for cooking. Fritters can be served for breakfast.
What will be required:
- Flour - 1.5 cups.
- Sugar - 6 tablespoons.
- Baking powder - 2 teaspoons.
- Salt - ¼ teaspoon.
- Milk 1% fat - 1 ¼ cups.
- Crispy peanut butter - ¼ cup
- Vegetable oil - 1 tablespoon.
- Vanillin - ½ teaspoon.
- Chicken eggs - 2 large pcs.
How to cook:
- Break the eggs into a dry deep bowl and beat lightly.
- Sift the flour into another bowl and smooth it out with a knife.
- Add sugar, baking powder and salt to the flour, mix well.
- Add to dry ingredients with milk, beaten eggs, pasta, butter and vanilla. Mix the dough until a homogeneous consistency is obtained.
- Grease a frying pan with oil and heat up.
- Fry the pancakes on each side until bubbles appear on the surface of the dough. 1 pancake - about ¼ cup of the mixture.
- Protein pancakes can be topped with honey, jam, or syrup.
Sweets are rich in potassium and antioxidants. Crushed nuts combined with dark chocolate and banana create the perfect balance of salty and sweet taste with a slight bitterness.
For sweets, you can use mini muffin cupcake molds.
Ingredients:
- Banana - 1 pc.
- Chocolate 70% cocoa - 170 g.
- Nut paste - 3 tablespoons.
How to do:
- Melt the chocolate in a water bath, stirring until completely softened.
- Cut the banana into small pieces. Using a blender, mix the fruit thoroughly with the paste.
- Add some melted chocolate to the bottom of small molds.
- Put the banana-nut filling on top of the chocolate layer and pour over the remaining cocoa product.
- Put the blanks in the refrigerator to harden (about 30 minutes).
- Ready sweets can be lightly sprinkled with coarse sea salt.
Energy bars with granola
Snacks are rich in vegetable protein, fiber and potassium. Bars are prepared from 3 components and do not contain added sugar.
What will be required:
- Dates - 30-32 pcs.
- Classic Creamy Peanut Butter – ½ cup
- Oatmeal - ½ cup.
How to cook:
- To soften dates, hold in warm water for 10-12 minutes and then dry.
- Put the dates in a blender bowl and grind until the mass turns into a sticky ball. If large particles remain, you can cut them with a knife.
- Add paste and flakes to the dates. Continue grinding until the mixture reaches a uniform texture. In the process, it is necessary to stop and scrape off the sticky mass from the walls of the blender.
- Put the mass in a rectangular dish with low sides and level it on top. Put the workpiece in the freezer to solidify.
- Cut the chilled mass into 8-10 bars.
- Sweets keep in the refrigerator for 2 weeks. In the freezer, the mass retains freshness for up to 2 months.
We offer you to watch a video with 3 different granola recipes.
Pasta recipe at home
You can not only buy pasta, but also make it yourself. The only requirement is the presence of a blender in the kitchen.
For cooking, roasted peanuts are taken. You can buy a raw product and brown it at home - in the oven or in a pan. Ready-made fried nuts with salt are also suitable.
The advantages of home cooking are 100% natural composition of dishes and economy. If we compare the cost of raw peanuts and paste from it, it is easy to appreciate the benefits of cooking yourself.
For comparison: in Izbenka stores, a bank of a finished product weighing 150 g will cost 125 rubles. and more expensive. The same amount of raw peanuts costs 55 rubles.
The rules for storing homemade pasta are the same for all recipes. The mass is placed in a jar with a lid and placed in the refrigerator. There it remains fresh for 1.5 months.
Classic 1-Product Recipe
Ingredient:
- raw or roasted peanut kernels.
Cooking:
- If raw nuts are taken, they must be roasted. For this, the kernels are laid out on a baking sheet in an even layer and placed in the oven. Peanuts are browned at t=200°C for 10 minutes. Readiness will be indicated by the slight smell of roasted nuts.
- Transfer the roasted clean nuts to a blender and start grinding. Depending on the power of the equipment, the work will take from 7 to 15 minutes. The process must be interrupted and the nut mass must be scraped off the walls of the bowl.
- Well crushed peanuts will release oil and take on a paste-like consistency.
- Move the finished dish and transfer to a jar for storage.
With butter and honey
An option that is as similar as possible to the creamy nut spread from the supermarket. Honey and butter give the dish a moderately sweet taste and delicate texture.
The amount of honey and vegetable oil can be adjusted depending on personal preference.
What will be required:
- Salted roasted peanuts - 200 g.
- Honey - 1 tbsp. l.
- Vegetable oil - 2-2.5 tbsp. l.
Cooking:
- Place peanut kernels and honey in a blender. Grind everything for 1.5 minutes.
- Add vegetable oil to the blender bowl and continue mixing for 2-3 minutes.
- If the structure is too dense, add a little more oil and mix with a blender for 30-60 seconds.
