THEthe peanut butter, If 100% natural, it is a real mine of macro and essential micro nutrients to the body. Yet, there is still a tendency to erroneously associate it with a fatty and unhealthy diet of North American matrix. Let’s try to shed light on this food and find out with the nutritionist which one to choose, how and how much how.
Peanut butter: a concentrate of well -being
«The advice is to use A portion of about 30 grams. This weight, although contained, is a concentrate of nutrients. First of all, 7-8 grams of protein, ideal for maintaining muscle mass. Contain good fatsmono and polyunsaturated, which support the cardiovascular system. It is also an interesting source of minerals and vitamins.
Inside, in fact, they are present Magnesium, potassium and vitamin E, fundamental for muscle and nervous function. There are also the fiberabout 2 grams, which contribute to intestinal health and glycemic control. This is an aspect that makes peanut butter really interesting even for those suffering from insulin-resistance », explains the Dr. Ilenia Grieconutritionist and founder biologist of the private nutrition method.
Peanut butter and blood sugar: friends or enemies?
«The peanut butter, unlike other foods rich in fats and proteins, has a low glycemic index, equal to about 14 out of 100. According to what has shown a study published on The Journal of Nutrition, Consuming it in the morning reduces post-prandial blood sugar peaks and improves insulin sensitivity during the day. It is therefore an excellent choice for those who want to keep blood sugar stable and reduce the risk of insulin-resistance “, underlines the expert. The term insulin-resistance is meant theInability of the body’s cells to respond to insulin hormone. This means that glucose cannot be absorbed and therefore used by the cells themselves.
Satiety and metabolism
Does peanut butter help to control hunger? «A study published on British Journal of Nutrition highlighted that The fats and proteins contained in peanuts help to reduce hunger from 2 to 5 hours after consumption. Decidedly longer than other snacks rich in simple carbohydrates. One of the most interesting aspects, therefore, concerns its impact on satiety. It may therefore be appropriate, even for those who want to dispose of the excess pounds, insert the peanut butter for breakfast or as a snack, Spread a teaspoon on a slice of wholemeal bread. This way it will be possible Check hunger attacks and improve weight management», Continues Dr. Grieco.
Peanut butter and sport
«For those who practice sports, this food is an excellent ally. His proteins help to preserve muscle massWhile Grassi provide gradual release energy. A study conducted on a sample of athletes published on The American Journal of Clinical Nutrition highlighted that The monounsaturated fatty acids present in peanuts improve energy efficiency and physical resistance. For those who are called to a physical performance, I recommend eating it on a slice of wholemeal bread for a supported energy before doing sports. After trainingInstead, it is possible to add it In a smoothie with banana and proteins for muscle recovery. What is necessary to underline is that these benefits refer to the version with the 100% peanuts, without added sugars or hydrogenated oils. It is therefore necessary be careful in the purchase or, alternatively, choose to prepare it at home. Everything will seem even more tasty because it is done with her own hands », concludes the nutritionist.
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