Peanut butter – Is peanut butter a good for you?

Peanut butter

Peanut butter composition, benefits, and harm to the body. How to cook a product yourself? Simple recipes and interesting facts.

Is peanut butter good for you?

Peanut butter is a valuable food made from peanut fruits (nuts, Chinese pistachios, and Chinese nuts). It was first introduced in 1890 as an alternative to meat, cheese, and eggs in a vegetarian diet and has since become known for its high nutritional value, pleasant taste, and rich aroma. Today, the fragrant product finds its use not only in cooking but also in cosmetology, medicine, and the production of soap. The oil is available in three versions: liquid untreated with a clear peanut odor and a reddish-brown color; light yellow refined with a delicate taste and light aroma, and sometimes even without it (not odorless and odorless) and finally with the appearance of a thick paste. The practical properties of peanut butter are highly valued by sports nutritionists, nutritionists, and gourmets, but you need to get used to its special taste.

Composition and calorie content of peanut butter

Despite the fact that squeezing nuts is included in the list of diets, it has an impressive energy value.

The caloric content of peanut butter is 581-899 kcal per 100 g, of which:

  • Protein – 0 g;
  • Fat – 99.7 g;
  • Carbohydrates – 0.2 g;
  • Water – 0.1 g.

Depending on the complexity of the technology and the additives used, BJU indicators can fluctuate in one direction or another, but the fat content of the oil is always consistently high, so it is necessary to introduce this product wisely in your diet.

Interest! It is strange that liquid butter has a higher caloric content than pasta unless the manufacturer has decided to add chocolate or other sweet ingredients to it.

In terms of composition, peanut butter is sufficiently easy to digest and essential for health to be considered a healthy food.

Vitamins per 100 g:

  • Vitamin E – 16.7 mg;
  • Vitamin B – 1 mg;
  • Vitamin K – 0.7 mg.

Minerals per 100 g:

  • Phosphorus – 2 mg;
  • Iron – 0.03 mg;
  • Zinc – 0.01 mg.

Saturated fatty acids – 18.2 g:

  • Myristic – 0.2 g;
  • Palmitic – 10.6 g;
  • Steric acid – 3.2 g;
  • Arachidic – 1.6 g;
  • Begenic – 2, 3 g.

Monounsaturated and polyunsaturated fatty acids:

  • Oleic – 42, 9 g;
  • Gadoleic – 0.9 g;
  • Linoleic acid – 33.3 g;
  • Omega -6 – 29 g.

Note! When deciding to buy peanut butter, keep in mind that the maximum useful ingredients are only in the unprocessed product obtained by the cold method – that is, without the use of high temperatures and chemical cleaners. This is exactly what you should look for on store shelves.

Benefits of peanut butter

Of course, the benefits of peanut butter lie not only in its high nutritional value but also in its medicinal properties. And although peanuts do not surprise the imagination with the content of vitamins – it is much easier to get them from vegetables and fruits, the abundance of useful acids and several other compounds make them a welcome guest on the table.

What are the benefits of peanut oil?

  • Normalizes metabolic processes in the body. In particular, proteins, carbohydrates, lipids, and aqueous salts, help to control B vitamins?
  • It has a beneficial effect on the condition of the heart and nervous system and nervous system. This is largely due to the omega-6 acid, which also balances the hormonal background and strengthens the immune system. And along with other acids and vitamins, Omega-6 cleanses the blood of cholesterol, helps prevent anemia, and helps control diabetes. However, people familiar with this disease should consult an endocrinologist before applying the oil.
  • Heals the liver and prevents the formation of gallstones. Vitamin Choline (B4) is involved in the formation of phospholipids that directly affect the condition of the liver and gallbladder function.
  • Improves the brain’s ability to concentrate and function. This is facilitated by many aspects of peanut gel but above all known choline that is already known.
  • Cleanses the digestive tract. The environmental properties of peanut butter, and its ability to increase intestinal motility and quench inflammation, make this product a great natural remedy for normalizing the digestive tract.
  • Improves vision. Of course, adding a spoonful of oil to daily meals will not work, but the fact that this simple procedure will reduce the risk of developing glaucoma, cataracts, and other diseases of the visual organs is a scientific fact.
  • Leaves skin supple and fresh, nails strong, and hair are strong and shiny. It is not without reason that vitamin E bears the unofficial title of a rejuvenating apple: its presence in the composition automatically converts the product into an antioxidant. And in a company with B vitamins and fatty acids, it actually transforms the look.
  • Helps to lose weight and look younger. Recent research by German scientists has shown that peanut butter contains a polyphenolic compound called resveratrol, which was previously thought to be found mostly in red wine and grapes. The substance that has been found has powerful regenerative properties, normalizes estrogen levels, promotes weight loss, and activates collagen production.