We offer you to watch a video recipe for peanut butter with honey and salt.
With syrup
An idea for those with a sweet tooth and anyone who wants to get to know American cuisine better.
Would need:
- Raw nuts - 200 g.
- Maple syrup - 1 tbsp. l. (quantity can be adjusted).
Cooking process:
- Brown the nut kernels in the oven for 10 minutes and peel.
- Place the peanuts in a blender and grind to a paste consistency.
- Add syrup to the mass and mix well again with a blender.
With cocoa
Homemade nut spread with cocoa is a healthy analogue of Nutella without harmful vegetable fats in the composition.
Ingredients:
- Raw nuts - 200 g.
- Bitter chocolate - 20 g.
- Sugar or its substitutes - optional.
How to do:
- Put the peanuts on a baking sheet and roast in the oven for 8-10 minutes. Then peel the kernels.
- Melt the chocolate in a water bath.
- Grind the roasted nuts with a blender until smooth (within 5-15 minutes).
- Pour the melted chocolate into the blender bowl and mix well.
Video recipe for peanut butter with chocolate.
Cinnamon
Pasta with confectionery spice smells very delicious and successfully combines the salty shade of nuts and the sweetness of honey.
You will need:
- Roasted salted peanuts - 500 g.
- Cinnamon powder - 5 g.
- Honey - 1 tbsp. l.
- Vegetable oil - 8-9 tbsp. l.
How to cook:
- Put the nut kernels into a blender bowl and chop.
- Add the rest of the products to the peanut mass and mix everything with a blender until a homogeneous structure.
"Tropical" with coconut
The advantage of the finished treat is an appetizing aroma. Coconut-peanut mass is an independent treat and an ingredient for a healthy confectionery cream.
What do you need:
- Raw nuts - 520 g.
- Salt - 1 tsp
- Softened butter - 40 g.
- Coconut flakes - 50-60 g
- Sugar - 3 ½ tbsp. l.
- Vegetable oil - 7 tbsp. l.
Cooking method:
- Arrange the peanut kernels on a baking sheet and send to the oven. Brown the nuts for 6-7 minutes. at t=200°C. Then peel the kernels.
- Place the cooled peanuts in a blender and grind.
- Melt the butter in a water bath.
- Coconut flakes, butter and sand and salt are placed in a blender bowl with peanut crumbs. Continue mixing the mass.
- In the process of working, add vegetable oil to the mixture in portions. Continue grinding until the mass is homogeneous.
- Place the finished product in a storage jar.
In this article, we will prove that the harm and benefits of peanut butter depend directly on the raw materials from which it is made. You will know exactly what should be written on the jar with the product, how much you can eat, and most importantly, how not to gain weight, but even lose weight with peanut butter!
If you want a quick response. Feel free to replace butter with peanut butter and share this article on social networks (button above). If you want details, open the table of contents and jump to the desired section.
Let's start simple: peanut butter and peanut butter are two different things. The first is obtained by grinding (powder and - a kind of butter), the second - by pressing and squeezing (liquid and fatty). Accordingly, different nutritional value.
Do you still trust sites that say they are the same thing? Russian GOST is against this, in particular, №7981-68 . The closest state standard for pasta is GOST for peanuts №31784-2012 , №17111-88 considering the real recipe of the product.
Peanut butter is powdered peanut legumes mixed in the same oil that is released during this grinding. That is, while you grind the kernels, some kind of liquid is released from them. If you do not drain this liquid into a separate container, then you get a paste, otherwise you get oil and powder. That is, real peanut butter is just peanuts.
This is a familiar food for the places where it was invented: in the Anglo-Saxon countries and their colonies. And it was there that illiterate cultivators called him a peanut, which was inherited in the Russian language. Botanically speaking, peanuts are not a nut, but a legume. Anyone who has seen the casing, inside which the kernel ripens, will understand how correct this is and how similar it is to peas.
Seeds ripen in September-October. Accordingly, goods manufactured and packaged closer to this season will lie less in the barn and absorb toxic substances less.
Chemical composition of peanut butter
What is present in it can be divided into two things:
- organic compounds.
- Additives, chemicals and impurities.
On the label of a good product in the description of the composition, there should be nothing more than peanut beans.
The harmfulness of the product will be discussed below, but now it is necessary to mention the main components. Peanut butter, like the original ingredient, consists of fatty oil (53%), proteins, complex and fast. The natural product is valued for the variety of fats and their derivatives:
- arachidic acid;
- lignoceric acid;
- stearic acid;
- palmitic;
- oleic;
- linoleic;
- lauric and other polyunsaturated fatty acids (PUFAs);
Although, to clear my conscience, it should be said that the Americans promoted the consumption of peanut butter solely to increase the consumption of vegetable protein.
Vitaminization and mineralization of the product also refers to the chemical composition. We will assume that all manufacturers wish people well and work not because of money, which is why we consider some ideal type of product.
