What else you need to know about peanut butter
In general, it is not difficult for the stomach to assimilate. Peanuts help him tolerate them better than other nuts for those suffering from irritable bowel syndrome. However, being an optimal source of fiber, peanuts can cause discomfort in the case of those with gastrointestinal dysfunctions or with a moderate fiber consumption.
On the other hand, eating too much peanut butter without alternating it with other foods can lead to unbalanced nutritional intake.
Although highly nutritious, it is ideally combined with whole grains, fruits, vegetables and other nutrient-dense food sources. This way you will satisfy all your nutritional needs.
Remember that fiber is not the only remedy for constipation. Adding more fluids to your eating routine and daily exercise encourages healthy and regular digestion.
But if you overdo it with fiber, you risk constipation, especially if you don’t also increase your fluid intake. This is especially true if you suddenly increase your fiber intake.
Potential adverse effects
If you are allergic to peanuts, eating them can lead to anaphylaxis, a potentially fatal allergic response. Other symptoms of peanut butter allergy include vomiting, stomach cramps, indigestion, difficulty breathing, hoarseness, hives, swelling, dizziness, and confusion.
If you’re more likely to be intolerant to peanuts, regular consumption of peanut butter can cause constipation, Chun explains, especially if you don’t consume enough dietary fiber and fluids throughout the day. If you have an allergy, it’s best to avoid peanuts altogether.
Health benefit or junk food
Recently, peanut butter has been at the center of public controversy over its safety, notes verywellhealth. Thus, some specialists have criticized its unbalanced content of salt, added sugar and unhealthy oils.
But choosing a product of quality and as natural as possible, certified by the data on its label, could eliminate potential risk factors.
As a general guideline, the label should be as low in ingredients as possible. In any case, care must be taken that the added sugar it includes does not exceed 10% of the daily caloric intake. You also have to be careful not to exceed two tablespoons a day, as it provides 3.23 grams of saturated fat.
Other ingredients on the label to avoid are oils and sweeteners. It’s good to know that reduced-fat peanut butter will most likely have added salt and sugar.
Interesting vegan alternatives to peanut butter
If you’re aiming for fewer calories and less fat, peanut powder is a viable option. You can make a paste out of it, although it won’t taste the same as peanut butter.
Another interesting option is almond powder, which contains 19 grams of fat and 5 grams of protein. It contains healthy fats, vitamins like vitamin E, magnesium and calcium.
Cashew butter contains 16 grams of fat and 6 grams of protein. It contains healthy fats and is a good source of iron. Other alternatives recommended by nutritionists are macadamia butter and nut butter. For more refined tastes, you can also consider pistachio butter.
2023-12-11 05:31:13
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