Peanut butter is a food appreciated for its nutritional richness and numerous health benefits. Whether you are an athlete looking for a source of energy or simply a flavor enthusiast, peanut butter has something to offer you. Let’s dive into the details of this versatile food.
What is peanut butter?
Peanut butter is a food paste made from roasted and ground peanuts. Invented by a Canadian pharmacist in the 19th century, it was popularized in the United States where it was used by doctors for patients with dental problems, as a meat substitute.
The nutritional benefits of peanut butter
Peanut butter is a true nutritional treasure. Here are its main advantages:
- Rich in protein: Contains 25 g of protein per 100 g, comparable to white meat, ideal for athletes and those looking to increase their intake of plant-based proteins.
- Fiber and satiety: Its high fiber content helps regulate appetite and maintain a feeling of satiety.
- Unsaturated fatty acids: Source of omega-6 and omega-9, beneficial for cardiovascular health.
- Vitamins and minerals:
- Biotin (Vitamin B8): Protects the skin from cellular oxidation.
- Resveratrol: A powerful antioxidant that helps fight cardiovascular diseases.
How to choose a good peanut butter?
Not all peanut butters are created equal. To choose the best product, here are some tips:
- Avoid additives: Choose products without added sugar, salt, or palm oil.
- Go organic: Prefer organic certified brands for better quality and more environmentally friendly cultivation.
- Read the labels: Make sure the product is 100% peanut. Here is a comparative table of ingredients to avoid:
| Additive | Effect on health |
|---|---|
| Added sugar | Increased risk of diabetes |
| Salt | Hypertension |
| Palm oil | Cardiovascular risks |
| Additives and preservatives | Unknown long-term impact |
Consumption and recommended quantities
Peanut butter is calorie-dense, but when consumed in moderation, it can be part of a balanced diet.
- Recommended dosage: Between 10 and 20 g per day, approximately 2 teaspoons.
- Watch the calories: 588 calories per 100 g. It is essential not to overindulge.
Recipes and culinary uses
Peanut butter is extremely versatile in cooking, whether used in sweet or savory dishes.
Homemade recipes
Making your own peanut butter is simple and allows you to control the ingredients.
- Ingredients: 500 g roasted peanuts, 1 to 2 tablespoons of peanut or coconut oil.
- Preparation:
- Blend the peanuts until smooth.
- Add the oil gradually to adjust the consistency.
Various uses
- Sweet:
- On toast: Ideal for breakfast.
- In smoothies: Adds texture and protein.
- With fruits: Perfect with bananas or apples.
- Savory:
- Sauces: Used in recipes like satay sauce to accompany meats and vegetables.
- Exotic dishes: Perfect in Thai or African dishes.
Creative ideas
- Frosting: For original desserts, use it as frosting for donuts or brownies.
- Mixes:
- With melted chocolate for a gourmet version.
- With spices like cinnamon for a touch of flavor.
Precautions and contraindications
Although beneficial, peanut butter should be consumed with caution, especially for certain individuals.
- Allergies: People allergic to peanuts should avoid this product.
- Oxalates and kidney stones: Avoid for those with kidney stones, as it is rich in oxalates.
Peanut butter is a versatile and nutritious superfood to be integrated in moderation into a balanced diet. Whether for its nutritional benefits or its many culinary applications, it deserves a special place in your kitchen.
Pascal Petibon, born in 1980 in Lyon, is a renowned journalist and author, passionate about information and communication. After earning a degree in journalism from the University of Paris, he quickly joined various editorial teams, where he became known for his sharp analysis and clear writing style.