Peanut butter in 100 grams of the product contains vitamins:
Mineralization of peanut butter:
The usefulness of each element will be discussed in the Benefits and Harms of Peanut Butter section below.
Additives, chemicals and impurities in peanut butter
If sugar and thickeners are added to the product, then this is a stimulation of sales to children (such as Nutella, Nutti, Burenka). If vegetable fats are added, then they are trying to increase the sale period and hide the stratification, and at the same time pump you with trans fats.
Unfortunately, unlike peanut butter, there is no government regulation of peanut butter, hence the lack of regulations on pesticide impurities. Therefore, we suggest that you proceed from the fact that 50-55% oil is present in the paste and, at least for this volume, the paste must meet the requirements from the table below.
| Product name | Name of the pesticide | Maximum allowable level, mg/l |
| Vegetable oils for direct consumption | HCCH (hexachlorane) is the sum of the isomers, a teratogen (you'd better not know the word), and a carcinogen. | 0.05 |
| GPC (epoxide of heptachlor) - is deposited in fat, with large volumes: headache, nausea, itching and redness of the skin, decrease and blood pressure. | 0.02 | |
| DDT (dichlorodiphenyl trichloromethylmethane) - the sum of isomers and metabolites, insecticide against legume insect pests. | 0.10 | |
| Vegetable oils for further processing into food products | HCCH (hexachloran) - sum of isomers | 1.0 |
What does the dose mean, for example, GPC 0.02 mg/l? If vegetable oil, consisting of 20% technical heptachlor, gets on human skin, then severe irritation will appear, a blood scab may occur, which will disappear on the 25th day. We believe:
- 20% of 1 liter is equal to 200 ml.
- Permissible GOST rate - 0.02 mg per liter.
- 1 ml contains 1000 mg of water (let it be the same with oil, although it is denser).
- Accordingly, 0.02 mg of a substance is 1/200000 ml.
- That is, one liter of this substance contains no more than 0.0000005%.
Roughly speaking, you will need to pour 2 million liters of oil on yourself in order to receive damage comparable to that described. If you translate this into peanut butter, multiply by 2.
There is a problem of the following nature. Let's say you proved that the oil part of a jar of peanut butter is harmless. But the problem is that no one knows what pesticides and GMOs the dry (solid) part contains, and what is their permissible concentration for safe consumption. Only the nutritional value is written on the label, but the chemical composition remains hidden behind the words "good for you and your children."
A few videos on the topic:
But, let's assume that proper peanut butter is made up entirely of beans. It follows from this that the requirements GOST 31784-2012 for peanuts:
| Name of indicator | Norm for | |
| peanut beans | peanut kernels | |
| Mass fraction of moisture, %, no more | 9,0 | 7,0 |
| Mass fraction of foreign impurities (dust, dirt, lumps of earth, pebbles, chaff, particles of stems),%, no more | 2,0 | 1,0 |
| Mass fraction of damaged beans/kernels, %, no more | 0,5 | 0,5 |
| Mass fraction of shriveled beans/kernels, %, no more | 3,0 | 3,0 |
| Mass fraction of purified nuclei, %, no more | — | 0,5 |
| Mass fraction of broken and split into halves of nuclei, %, no more | — | 10,0 |
| Mass fraction of empty beans, %, no more | 2,0 | — |
| Mass fraction of other varieties, %, no more | 5,0 | 5,0 |
Nutritional value and calorie content of peanut butter
So, we have analyzed the chemistry and impurities above, and now it is worth talking about the energy and construction component. Peanut butter is a very fatty product, exactly half as fat as fat.
If we consider this paste as crushed kernels (which is correct by the original idea), then the calories and BJU of peanut butter will be as follows:
Peanuts, plain peanut butter
Nutritional value per 100 grams
Calories: 568 kcal
Calories from fat: 420 kcal (74%)
Daily Value (%)*
Squirrels 26.3 g 40%
Fats 45.2 g 63%
including saturated fat 8.3 g 42%
including trans fats: 0 g
Carbohydrates 9.9 g 3%
Cholesterol 0 mg 0%
Pishch. fiber (fiber) 8.1 g 41%
Salt g 0%
Sugar 9.29 g 37%
Water 7.9 g
Data source: https://health-diet.ru, USDA 42291
Update date: 09/27/2018
Calculated according to the norm: 1 g of protein = 4.1 kcal, 1 g of fat = 9.29 kcal, 1 g of carbohydrates = 4.1 kcal
* The percentage of the daily value is calculated according to Rospotrebnadzor, based on an average norm of 2000 kcal for a woman who is not losing weight with light physical activity, 30-40 years old, weighing 60 kg, height 165 cm. More details:
Peanut butter is one of the favorite dishes of vegetarians. It contains a good amount of protein, which will help in cell building and enzyme synthesis. Just remember that in any plant food, proteins contain fewer amino acids, and due to proteinase inhibitors (anti-enzymes) in legumes, they are absorbed worse than from other plants, for example, from.
