Peanut Butter

Peanut butter benefits:

Peanut butter is a good source of protein, especially for vegetarians.

Good for heart: Peanuts contain 57mg of magnesium content in each serving which is good for the heart and also an essential nutrient for people with diabetes as Continuous periods of high blood sugar may reduce magnesium levels in the body.

Also, research done by American Diabetes Association (ADA) suggests that including 46gms of peanuts per day in our daily diet plan for the period of 6 months could benefit the heart, improve blood lipid profiles and control the weight of people with diabetes.  Peanuts for diabetes is one of the good options to choose from.

Improves bones health: Each serving contains phosphorous which is about 107mg. It helps the body to build healthy bones and healthy cells to produce energy. how to make peanut butter at home?

Qualities of zinc: It contains zinc which is 0.85mg in each serving. it is necessary for immunity and increases protein synthesis.

Weight loss: It may help in weight management due to the reason that nuts give a feeling of fullness due to its contents of protein, fat, and fiber.

Suitable for diabetics: Peanuts are low in carbohydrates and contain good amounts of fats and protein, as well as some fiber that is friendly for diabetics.

The American Diabetes Association (ADA) recommends that people should replace saturated fats with monounsaturated fats in their diets. They suggest peanut’s butter, peanuts, and oil as good sources of monounsaturated fat. They are also high in Healthy Fats, most of the fat in peanut butter is made up of oleic acid, a healthy type of monounsaturated fat also found in high amounts in olive oil also.

However, there are also nutritional DISADVANTAGES if a person eats more than the recommended amount of peanut butter as it is high in calories of about 160 cal per serving.

Saturated fats:  Each serving contains 3.05 g of saturated fats, which is 23.5 percent which is higher than the recommended daily intake according to the American Heart Association.

Sodium: It also contains 152 mg of sodium, which is approximately 10% of the daily required intake of sodium of 1,500 mg.

Peanut also provides linoleic acid which is an essential omega-6 fatty acid abundantly found in most vegetable oils. Which some studies suggest that a high intake of omega-6 fatty acids may increase inflammation and the risk of chronic disease. However, not all scientists are convinced by this theory.

There are many brands in the market these days, Alpinp, Myfitnessness, and Skippy, etc.

Peanut Butter Cookies recipe

peanut butter for weight loss

Ingredients:

1 cup of wheat flour
1/2 cup of maida (all-purpose flour)
1/2 teaspoon of baking powder
1/2 teaspoon of baking soda
1/4 spoon of salt
sugar-free according to taste
1 whole egg
300gms of peanut butter (creamy/crunchy)
1 teaspoon of vanilla extract
50gms of natural white butter

Instructions:

1. mix the wheat flour, maida, baking powder, baking soda, and salt together in a medium bowl. Keep it aside.
2. Blend peanut butter and sugar-free in a blender then add eggs and then blend it again until it is mixed well. Then add butter and vanilla extract and mix it well again.
3. Cover and keep the dough for 1 hour in the refrigerator.
4. Preheat oven to 200-250 degrees.
5. Shape the dough into small cookies shape and keep it in the oven for 8-12 minutes.
6. Remove the peanut butter cookie from the oven. Cool the cookies for 5 minutes.
7. Cookies remain fresh at room temperature for 5-7 days.

Description

Peanut butter cookies are the best option to snack in the times when we are craved. Its better than to have something unhealthy. you can have these cookies with your coffee or whey protein shakes.benefits of peanut butter in hindi,benefits of peanut butter in weight loss