I personally love both peanut butter and hate.
I like its taste. It gives me a great experience as soon as I put it in my mouth. But I don't like the signal that it gives. It made me not know when I had eaten enough and should stop like other foods.
Usually when I eat food, I just need to eat a "reasonable" amount that the body has signaled subconsciously to tell me that "you've eaten enough".
But peanut butter does not seem to satisfy my body when eating it.
When I eat peanut butter, I often eat 1 bottle and still don't feel full, and always want to eat a little more.
In fact, it is not only me that I have this feeling, but many people are in the same state as me. A lot of people have sent in my mail to share about the problems they encounter and eat peanut butter. Therefore, I decided to write this article to clarify the problems of peanut butter, and its effects on the health of users.
The first is an allergy to peanuts. For this case, peanuts or peanuts can kill a small percentage of the population.
But in this article, I would like to say that 99% of others can eat peanut butter without any significant side effects, at least in the short term.
So is it good or bad to eat peanut butter for a long time? Please join me in exploring this problem thoroughly.
How is Avocado Made?
Peanut butter is an unprocessed food.
The main avocado is ripe roasted peanuts that have been peeled off by the tea, then crushed or ground until they become peanut butter.
However, there are many brands of peanut butter trade in the market, but the ingredients are not only peanuts (peanuts), but also other ingredients such as sugar and other unsafe additives. .
That's why I never choose peanut butter that is not guaranteed to be marketed.
Peanut butter in this article is a mixture of roasted peanuts, mixed with a little salt, but no other additive ingredients.
For all purposes, pure peanut butter always brings real health benefits.
Less Carbohydrates, Relative To Protein And A Lot Of Fat
Peanut butter is a fairly "balanced" energy source, because it provides all three important nutrients.
One 100g of peanut butter contains:
- Carbohydrates: 20 grams of carbs (13% of calories), of which 6% are fiber.
- Protein: 25 grams of protein (15% of calories), protein content in peanuts is relatively high compared to most other plant foods.
- Fat: 50 grams of fat, about 72% of calories.
With 100gam peanut butter accounts for 588 calories
Although peanut butter is quite rich in protein, it does not contain as many essential amino acids as lysine. In order for your body to be full of protein, you need to eat additional sources of protein rich foods and amino acids lysine such as animal proteins including meat, and cheese.
50% fat in peanut butter is monounsaturated fat, and 20% fat is saturated fat. The remaining 30% of fat is polyunsaturated fat, mainly composed of omega-6 and linoleic acid.
Avocado Rich in Vitamins and Minerals
Peanut butter is quite nutritious. 100g of peanut butter provides a variety of vitamins and minerals as follows:
- Vitamin E: 45%
- Vitamin B3 (Niacin): 67%
- Vitamin B6: 27%
- Folate: 18%
- Magnesium: 39%
- Copper: 24%
- Manganese: 73%
There are also some other vitamins and minerals such as Vitamin B5, iron, potassium, zinc and selenium in peanut butter.
100 grams of peanut butter provides about 588 calories. Peanut butter is not really nutritious when compared to other plant foods with low calorie content of spinach and broccoli.
Other Important Nutrients In Peanuts
Most healthy foods contain many basic vitamins and minerals, and many good nutrients for other biological activities, providing some optimal health benefits.
And peanut butter is no exception. Peanut butter rich in antioxidants including p-coumaric acid can reduce the risk of stomach cancer.
It also contains some resveratrol, which can reduce the risk of cardiovascular disease, a small amount of Q10 plays an important role in energy metabolism. And the amount of Beta-sitosterol that counts - a nutrient that may have anti-cancer properties.
High content of Aflatoxin
Although peanut butter is quite nutritious, it can also contain harmful substances, typically aflatoxin.
Lac grows in long soil, and is at risk of being invaded by Aspergillus fungus, a source of toxic aflatoxin and can cause cancer.
Some studies of aflatoxin have confirmed that people exposed to aflatoxin often have a higher risk of liver cancer, stunting in children and mental retardation.
But the good news is that peanut butter processing will reduce 89% of the aflatoxin content in peanuts, and according to the results of the US Federal Ministry of Agriculture's monitoring, this content does not exceed the gender allowable term.
Omega-6 And Lectins Are In Avocado
As I mentioned above, about 30% of the fatty acids in avocado are in the Omega-6 and linoleic fatty acids.
Peanut butter also contains a lectin - a group of proteins that can be combined with carbohydrates.
Lectin is everywhere. They are present in all foods, but some believe that lectin in certain foods can be harmful.
In one study, individuals who maintained peanut butter diet reduced their total cholesterol by 11% and reduced their LDL cholesterol by 14%. A study of these people also showed that adding peanut butter to the diet significantly reduced blood fat.
However, animal studies such as monkeys and rabbits have shown that peanut oil containing high levels of cholesterol can cause atherosclerosis (thickening of the arteries, which can lead to heart attacks).
I want to point out that a diet with too many omega-6 fatty acids is associated with inflammation and increases the risk of cardiovascular disease.
Most people eat too much Omega-6 (mostly in peanut butter) and too little omega-3 (peanut butter does not contain this type of fatty acid).
Lac, Type II Diabetes and Colorectal Cancer
There are several observational studies that show that people who eat peanuts and avocados reduce the risk of certain diseases.
In a study in Taiwan, people who ate peanuts had a 27% lower risk of colorectal cancer.
In a large study with 83,818 women in the United States regularly ate peanut butter. These people have a 21% lower risk of developing type 2 diabetes.
These studies are not evidence that peanuts have a beneficial effect on reducing illness, but that it shows that people who are lost are at lower risk of developing these diseases.
Maybe Should Eat Only a Small Amount
Peanut butter has many advantages, but there are also a few drawbacks.
Peanut butter is rich in nutrients and is really a great source of protein if you are sure to have a rich source of lysine in it.
It contains fiber, vitamins and minerals, although this does not mean it contains a high calorie content.
On the other hand, it has high levels of aflatoxin and a large amount of fatty acids that most people are eating too much and have a bad effect for a long time.
Although I do not recommend using peanut butter as a preferred food source in the diet, it is best to eat it only in small amounts.
If you are allergic or can't control the amount of food you eat when eating peanut butter, it's best to stay away from it in a way.
Too much consumption of peanut butter over a long period of time can have major negative effects such as terrible foods like sugar, trans fat and vegetable oils.
