Did I Just Say Peanut Butter?

 

Did I just say Peanut Butter??!! YES! Peanut butter is such a great food that has so many health benefits. Who knew that peanut butter can help you reach your health and fitness goals due to high protein, fiber, vitamins, and minerals.

History:

The peanut is actually not a nut and is really a legume which is native to South America. The peanut is composed of half good fats, and the remainder of the peanut is compromised of protein, carbohydrates, and fiber.

So who came up with peanut butter? Let’s discuss the history of peanut butter and who developed the idea of such an amazing tasting food. It was believed to have started back to the Ancient Incas and the Aztecs who would grind up roasted peanuts into a paste consistency.

In modern times peanut butter is processed with specific equipment and there are three inventors who can be credited with that feat. Marcellus Gilmore Edson who resides in Canada, in 1884, patented peanut paste which he roasted peanuts between two heated surfaces. Dr. John Harvey Kellogg, soon after in 1895, patented a specific process for creating peanut butter from raw peanuts. Finally, in 1903, Dr. Ambrose Straub patented a peanut butter making machine.

According to Texas Peanut Board Americans eat 3 lbs. of peanut butter every year which equals about 700 million pounds. Another fun fact is that the average American child will eat 1,500 peanut butter sandwiches by the time the child graduates from high school.

Health Benefits:

There are multiple health benefits to consuming the amazing food called peanut butter. Peanut butter has many essential nutrients that benefits our bodies. It has been stated in multiple articles that women should have approximately 5 to 6 teaspoons of oil a day and men need about 6 to 7 teaspoons. One of the biggest things that peanut butter offers is its healthy fat content. Yes, I just said healthy fat! Peanut butter is compromised of monosaturated fats, which can help lower the levels of cholesterol, and provide cardiovascular benefits. Another benefit of peanut butter is the source of manganese which helps remove toxic ammonia from our body protecting our cells from physiological stress. This mineral also helps with tissue grown, and healthy bone development.

Even though peanut butter may be high in calories,  its tasty and dense which helps us be satisfied and stay fuller longer. If you are eating something that you enjoy, and something that helps you keep full this will in the end help you from wanting to snack on other unhealthy options.  Overeating is something we want to avoid and having a fulfilling snack such as peanut butter will lead to weight loss. Like any food option, moderation is important.

Different Types:

There are so many types of peanut butter on the market. Many of them use marketing tips to make them more appealing. Some examples of marketing tactics are that their peanut butter is low in calories, low in sugar, organic, high protein, low in carbohydrates, or all natural. So with there being so many on the market how you differentiate which ones would be most beneficial? Its all about reading the nutritional label and choosing which bests fits your lifestyle. Below are 4 different types of peanut butter with different sugar and protein contents.

What’s amazing with peanut butter is that it may be high in fat and calories, but you get a lot of nutritional value from that investment. So when reading your nutritional labels look for an option lower in sugar, high in protein, and lower in calories. Also make sure to look at the serving size, where I have seen serving sizes to be either 1 tablespoon or 2 tablespoon so take that into consideration.

So Many Ways to Eat Peanut Butter:

There are so many ways to utilize peanut butter to get the extra protein in your diet with a healthy fat. One of my favorites is spreading a serving size on a non-salted rice cake which is a great way to get a healhy carbohydrate and good fat in your meals. Another great way to utilize peanut butter is to add it into a blended shake where you get the nutty flavoring, and texture of peanut butter while still consuming a healthy frozen meal. Another option is to spread peanut butter on a whole grain toast, english muffing or bagle instead of butter or cream cheese. Also you can add peanut butter into your baking needs and substutie the margine or or butter.

I love trying new recpies, and there are so many options here to try including peanut butter granola :Shape Magazine

Peanut butter is one of my favorite snacks. I recommended using peanut butter in ways to make better choices in the kitchen, and add some great nutritional values to your daily food intake. Peanut butter can help you reach your health and fitness goals due to its high protein, fiber, vitamins and minerals.

I would love to help you on your health and fitness goals, and would love the opportunity to keep you accountable daily (by sending daily emails), and making customized meal and workout suggestions. I have limited spots, and if your interested, you can sign up under my online store.

Chrissy

 

 

 

 

 

Sources:
http://www.webmd.com/food-recipes/features/nutty-about-peanut-butter#1

http://nationalpeanutboard.org/peanut-info/who-invented-peanut-butter.htm

https://pixabay.com/en/bake-board-bread-breakfast-brown-1238884/

http://healthyeating.sfgate.com/benefits-eating-peanut-butter-4189.html