6 benefits of peanut butter and how to make it at home

Peanut butter, also called peanut butter, is an easy way to add calories and good fats to your diet, helping you gain weight in a healthy way, naturally stimulating muscle growth, and boosting immunity.

Ideally, peanut butter is made only from roasted and ground peanuts, with no added sugars or artificial sweeteners. In addition, there are versions on the market with the addition of whey protein, cocoa, or hazelnut, for example, which are also healthy and help to vary the taste of the diet.

Peanut butter can be used for several purposes, being lately more used to assist in the process of gaining muscle mass. Thus, peanut butter stimulates hypertrophy by having the following properties:

  • Be rich in protein, as peanuts naturally contain a good concentration of this nutrient;
  • Being a natural hypercaloric, favoring weight gain in a good way, without stimulating fat accumulation;
  • Being a source of  good fats like omega-3, which strengthens the immune system and reduces inflammation in the body;
  • Promote muscle contraction and prevent cramps, as it contains magnesium and potassium;
  • Being rich in B vitamins, which improves the functioning of mitochondria, which are parts of cells responsible for providing energy to the body;

Prevent muscle damage, as it is rich in antioxidants such as vitamin E and phytosterols.

To obtain these benefits, you should consume at least 1 tablespoon of peanut butter daily, which can be used as a filling in bread or added to vitamins, wholegrain cookie recipes, cake toppings, or over chopped fruit in a quick snack. . See also all the benefits of peanuts.

How to make peanut butter

To make traditional peanut butter, simply place 1 cup of skinless, roasted peanuts in a food processor or blender and blend until creamy paste forms, which must be stored in a container with a lid in the fridge. A tip is before putting it in the processor or blender, leave it for about 10 minutes in the low oven, so it is possible to guarantee more creaminess.

In addition, it is possible to make the paste saltier or sweeter according to taste. It can be salty with a little salt, or sweetened with a little honey, for example.

This paste can be consumed with fruits, toast, or even in vitamins. And can help in the process of gaining muscle mass. Discover some snack options to gain muscle mass.

Nutritional information

The following table provides nutritional information for 100 g of whole-grain peanut butter, with no added sugar or other ingredients.

Components      Quantity in 100 grams

Energy  620 Kcal

  • Carbohydrate    10.7 g
  • Protein 25.33 g
  • Fat          52.7 g
  • fibers    7.33 g
  • niacin    7.7 mg
  • Folic acid              160 mg

A tablespoon of peanut butter weighs about 15g. So it’s important to note the presence of sugar in the ingredients listed on the product’s label. Avoiding buying the spreads that contain added sugar to improve their taste.

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