The effect of peanut butter on excess weight
We will tell you straight on the forehead that if you use peanut butter instead of butter, you will not only slow down weight gain without changing the volume of consumption, but also significantly improve your body. Judge for yourself, peanut butter:
- contains 5 times less saturated fat than butter;
- gives 560 kcal (due to fats and proteins), and butter - 660 kcal (only due to fats);
- contains not only fat, but also proteins, carbohydrates, which gives saturation faster, albeit slightly;
That is, you can safely eat 100 grams of peanut butter per day and not worry about your figure and extra pounds. But if you eat 200 grams, then you can no longer eat fat that day, and the emphasis will have to be shifted to proteins, but more to carbohydrates.
Let's just imagine an example use of the product:
- (about 500 kcal):
- 2 sandwiches, each with 25 grams of peanut butter;
- oatmeal;
- green tea without milk;
- 3 dried apricots;
- Second breakfast (approximately 300 kcal):
- 2-3 cookies poke 50 grams into peanut butter (everyone loved to do this as a child, but with butter);
- black tea;
- Lunch (about 700 kcal):
- some soup with vegetables;
- rice is not overcooked (as they like to say with noodles: al dente);
- marine oily;
- crunchy vegetable or fruit after 15-20 minutes;
- Afternoon snack (approximately 100 kcal):
- yogurt, cottage cheese, dried fruits;
- Dinner (about 400-500 kcal before 20:00)
- steamed vegetables;
- skinless poultry meat, fried without oil, in 100 grams of quartered peanuts;
- juice, tea, water with ginger.
The specified diet for 1 day is suitable for women aged 30-40, weighing 60-70 kg, light physical labor and irregular training. It will provide most of the necessary nutrients in the daily rate. At the same time, there is no red meat, the amount of saturated fat is reduced to zero.
The above menu contains 200 grams of "peanut". This is more than enough for a day. But, you can easily adjust this mode with something of your own. The menu is given as an example to show the complementarity of the product and the spread throughout the day.
Thus, one of the few things that can be borrowed from American films is the tradition of eating peanut butter. It is useful for weight loss, helps a slim figure and saturates with microelements. However, the American FDA - something like our Rospotrebnadzor, offers its citizens who want to lose weight, an even more suitable product - almond paste.
A few videos on the topic:
Although almond paste is not the topic of the article, let's say that it has even lower calorie content (460 kcal), a decrease in the total amount of fat, but an increase in omega-3 and MUFA, and a high content of carbohydrates. Accordingly, it is more useful than peanut, but it is better not to use closer to the night.
Useful properties and harm of peanut butter
All the usefulness of pasta lies in fats and proteins. Although more in fats, because they are indispensable and belong to omega-6 and omega-9 acids. Omega-3s are almost non-existent.
For example, stearic acid is also useful. But not by its existence, but by its low content. Acid in the amount of 8 grams is unable to cause harm in the form of obesity, but at the same time it fulfills its main role - the best energy keeper.
Another acid, linoleic, exists in large quantities in cell membranes. The concentration is usually 10 times higher than the content of linolenic acid, which indicates its importance. However, perhaps the main purpose is the possibility of synthesizing arachidonic acid, which is an important component of the fat cells of the brain, liver, and adrenal glands. Arachidonic acid products are neurotransmitters and control nerve impulses in the body.
Unfortunately, you will have to find some other product, such as fish, to make up for the daily requirement of omega-3 (very important for children). Recall that 100 grams of peanut butter provides the daily requirement of omega-6, but its ratio with omega-3 should be 4:1, because these are competing, but both, very important elements.
To make up for the lack of omega-3, pay attention to the following products:
- linseed oil;
- olive oil;
- camelina oil;
- oily sea fish;
- spinach;
Another useful property is the presence of fiber, which swells in the intestines, “clings” toxins and removes from the body.
Nevertheless, there are harmful aspects of the consumption of peanuts and its derivatives. In particular, there is gluten-forming material and the presence of fast sugars.
Some people have an allergic reaction to the components of the plant, but its systematicity is not justified. Therefore, the mention of allergies is at the level of individual intolerance, but the frequency of cases is high - it is in eighth place in terms of allergic danger. And this played a role in the ban on peanuts in medical and child care facilities.
If you want something perfect to spread on bread in the morning, then it should be almond paste. In second place is peanut butter, in seventh is butter.
Peanut butter for athletes
If you are such an athlete that you are an athlete in general and this is your profession that generates income, then you all know about peanut butter and the parent product - peanuts. A lot of vitamins, minerals help to withstand crazy loads and not delay building muscle mass, which leads to the loss of extra pounds.
It will sound strange, but this product is introduced into the diet to increase calories, and at the expense of the right fats. After all, you can just eat a pack of butter and there will be high-calorie food. But it would be more correct when calories are obtained not only from fat, but also from proteins and fats, and the latter carry life in themselves, not death.