The high-calorie content of peanut butter does not prevent it from being part of a diet for weight loss and muscle gain. The fact is that the oil reduces hunger for a long time and gives the muscles endurance for increased exercise. The only thing is small: do not eat too much and come to the gym more often.

Note! Although the information on the ability of peanut oil to inhibit tumor growth has repeatedly surfaced in online articles, there is no official confirmation of this data yet. However, it can be a good preventative measure: it is estimated that taking this product three times a week reduces the risk of developing breast cancer by 39%.

Contraindications and harm of peanut butter

Like any other food, peanut butter can cause significant harm, but only if you approach its use quickly.

So, nutritionist’s advice to people diagnosed with:

  • Diabetes;
  • Bronchial asthma;
  • Various joint diseases;
  • Increased blood clotting.

Oil can aggravate all these conditions. This does not mean that it is strictly forbidden to eat it, first you need to consult a doctor, and only after getting permission from him can you gradually introduce a new product into the diet in small doses.

No less careful should be taught to children to cure reddish or golden squeezes of Chinese walnuts and in this case, cannot be done without consulting a pediatrician. The fact is that oil is a rather strong allergen and can unpredictably affect a child’s fragile body.

Note! If you want to use one of the recipes below and get your peanut butter at home, be sure to peel the nuts carefully. It is she, not the essence that is often the culprit of individual intolerance to the product, although it does not escape care when lubricating the oil for the first time. Start with small doses and see how the body responds.

How to make peanut butter?

Why bake homemade peanut butter at all? First, it’s interesting. Secondly, it’s simple: the ingredients of the goodness of the future are easy to find in any store, you also need an oven, a pan (or a baking tray), and a powerful mixer. And thirdly, this is the only way you will be 100% sure of the quality of the product you received. No preservatives, no unnecessary flavors, and the composition of peanut butter that comes from the hands will be very concise and useful.

The homemade product has only one drawback: it is consistent with the paste, so frying potatoes in oil or pouring them over salads will not work. But it does make delicious and tasty sandwiches for snacks. And not only that!

How to make classic peanut butter:

  • Take 200 g of fresh (not salted or roasted) nuts.
  • Rinse it under running water.
  • Spread the nuts in a thin layer on a towel and allow drying slightly. It is not necessary to wait long; it is enough to make the glass liquid.
  • Transfer the core to a heavy-bottomed pan. Cast iron is ideal.
  • Roast the nuts over medium heat, stirring with a wooden spatula, until the kernels are golden brown and butter is coming out.
  • Transfer the roasted nuts to a blender and chop. On average, it takes about 10 minutes to grind, stopping the device regularly and stirring the mass with a spoon to grind the smallest pieces.
  • If you can get really fresh nuts then they release enough oil to create a thick paste. Otherwise, you must add 1-2 tablespoons of olive oil to the blender.
  • Pour a little less than 0.5 teaspoons into the mixer bowl. Salt to enhance the taste and 2 tsp. icing sugar (you can replace 1 tbsp. l. honey or syrup), and then grind everything again.

Store the glue formed in a glass jar with a lid on the top shelf of the refrigerator.

Chocolate Peanut Butter Recipe:

Spread 500 g of peeled nuts in an even layer on a baking tray and place in an oven heated to 180 ° C. After 3 minutes, remove the baking tray and shake gently so that the nuts are turned, fried sides up. Bake the nuts for another 2-3 minutes, but be careful not to burn them – this will ruin the taste of the butter.

  • Allow the nuts to cool slightly and grind them in a blender to a powder.
  • Mix 3 tbsp. l. sugar with 1 tbsp. l. cocoa powder.
  • Melt 2 tbsp. in a thick-bottomed pan. l. butter.
  • Mix melted butter with cocoa and sugar, pour in ground nuts, and mix until smooth. The mass should get a pleasant creamy consistency.

Such oil will have high-calorie content, but the taste will not be inferior to the famous hazelnut cocoa spread. Sweets will definitely appreciate it.

Note! If you do not find peeled nuts, fry them directly with the skin and then cool and peel. This is a difficult business but the result is worth it. Indeed, housewives advise doing this: sit down with a bowl of nuts on the balcony, so as not to do general cleaning afterward, and just blow the drying peel off the core.

Peanut butter
Peanut butter

Peanut Butter Recipes

Peanut butter has many uses in cooking. Fine nut tones and a peculiar but fun aftertaste make it a good addition to meat, vegetables, and baked goods.

