Fitness & Sports

How to Eat Peanut Butter in India?

In today’s time, the name peanut butter is known to every person, but many people do not know very well when and how to eat peanut butter. It is often seen, that you have to think a lot to include foods rich in fat in the diet. Whether it is building muscle, reducing fat, or achieving better fitness, fat-rich things are denied in every type of lifestyle. Meanwhile, the name peanut butter also comes in fat-rich things.

Peanut butter how when why to eat

Let us tell you, peanut butter is one such food, which is considered very beneficial to include in the diet to achieve any type of fitness goal and maintain good health. Although peanut butter is also high in fat, fitness trainers and dieticians recommend adding it to the daily diet. It is not necessary that peanut butter can be used only by exercisers or gym goers, but all people, women, men, children, old people, etc. can take it into their diet.

Consuming peanut butter is beneficial for every human being, but some myths and misconceptions always stop you from consuming peanut butter. Let us tell you, not only does it contain fat, but it is also a very good source of protein.

So let us know in detail about peanut butter with the help of this article, what is peanut butter, how it is made, the amount of protein in peanut butter, what are its advantages and disadvantages, and when to eat and how to eat peanut butter.

What is Peanut Butter?

Peanut butter is a type of food paste made from roasted peanuts. It is rich in proteins, carbohydrates, healthy fats, fibers, and vitamins & minerals. It is a completely vegetarian product, which is used as a food product. It is also known for its excellent taste. Usually, additional ingredients are added to it for taste and quality such as salt, sweeteners, emulsifiers, etc.

Peanut butter is generally an unprocessed food, which is a paste of one and only peanuts. The brands that make peanut butter add extra sugar, vegetable oil, and very small amounts of trans fat to it, which increases its quality and validity. Despite this, it is completely natural. Additional ingredients are added to peanut butter to make it last longer and improve its taste.

How is Peanut Butter made?

The process of making peanut butter is very easy. You can make it very easily at home also. Here first of all we know about how peanut butter is made in a factory or food plant.

Peanut Butter making process –

In the process of making it, the groundnut is first delivered to the food plant. The groundnut is in the machine, which separates both the peanut and the top shell.

Now the peanuts are heated to a certain temperature. In this process of heating, peanuts are roasted.

After that, it is kept to cool down for some time. After this process, the peanut skins (burnt skin) are removed and now only roasted peanuts are left.

Now, these peanuts are grind finely with the help of a grinder machine and their paste is made. Vegetable oil, sugar, salt, and trans fat are also added during this process.

After the completion of this process, peanut butter is ready in the form of a thick paste. Now after checking its quality etc. it is filled in different types of jars and cartons and thus peanut butter is delivered to the market.

Nutrition Facts about Peanut Butter –

Proteins, carbohydrates, and fats are found in very good amounts in it, which are very beneficial for our body. Peanut butter is also called a superfood because it contains all the nutrients.

Peanut Butter (Amount Per 100 Grams Approx. Value)

  • Calories: 585
  • Total Fat: 50 g
  • Protein: 25 g
  • Total Carbohydrate: 20 g
  • Dietary fiber: 7 g
  • Sugar: 8 g
  • Sodium: 19 mg
  • Potassium: 651 mg
  • Cholesterol: 0 mg
  • Iron, Magnesium, Calcium, Vitamins A, B6, C & D: Adequate amounts

Protein Content in Peanut Butter –

How much protein is in peanut butter, this question definitely comes to everyone’s mind. Because, we must have heard it somewhere, that a lot of protein and fat are found in peanuts.

Let us tell you, peanuts are a very good source of protein, carbohydrates, and fat. About 25 grams of protein is found in 100 grams of peanut butter. Apart from this, about 50 grams of healthy fat and 20 grams of carbohydrates are found in its 100 grams.

Benefits of eating Peanut Butter –

Eating peanut butter is beneficial for people of all ages. However, it is more commonly used by people doing exercises or workouts and athletes.