Here is what is important for an athlete and just a person leading an active lifestyle:
- Vitamin PP is involved in the formation of enzymes, lipid and carbohydrate metabolism.
- Vitamin B1, also known as thiamine - the body functions normally if it is in abundance, but if not, then neurological disorders begin, mainly motor dysfunction.
- Vitamin B5 is a very multifaceted influence, most of all the role in the absorption of other vitamins is noted.
- Vitamin B9, also known as folic acid, is important in cell division, especially in the development of the embryo, but the conclusion itself suggests itself about an increase in the cell mass of a healthy person. Plays a role in the circulatory and immune systems.
- Vitamin E is an antioxidant and antihypoxant. This means that it prevents the contact of oxygen and lipids inside the cell, which prevents its destruction, and also reduces the amount (saves) of oxygen consumption by the cell.
The listed vitamins are those that are present in significant amounts in peanuts and are important for maintaining an active lifestyle.
Proteins from peanut butter for an athlete play a significant role. While most available proteins (from meat) come with a fair amount of the wrong fat, protein from peanuts allows the body to function better than without it. However, everyone prefers to ignore this fact:
- protein in 100 grams - 40% of the daily norm (but pure protein);
- since the protein is from legumes, its digestibility is lower, but individual isolates are at the animal level;
- 100-200 grams is the maximum that you can afford per day, depending on individual characteristics.
Elementary arithmetic: 40% of the daily value of protein is absorbed by about 70%, therefore, the maximum from peanut butter you will get protein at 28% of the daily value. No more (it is possible, but not necessary), because there will be a bias in saturated fats, omega-6 and so on.
That is, as mentioned earlier, the main merit of peanuts, including for an athlete, is the presence of fats that provide vitamins and minerals.
With what and how to eat peanut butter
Peanut butter is used at least in the volume of butter, but also has its own characteristics of use. The uniqueness of the paste is that it has its own taste, color and smell, which eminent chefs use to the fullest, for example, when lubricating cake layers. Other options for eating Peanut Butter:
- A sandwich, and not just smeared with pasta, but also supplemented with slices of bananas (by the way, a fast carbohydrate), blackberries, strawberries.
- Fruit sauce: 200 ml yogurt, 2 tablespoons peanut butter, 1 teaspoon honey, 1/2 tablespoon cinnamon. The components are mixed, the dish is served on the table. Fruit is dipped into the sauce.
- Vegetable Sauce: Remove all sweet ingredients from #2 and enjoy.
- Marshmallow and: an interesting flavor combination can be obtained by dipping in peanut butter. Do not abuse this option and remember that the pasta should be without additives, even without sugar.
- Respect for the figure, but the opportunity to enjoy the taste will give salty cookies in the form of a sandwich, in which the layer will be peanut butter.
- The most useful combination will be met by a lover of cereals of any kind if he replaces the usual butter with peanut butter.
- , made at home with the addition of paste, and peanuts in general, will give it the appropriate taste, nutritional value and benefits. It can be used both for filling the bottom of the cone, and for topping or stuffing.
- Pancakes and waffles with peanut butter are very tasty, but given that the melting point of the product is just over 70 degrees, it will not spread like an invisible film over the pancake, but will completely replace the cream. Actually, the cream can also be made on the basis of this paste, just add a nut, seeds, vanilla, a tiny pinch of black finely ground pepper.
How much peanut butter can you get per day?
The text was previously answered, but it is not difficult to repeat - 100 grams per day will not harm a woman (on average, but in general +/- 40%). But with great physical exertion, individual characteristics can be up to 200 grams. But here it will already be “hard to look” at a jar of pasta.
homemade peanut butter recipe
Knowing what peanut butter is for, there will be a recipe. A common use is as a substitute for butter. Another option is as a dessert. In any case, you need to have a good kitchen unit (coffee grinder?), Which will not heat up, will not melt.
Substituting butter for peanut butter
For cooking, you need absolutely nothing but peanuts. You can choose according to your own preferences: fresh, fried or from the oven, but unsalted and raw is better - this way less usefulness is lost.
- The first step is to clean the kernels from the red husk. If the grain has been heat treated, it will fly off easily. For other cases, it is necessary to use a regular bag, in which dairy products are wrapped for free at the checkout. Put the right amount of peanuts and shake for a while. Alternatively, you can rub it in your palms. After a while, the skin will peel off, leaving small blotches. They can be removed manually.
- After pour into a container from a blender and grind for two minutes. Your appliance will definitely get hot, so let it rest. By the way, peanuts will also rest, because turning into crumbs causes heat and release of oil.
- Then carry out the grinding procedure again, because the resulting mass will begin to clump into lumps. This should be distributed evenly.
- Further, again the mass is heated - lumps - mixer. So, five times for 2-3 minutes until the peanuts become a paste.
Everything is ready, transfer to the bank.