How to make peanut butter one of the main helpers in your kitchen:

  • Sprinkle a little reddish fragrant liquid on a fresh salad and guests will wonder what you have added so surprisingly familiar and delicious.
  • Combine oil with ginger, vinegar, and hot water in a spicy sauce that turns the most boring vegetable into a royal meal.
  • Fry meat, fish, shrimp, pancakes, mushrooms, or potatoes in refined oil, and the taste of familiar dishes will change surprisingly and add points to your cooking skills.
  • Pour 1-2 tablespoons into the soup and let it sparkle with a new taste.
  • Add the dough and give your pies and buns a tasty peanut flavor without the need for ready-made additives.

Some simple inspirational recipes:

  • Hearty snack … Cut 1 ripe banana into slices. Whisk together with 100 ml milk and 1 tsp. peanut butter puree. Drink immediately.
  • Homemade sweets … Melt 100 g milk chocolate in a water bath. Mix with the same amount of peanut butter and thicken with coconut flakes. Roll into balls, roll into finely chopped nuts (for example nuts or walnuts) and leave in the fridge so they do not lose their shape. Sweets are rather sweet, but true gourmets can add 1-2 tbsp. l. Powdered sugar.
  • Peanut butter … Boil 300 ml of milk in a small saucepan. Add 1 tbsp. l. honey and peanut butter, season with a pinch of vanilla. Pour 50-60 g of oatmeal into the fragrant milk and cook until thick. It is recommended to add grated apple or pear on a coarse grater, banana, berry, or raisins in cubes in almost finished porridge.
  • Vegetable sauce… Combine 200 g peanut butter (liquid or cream less) without 50 ml soy sauce, 4-5 tbsp. l. apple cider vinegar, 2 peeled garlic cloves, and 2 to 3 cm long slices of peeled ginger root. All put in a blender. Add 100 g of coriander after the hard stalks have been cut off and chop until smooth. Fill with 50 ml of warm water, whisk again and serve with vegetarian dishes. Get previously unknown aspects of the taste, a captivating aroma, and a full set of vitamins in one dish.
  • Egg bread … Hard-boiled 4 large chicken eggs, peeled and cut into boats. Peel 2 small onions, chop finely, and fry until golden brown. Put eggs and chilled onion in a mixing bowl, 2 tablespoons each. l. peanut and other vegetable oils, garlic, pepper, and salt to taste. Whisk until smooth. Serve with chips or salad.
  • Marinated chicken wings… Wash 12 chicken wings, dry with a towel, and place in a suitable container. Combine equal parts (3 tablespoons) of peanut butter and soy sauce marinade. Add chili sauce to taste. Sprinkle with peeled and crushed garlic (1 slice) and chopped sprigs of rosemary. Marinate the wings for 1-3 hours, place them in a fireproof mold, pour the rest of the marinade over and place them in an oven preheated to 200 °. After three-quarters of an hour, the wings will be ready.

Interesting facts about peanut butter

In fact, the “Chinese nut” is not a nut at all: it comes from the legume family. Yes, and the home of the plant is in South America, not Central America. Admittedly, it came to Europe with long crooked trade routes through Africa and Asia, so the confusion is understandable.

In the 17th and 18th centuries, American plant nuts were used nuts to feed slaves because of their saturation and cheapness. Today in the United States, part of the crop is used to feed livestock for the same reason.

Peanut butter softens the skin so well that it can be used instead of moisturizing foam if needed.

If your dog does not object to occasional indulgence, he is in danger. And not at all because there are special contraindications to peanut butter for animals. It’s just that instead of sugar, the finished glue often contains xylitol, which is dangerous for pet tails. Do you want to continue pampering your pet with cute things? Prepare the oil yourself.

American astronauts love peanut butter. To the extent that they even developed special tortillas with butter, which can be eaten at zero weight.

But some pass peanut butter three miles away. These are arachibutyrophobia people – those who experience irrational fear of a viscous product, fear that it will remain in their throat.

On January 24, gourmets and gourmets on earth will celebrate International Peanut Butter Day.


Every product can threaten our waist, skin, or our health, it is not without reason that there is a whole science – nutrition, which determines what and in what amount is worth eating. But this is not a reason to deny you a little pleasure! By knowing exactly all about the benefits and dangers of peanut butter, you can easily enrich your diet with useful ingredients and get refined pleasure without risking anything. It’s not without reason that the famous oil is so widespread in North America and Europe – they already know a lot about delicacies there.

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