If you also include it in your diet, then of course you can take health benefits from its consumption and make your fitness lifestyle the best.

Benefits of eating peanut butter like –

(1) Helps to build muscles.
(2) Helps in fat loss.
(3) Helps in bodybuilding.
(4) Controls blood sugar level.
(5) Removes problems related to the heart.
(6) Helps to meet the deficiency of protein.
(7) Helps in maintaining better skin.
(8) Strengthens the digestive system.
(9) Provides a sufficient amount of energy.
(10) Helps in increasing metabolism.

In this way, if you add peanut butter to your diet, then you can get its best benefits. Along with this, it also helps to make your fitness to the next level. (5 Best Peanut Butter for Weight Gain)

Disadvantages of eating Peanut Butter –

However, the benefits of using peanut butter are visible only. Its consumption does not cause any harm, provided it should be consumed in limited quantity.

Consuming peanut butter in excess can be a bit harmful. Apart from this, if you are an allergic tendency, then you may get to see its side effects.

Side effects caused by peanut butter in large quantities or for people who are allergic to it such as –

  • Allergies
  • Vomiting and diarrhea
  • Abdominal pain
  • Loss of appetite
  • Asthma

When should you eat Peanut Butter?

By the way, you can add peanut butter to your diet at any time. You can have it for morning breakfast, lunch, evening snack, dinner, or any time before bedtime.

But if we talk about when to eat peanut butter and what is the best time to eat it, then you can have it in pre-workout meals, in evening snacks, and in morning breakfast. These three times are the best to take it. At these three times, your body needs more calories, which helps in fulfilling.

If you work out regularly, then the best time for you to eat peanut butter is a pre-workout meal. Taking it in the pre-workout meal, it helps to provide you with plenty of energy during the workout, thereby completing your workout effectively. (5 Best Peanut Butter for Gym Workout)

How to eat Peanut Butter in India?

Now it comes to how to eat peanut butter, then you can take it with a protein shake, mass gainer shake, or milkshake. Apart from this, you can eat peanut butter by applying it on bread and also with oats. Apart from this, you can also eat it with brown rice cake.

If you work out regularly, then you can add peanut butter to a pre-workout meal by making a smoothie with oats and milk. This smoothie will help give you energy during workouts. (5 Best Peanut Butter for Athletes)

How much Peanut Butter should you eat?

One question definitely comes to everyone’s mind, how much peanut butter should be eaten or can be eaten in a day? So let us tell you, our body needs a certain amount of protein, carbs, and fat every day. And all these nutrients are present in abundance in peanut butter, so you can eat 30-50 grams of peanut butter in a day.

If you do activities like regular workouts or running etc. then you can also take 50-70 grams of this quantity per day. And if you are doing bodybuilding or your fitness goals are at the next level, then you can increase or decrease its quantity according to your diet plan.

Final Words –

Peanut butter is also kept in the category of a superfood, as it is rich in protein, carbohydrates, and fat. If you are an enthusiast of a healthy lifestyle and better fitness, then you can include it in your diet regularly. Of course, it will prove to be very beneficial for you.

Hopefully, the amount of protein, fat, and carbohydrate in peanut butter and when and how to eat peanut butter, this article must have been useful for you. If you liked the information, then do not forget to share it with your needy friends.

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Ashu Pawar

Ashu Pawar (Co-founder & Editor) is an ACE-certified personal trainer & gym instructor with more than 7 years of experience in the fitness industry. He also has a diploma in nutrition & dietetics. He specializes in weight loss training, muscle-building workouts, and nutrition & supplementation. He is also passionate about writing fitness and sports blogs. As an editor, he edits and curates content centered around fitness, sports, lifestyle, beauty, grooming, nutrition, and supplements. He also helps team members deliver polished and meticulously researched content. Expertise: Fitness, Sports, Grooming, Gym Instructions, Weight Loss/Gain, Nutrition & Supplements.

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