Peanut butter as a dessert
The basic procedure is described 2 paragraphs above, here is just an addition to make peanut butter sweet and get the right to call it a dessert.
The mass obtained as a result of grinding is usually saturated with various fillers to give texture, smell, color. Among them may be:
- crushed candied fruits;
- marmalade;
- whole and crushed nuts;
- dried fruits;
- bulk materials such as cardamom, vanilla, powder, salt, cocoa;
- etc.
To make the paste more fluid, add vegetable oil (preferably linseed or olive oil) in the proportion: 1 or 2 tablespoons per 350 grams of peanuts.
Peanut butter was invented in the late nineteenth century in America. It still remains one of the most common food products. It is very nutritious, good for vegetarian diets, its nutritional value is equal to that of meats and hard cheeses.
The basis for the manufacture of the product is roasted peanuts (peanut, Chinese pistachio). Although it is not a nut, but a legume. In the classic version, it is ground to a homogeneous state and seasoned with salt and vegetable oil. Now you can find pastes that have added candied fruits, nuts, coconut, chocolate, honey, maple syrup and other additional ingredients that improve the taste.
Consider the benefits and possible harm of such a paste for children, women, men, jocks and losing weight, we will tell you how to take it and what you can cook with it.
How to choose a good product
Classical natural roasted peanut paste does not contain flavor enhancers, dyes. Her color - from light to dark brown.
The shelf life does not exceed six months. Peanut butter may collect on the surface of the product. This is normal, just stir the contents of the jar before use.
You should not buy a product whose composition is enriched with hydrogenated rapeseed, palm, soybean or cottonseed oil.
Their long-term use causes diabetes mellitus, liver disease, prolonged depression and many other serious diseases.
Pay attention to the expiration date.
An opened jar can be stored in the refrigerator for up to two months.
How to cook at home
Making delicious desserts at home is easy.
For this you will need the following ingredients:
How to cook:
- Peel the peanuts and fry in a container without adding oil for ten minutes. You can do this not on the stove, but in the oven.
- Cool the nuts, peel them from the skin.
- Grind peanuts in a blender until thick, puree-like, add oil, salt.
- Properly cooked pasta should have a juicy texture and a pleasant nutty flavor. If it turned out dry, you need to add a little more vegetable oil to it and beat.
- For a sweet option, you can add honey, syrup (maple and others) or chocolate to it.
- Pack the finished product in small jars. Store in the refrigerator for no more than two months.
- Homemade nut butter, as well as store-bought, can be used to prepare delicious culinary dishes.
You should not buy already peeled and roasted peanuts to make homemade pasta. It quickly deteriorates, mold begins to develop in it. It will not be possible to make a quality product out of it.
The video will help you figure out how to cook delicious pasta at home:
Composition, calories, nutritional value and glycemic index
The calorie content of the product is quite high - 587 kilocalories per 100 g of product, the energy value of 1 teaspoon (12 grams) is 71.76 kcal.
The glycemic index, depending on the composition, ranges from 40 to 60.
Nutritional value of the product per 100 g:
- Proteins - 17 grams.
- Fats - 45 grams.
- Carbohydrates - 23 grams.
- Fiber - 8 grams.
- Water - 1.8 grams.
Chemical composition of the product:
Influence on the body: beneficial properties, potential danger and contraindications
Natural pasta without artificial additives is a very healthy product. It is made without heat treatment.. This preserves all the useful substances in its composition.
Its moderate consumption reduces the risk of:
A number of other positive impacts have been noted:
- cleans from toxic and other harmful substances;
- improves the appearance of skin, nails and hair;
- eliminates the consequences of stressful, depressive conditions;
- relieves muscle tension;
- normalizes water balance;
- strengthens the immune system;
- activates blood circulation;
- restores liver cells;
- accelerates the growth of muscle tissue;
- normalizes the work of the digestive tract.
In addition to benefits, the product can also be harmful to health. Peanuts are quite allergenic, therefore ground peanut paste is introduced into the diet from small amounts. and observe the reaction of the body. If there is an unreasonable rash, irritation or other uncomfortable sensations, you need to stop using it.
Allergy to peanuts and legumes very often occurs in severe forms with the rapid development of Quincke's edema and anaphylactic shock, which is fraught with death. An allergic reaction is accompanied by severe nausea, vomiting, and diarrhea.
Since the product has a high calorie content, you should not exceed the established daily intake. This will lead to rapid weight gain and obesity. Overeating - the cause and the pancreas. Nutritionists do not recommend introducing peanut paste into their menu for people suffering from arthrosis, arthritis, and intestinal problems.
For adult men and women
The product is good for men's health. Peanut butter helps to quickly build muscle mass, which is important for jocks and protects against baldness. The paste has a positive effect on the urogenital area of men. It is a prophylactic against the development of prostate adenoma, reduced potency and infertility, increases testosterone levels and libido.
What is useful for women? Pasta helps women fight age-related changes because it has a rejuvenating effect. Its regular use has a beneficial effect on the condition of the skin, nails and hair.
