Recently, peanut butter has become a very popular superfood. Its mild nutty flavor makes it a good spread for sandwiches, a great addition to smoothies, and a delicious dip for most appetizers. In principle, peanut paste is a healthy addition to the diet. However, its excessive amount can create an additional burden on the body in general and the digestive system in particular, which causes
Recently, peanut butter has become a very popular superfood. Its mild nutty flavor makes it a good spread for sandwiches, a great addition to smoothies, and a delicious dip for most appetizers. In principle, peanut paste is a healthy addition to the diet. However, its excessive amount can create an additional burden on the body in general and the digestive system in particular, which causes unwanted side reactions. Let's find out what the experts have to say about a safe serving size for peanut butter and the risks of not following the guidelines.
Not all nutritionists are fans of peanut butter , and often believe that other types of nut butters , such as almond, are a better choice. However, the general recommendations are as follows - 1-2 tbsp. a day of nut paste is quite enough to spread a sandwich or supplement a snack without negative effects on the body. Also, do not forget to pay attention to the product label to make sure that the paste is made exclusively from peanuts and does not contain any unnecessary additives.
Natural peanut paste can be used to prepare a nutritious snack or breakfast, as peanuts contain protein, healthy fats, carbohydrates and even antioxidants.
What will happen if you eat too much nut paste ? Let's look at the main negative side effects.
Peanuts themselves are quite a powerful allergen. Allergy can also be aggravated by the method of storage and processing of nuts . This is mainly because peanuts are grown in the ground, which makes them moist, and many nuts contain mycotoxins, which are a type of mold.
This is one of the reasons why so many children today have food allergies or inflammatory immune reactions after eating peanuts .
You've probably heard of omega-3 and omega-6, which are vital nutrients. However, we often consume too much omega-6, which leads to certain disorders. 2 tbsp. of peanut paste contain 4709 mg of omega-6 fatty acids and 26.6 mg of omega-3. At the same time, to maintain balance, the recommended ratio of omega-3 to omega-6 is 1:1, and peanut paste clearly violates this balance.
A diet that contains much more omega-6 fatty acids than omega-3s can lead to inflammation, oxidative stress, and clogged arteries. Consumption of 1 spoon of nut paste will not lead to cardiovascular disorders, but constant abuse can have negative health consequences.
One way to prevent this problem is to combine peanut butter with foods rich in omega-3s, such as chia seeds. Or enrich your diet with other foods rich in omega-3.
Peanut paste is very tasty, but also very high in calories, along with the fact that it is very easy to eat a lot and not notice it. If you abuse it regularly, it is very easy to gain a couple of extra kilograms. In addition, inflammation caused by high amounts of omega-6 in the diet can also have a negative effect on metabolism, making it difficult to metabolize and cause weight problems. Elevated cholesterol
Historically, some of the famous brands of peanut butter have been made with partially hydrogenated oil, which is a source of trans fats, which can raise levels of so-called bad cholesterol. In 2018, this ingredient was banned in many countries due to its health effects. Some brands have switched to adding fully hydrogenated oils to their peanut butter , which do not contain trans fats, but are still far less healthy than natural peanut oil due to the high level of processing.
Choose a nut paste that contains only peanuts and salt to avoid the consumption of hydrogenated oil, because the more natural the product, the healthier it is.