By One of the most popular and reasonably priced sources of protein and good fats in the world is peanut butter. These unassuming legumes are packed with nutrients, whether you’re spreading them on toast or popping roasted peanuts on the go. Let’s examine the nutritional value of peanuts and peanut butter, as well as some enjoyable and healthful ways to eat them.
Detailed Insights into Peanuts
What are Peanuts ?
Also, known as groundnuts, peanuts are technically legumes and share the same nutritional profile such as nuts. They grow underground, unlike other nuts such as almonds or walnuts. Peanuts have now become a global favourite, for it is rich in energy and vital nutrients.
Nutritional Value of Peanuts
The key nutrients in peanuts are divided into two basic types: macronutrients and Micronutrients. Let’s learn about them in detail:
| Macronutrients | Protein : Peanuts are a high source of protein, they are an excellent choice for people who are vegetarians and also for fitness enthusiasts. Carbohydrates: Peanuts have a low glycemic index, for which means they don’t spike blood sugar levels in the body. Fats: There are two types of fats available in peanuts, which are monosaturated fats and polyunsaturated fats, both of these fats are healthy and considered good for the heart. |
| Micronutrients | Niacin and folate : Compounds are essential for energy and the development of the brain Zinc and Iron: They help in the red blood cell production while also working on boosting immunity in the body. Magnesium : Magnesium present in peanuts supports muscle and nerve functions. Vitamin E : It is a powerful antioxidant which works excellently on your skin. |
Detailed Insights on Peanut Butter
What is Peanut Butter?
Peanut butter is like a spread with a buttery consistency which is made from dry roasted peanuts. Peanut butter is often enriched with salt, sweeteners and oil with a smooth or crunchy texture.
Peanut Butter is available in various forms such as natural, organic and hence is a kitchen staple around the world.
Nutrition Breakdown
Peanut butter is not only a delicious dip to devour but also tastes incredibly nutritious when consumed in moderation.
| Quantity as per 1 tablespoon | Benefits | |
| Proteins | 4 grams of protein | Provides great energy, serving as a perfect post workout or breakfast option. |
| Calories and Fats | 90-100 calories | Most of the fats present are healthy fats with satiety and energy, which helps you in weight management. |
| Vitamins and Minerals | Vitamin B6 (0.9 mg ) Phosphorus and Potassium Antioxidants | Helps the body store and then use the stored energy.
Great for your heart health and supports bones.
Uplifts your mood and neutralizes free radicals in the body. |
Top Health Benefits of Peanuts and Peanut Butter
Weight Management
Despite being calorie dense, peanut butter and peanuts promote weight management as they are fulfilling while reducing the unhealthy cravings. They may even lower the risk of heart disease.
Gives you Energy
Peanuts and peanut butter both provide long lasting energy which makes them an ideal snack for athletes and professionals who are busy. Also they contain enough of healthy fats and protein making them super nutritious.
Diabetes Friendly
Peanuts are low in carbs and high in fibre and work well for managing blood sugar level. Hence, are considered safe and healthy for diabetic people.
Heart Health
Peanuts contain lots of good cholesterol, which not only lowers the risk of heart diseases but also helps in reducing the bad cholesterol in the body. They are full of unsaturated fats and antioxidants which add to your health benefits.
Creative Ways to Include Peanuts and Peanut Butter in Your Daily Diet
Breakfast Ideas
- Make a scrumptious peanut butter smoothie blended with a banana and some oat powder.
- Spread peanut butter on pancakes or waffles as a substitute for sweet.
- You can add peanuts to any salads/oatmeal or granola for crunch.
Snacks Ideas
- Roast some peanuts with added salt and chili.
- Searching for a perfect low fat snack ? Then grab some celery sticks and stuff it with peanut butter.
- Spread peanut butter according to your preference on a multi grain toast.
Meal addition
- You can add Thai peanut sauce to your regular noodles or grilled chicken for added taste.
- A very popular peanut chutney can be made to be consumed with South Indian dishes.
- For added texture and crunch, add peanuts to the salad.
Recommended Quantity of Peanuts and Peanut Butter
Whether it’s about enjoying a handful of peanuts or relishing a spoonful of peanut butter, remember that moderation should be the key. Let’s understand how much quantity we should intake :
Peanut Butter: A small handful of peanuts, with approximately 28 grams, is enough to gain the nutritional benefits.
Peanuts : 1 to 2 tablespoons per day of peanut butter is only considered healthy for most adults.
Make sure to follow healthy eating habits and go for only natural peanut butter with no added sugar or hydrogenated oils for maximum health benefits.
Battle Between Peanut vs Peanut Butter – Which is Better?
| Nutrient | Peanut Butter (2 tbsp) | Peanut (28 grams ) |
| Protein | 8 grams | 7.3 grams |
| Total fat | 16 grams | 14 grams |
| Calories | 188 kcal | 161 kcal |
| Fiber | 2 grams | 2.4 grams |
| Sugar (added) | Depends on different brands | 0 grams |
| Added Ingredients | May contain oil / Sugar | Nothing |
Conclusion: Through the table, we can come to a conclusion that although the nutritional value of both the variants is high and almost the same, the difference comes in the added ingredients and fibre content when eaten plain. Hence, it can be stated that whole peanuts can be a better option.