For pregnant and lactating
Breastfeeding women can consume ground peanut butter in moderation. This will increase the calorie content of breast milk. It is necessary to carefully monitor the reaction of the child to him.
For kids
It is not recommended to include the product in the diet of children under three years of age. For older children it should be used with caution, with regular monitoring of the reaction of the body.
You need to start with small doses so that in the event of an allergic reaction, it does not become too severe.
The product is difficult to digest by the child's body. You should not abuse it, although many children really like it in the sweet version. One tablespoon of the product spread on a piece of bread will be enough per day.
Regular consumption of peanut butter will enrich the body with useful substances that contribute to its proper development.
In old age
The product contains a lot of protein and nutrients. This allows older people who use it to stay alert and active. The work of the brain improves, memory is preserved.
Due to the difficulty of digestion and the high percentage of fat content, it is recommended to reduce the usual daily allowance.
How to use
The daily norm of the product is not more than 100 g (3 full tablespoons). It is recommended to eat it for breakfast or in the morning to get a charge of vivacity for a long time, a feeling of satiety. Nutritionists advise to drink milk, as in this case the body receives a complex of amino acids during meals.
Application in cooking
In cooking, the product is used for making sandwiches, it is added to desserts, pastries (cakes, cookies).
It is well suited as an additive to porridge, for example. From vegetables it is best combined with fresh, and, and from fruits - with, and berries. From it you can prepare nutritious, delicious cocktails by adding milk, fruits and whipping in a blender. Adds a special flavor to sauces and soups.
Oriental Sauce
Ingredients:
How to cook:
- In a small container, combine water with pasta, place it on a slow fire, heat to a boil. Beat the mixture with a whisk.
- Mix the resulting composition with vinegar, soy sauce, honey and hot pepper.
- Heat the sauce, but do not bring to a boil.
- To improve the taste and piquancy, you can add or to the finished dish.
- The sauce goes well with meat and fish dishes.
Nut soup with vegetables
Ingredients:
How to cook:
- Peel the peppers, onions and carrots, finely chop.
- Heat oil in a saucepan, fry prepared vegetables on it, add garlic to them.
- grind in puree, pour it into the fried vegetables.
- Pour the broth into the pan, add rice, cook for half an hour.
- Add pasta, salt and pepper to the soup, simmer over low heat for about fifteen minutes.
Crispy biscuits
How to cook:
- Make a mixture of melted butter, peanut product and sugar, mix well.
- Beat eggs, pour into mixture.
- Combine flour, soda and salt, add them to the rest of the ingredients.
- Knead the dough well, put in the refrigerator for one hour.
- Divide the dough into balls with a diameter of no more than three centimeters. Spread on a greased form and lightly press down.
- Bake in an oven heated to 180 degrees for about fifteen minutes.
- Sprinkle finished cookies with powdered sugar.
Cookie making video tutorial:
Candy
Ingredients:
Despite the relatively high calorie and fat content, pasta can be used for weight loss, as it contains a small amount of carbohydrates.It quickly satisfies hunger, gives a long-lasting feeling of fullness. This allows you to avoid snacking in the intervals between the main methods, helps to remove extra pounds.
But do not exceed the allowable daily intake. Consume only in the morning. Only in this way will it be useful for people on a diet.
Is it used for the treatment of various diseases and in cosmetology
The product is not used to treat diseases. But it can have a beneficial effect on well-being, correct some problems.
It is not used in cosmetology either: peanut butter is more suitable here, with which it is often confused. It is part of the therapeutic compositions for the skin of the face and hair, is widely used for massage.
Despite its high calorie and fat content, ground peanut butter is quite healthy. It contains a large number of substances that not only nourish the body, but are also prophylactic against many diseases.
Reasonable use of a high-quality natural product cannot harm health, it even benefits. Besides, it's very tasty.
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How many grams of peanut butter in a teaspoon, weight (g, g) serving. How many milliliters (ml) in a teaspoon, serving size. A SMALL REFERENCE TABLE 1 WILL HELP YOU TO KNOW THE WEIGHT in grams and VOLUME in ml of the PRODUCT.So, you want to know how many grams of peanut butter are in 1 (one) teaspoon, convert teaspoons to g, gr. We will help you measure a portion of the product in grams without weights with a teaspoon . You, dear visitor of our site, only need to choose the degree of filling of the spoon. What are the options here? See photo. It turns out that not everything is so simple. After all, we use a teaspoon not for its intended purpose, as a cutlery, but we are trying to use it as a measuring instrument that allows us to measure a certain volume. Here we have some problems. Depending on the "courage" you can scoop a very different amount with a spoon. For instance:
- Not quite complete- weight indicated in TABLE: 4 ml
- without slide- weight indicated in TABLE: 5 ml
- small slide- weight indicated in TABLE: 6 ml
- Middle slide- weight indicated in TABLE: 7 ml
- Big slide- weight indicated in TABLE: 9 ml
- oh-oh-a very big slide, the maximum of reasonable- weight indicated in TABLE: 10 - 11 ml
- A cut glass beaker is the smallest glass 200 ml(milliliters two hundred and cubic centimeters two hundred).
