Usually those people who stick to keto diets try not to include legumes in their diet due to the large amount of carbohydrates inside. However, peanuts are considered an exception, considering them to be nuts, and not legumes. Peanut butter contains a lot of protein and healthy fats. This is a great snack for people who are on keto diets. Peanut can be simply eaten with a spoon or can be added as a topping for your pancakes or a cocktail. Many people use it in baking. For example, to make peanut bread.
This product has many advantages and disadvantages. Let’s discuss, in what quantities should peanut butter be used, what risks does it carry? Should you include this product in your ratio during the keto diet?
Peanut Butter Composition
Peanuts are great for many diets, it’s much fatter than many useful legumes: lentils, beans, peas (which are high in fiber). 100 grams of peanut butter contains:
- 600 calories
- 10 grams of carbohydrates
- 50 grams of fat
- 25 grams of protein
Due to the high calorie content, adjust the amount of oil you will be eating. It is desirable to be limited to two tablespoons per day (they contain 193 calories, 15 grams of fat, 4 grams of carbohydrates and 10 grams of protein).
Remember that only natural pasta is useful without adding sugar, palm oil, salt and sweeteners. Carefully read the label on the jar with the product!
What is the use of peanut butter?
Peanuts protects you from heart disease
Scientific studies show that people who regularly consume nuts have less risk of developingcardiovascular disease. This is due to the fact that high-calorie and fatty peanuts quickly saturate a person, not allowing him to eat more harmful food. For this reason, peanuts are often included in diets.
Peanut butter helps in losing weight
Many scientists say that peanuts contain too many calories, and this only hinders the process of losing weight. However, this is not entirely true.
A study was conducted where overweight people were offered to play sports in order to increase the amount of energy consumed. At the same time, they had to include peanut butter in their daily diet. During the 12 weeks of this practice, people acquired much less fat, although they consumed calories 10% more than the group of subjects who did not include nuts in the diet. Researchers thought that there is a cause to it. They believe that the calories in peanuts are not completely absorbed and digested.
Negative effects of eating peanut butter?
Aflatoxin is a toxic substance found in Aspergillus mold. This mold often appears on peanuts (sometimes seen on corn). A small amount of aflatoxin does not harm a person. The appearance of mold is possible in warm and humid conditions, in violation of the conditions of storage of nuts.
When people consume a lot of nuts, then there is a risk of aflatoxicosis – severe food poisoning. Poisoning can cause liver failure.
However, you shouldn’t be greatly afraid of this toxin, since the processing of peanuts and their roasting in the manufacture of peanut butter reduces the amount of mold by 90%
People with susceptibility to peanuts often receive a response from the body in the form of: itching, swelling, runny nose, anaphylaxis (the airways overlap, the person suffocates). If an anaphylactic reaction occurs, you should immediately adrenaline the victim and search for help in the nearest hospital.
Peanut butter is easy to eat
Excessive use of peanuts can only aggravate your health and roll back the progress in losing weight. Regulate portions of nuts for every day.
Peanut contains phytic acid
Phytic acid is an anti-nutrient that is found in many plant products: seeds, legumes, cereals, nuts, and sometimes vegetables.
For humans, this component isn’t beneficial because phytic acid binds minerals in the digestive tract, making it difficult for the body to absorb them. Minerals useful for the body are associated with acid and are simply removed from the human body.
The human body does not contain enzymes that could digest phytic acid. When it enters the gastrointestinal tract, the antinutrient provokes a deterioration in the absorption of calcium, phosphorus, iron, which are contained in the same product.