Why is peanut butter considered fattening?
Article by Diet Bites
Excellent Protein Source, Provides Quick Energy
Because peanut butter is high in fat and caloric values it is often tagged a 'no-no' by dieters.
A couple of Tablespoons of peanut butter, which is equivalent to about the size of a golf ball - as well as considered as the recommended serving size, equals the neighborhood of 200 kcals.
The reduced fat varieties typically contain about 10 calories less per serving - so this is not a big deal when it comes to kcal savings.
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So should peanut butter be stricken off of an individual's healthy eating plan? No!
It's considered a super food because it is simply a creamy product of the natural nut. It also provides a burst of nutritional values in the area of protein grams and it gives the body a quick burst of energy shortly after it is consumed - without those levels peaking and then suddenly dropping as is the case with foods high in processed sugar content.
In addition, just a teaspoon goes quite a ways to add flavor. One teaspoon spread across the top of a plain rice cake can turn the snack into an enjoyable mini-feast.
Add slices of fresh sliced ripened banana to the butter before topping the rice cake - or simply add the slices to the top after spreading and nutritional values increase further still without adding a significant amount of caloric content.
This natural super food also packs awesome satiety powers that will leave the individual feeling full for hours to come; this is an important note because almost 100% of the time, the weight loss plan is compromised because of feelings of hunger.
Distribution of Fat Content
Let's look in the area of fat distribution; note that the monounsaturated fat grams contained in one serving is about 8 while the polyunsaturated fats equal about 4.5 grams. These are the healthier sources of fat - with the monounsaturated being the most desirable.
They can be found in peanut and olive oil; the polyunsaturated can be found in unhydrogenated margarine. And the saturated varieties are found in butter. Can you see the healthy tier as the better choices for the diet?
If we had to pick, olive or peanut oil would be our best choice based on fat distribution, then a reduced fat margarine and lastly, the butter.
Saturated fats remain solid even at room temperatures. These along with Trans fats should be avoided in your eating plan whether you are tying to lose weight, or not as they impact the heart an circulatory system in a negative manner.
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Nutrition Facts, Calories in Smooth Peanut Butter
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Nutritional Elements |
Units |
100 grams |
2 Tablespoons |
1 Cup |
| Energy, Calories |
kcals |
588 |
188 |
1517 |
| Protein |
g |
21.93 |
7.02 |
56.58 |
| Carbohydrates |
g |
23.98 |
7.67 |
61.87 |
| Fiber, Dietary |
g |
5.7 |
1.8 |
14.7 |
| Sugars |
g |
6.50 |
2.08 |
16.77 |
| Total Fat |
g |
49.54 |
15.85 |
127.81 |
| Saturated Fat |
g |
9.519 |
3.046 |
24.559 |
| Monounsaturated Fat |
g |
20.726 |
6.632 |
53.473 |
| Polyunsaturated Fat |
g |
11.331 |
3.626 |
29.234 |
| Cholesterol |
mg |
0 |
0 |
0 |
Other Nut Based Butters, Health Notes
There are numerous varieties of butters prepared from various nuts at the market - from hazelnuts to almonds to cashews.
Each have their own unique flavor while bringing something different to the eating plan in the area of nutritional values.
In Summary
Our tip: Purchase WHIPPED peanut butter which contains about 140 calories per 2 Tablespoons.
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