- The standard glass is large glass volume 250 ml(milliliters two hundred and fifty and cubic centimeters two hundred and fifty).
- The measuring cup is"neither this nor that", more faceted, but less than standard glass, its volume is 240 ml(milliliters two hundred and forty and cubic centimeters two hundred and forty).
- Tea room is the smallest volume 5 ml. But 5 milliliters are obtained only when NO SLIDES AT ALL, but full.
- The dining room is large volume 15 ml. But 15 milliliters are obtained only when NO SLIDES AT ALL, but full.
- Dessert is"neither this nor that", more than a tea room, but less than a dining room, volume 10 ml. However, as you can already guess, 10 milliliters will turn out if NO SLIDES AT ALL, but full.
The best way to find out the weight or how to measure a serving of peanut butter in grams than direct weighing on accurate scales has not yet been invented. Irrefutable, fundamental, sad and reinforced concrete fact. However, in practice, weighing small portions, even if you have scales in the kitchen (this happens by chance, I saw it myself once), it is such a "headache" that a normal person will only agree to get involved in weighing "under pain of death" (figurative expression, in fact, for this reason, no one has died yet). To voluntarily and not forcibly force yourself to raise a cantle with weights in order to measure out a little of the product according to the recipe, only a very pedantic and scrupulous (what a word, a!) Person can do it. A real enthusiast in his field, a "fanatic" of accurate measurement of portions in grams.
If we put aside a certain touch of humor, without which it would be quite dreary to communicate, then the problem, by the way, is far from "kitchen". In production, when receiving, packaging, selling, processing, storing and transporting, professionals also try to avoid weighing on scales. This procedure objectively complicates the organization and incredibly effectively stretches any technological process in time, turning it into a "headache". As practice has shown, measure volumes, much easier, faster and easier than weighing the product on a scale.
So, not only in the kitchen measuring servings of peanut butter in grams we try to "wind through" without weights, but and with large quantities of the product, technologists build production operations in such a way as to "wind through" the weighing, bypass it through volume. Such a "loophole", which allows you to measure the weight of a product without weights, is well known to us from physics. No wonder smart people came up with bulk density and volumetric weight. These values, in fact, turn out to be a simple linear relationship between the volume and mass of the product. What does it mean in practice, if we know the bulk density or volumetric weight of the product, then by measuring the volume we can easily calculate its mass. Let's measure the volume of a serving with a teaspoon, tablespoon or dessert spoon, why not? Not everyone can measure the quantity in cubic meters, cubic meters, cubes and other nonsense such as buckets, barrels, cars or tanks.
In theory, everything is fine, however, in the practical use of such a method as measuring, there are always "sides". Volume weight turned out to be very sensitive to a large number of various factors. Even a slight change in the particle size of the product, the duration of storage, caking (read: density), not to mention the change in humidity (amount of water), immediately find the most serious reflection in the bulk density value. It turns out that the same volume can weigh more or less depending on the variety, quality or humidity. If you think that this has little effect on how many grams of peanut butter are in a teaspoon, then you are mistaken. It is noticeable.
But, even greater "discrepancies" in how many grams are made by our measuring instruments themselves. How much a teaspoon of peanut butter is NOT the same as how much a scoop of the product , although the volume is declared the same, equal to 5 ml. We only try to use them as measuring spoons and it turns out frankly bad. After all, a teaspoon in shape (see photo) is very similar to a small spatula. It is almost impossible to fill it clearly without a slide (you have to try very hard). And the size of the slide or the top of each turns out to be arbitrary, just look at the photo. It turns out such a picture that we are firmly convinced that we measure out 5 ml with a teaspoon, but in fact we are gaining some completely different volume of a portion of the product. Which? I would call this volume "unpredictable" - this is the most accurate definition. Add to this the fact that cutlery is only approximately kept by the manufacturer in terms of capacity. In fact, any spoons can only conditionally, with a big stretch, be considered standard dishes. Their volume fluctuates a lot. Or do you suppose that the Chinese "sleep and see" how they could more accurately observe the volume of dishes in milliliters? Yeah, they’re trying especially for us, only to make it clear to us how many grams of the mixture are in a teaspoon.
Why then does everyone want to know how many grams of peanut butter in a teaspoon and measure out a portion to her, if "everything is so bad"? Yes, because:
- Firstly: conveniently.
- Secondly: quickly.
- Thirdly: Accuracy "on the drum", an error even twice does not particularly change anything, a couple of grams "back and forth" does not play any role.
- Fourth: may not be aware that the method is extremely crude and inaccurate.
- Fifth: and this is the main reason EVERYONE DOES IT.
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