Peanut Butter [among other nut butters] are one of my absolute “must haves.” It satisfies my need for something indulgent, yet it packs a powerful nutritional benefit as well…provided you choose the right kind. A lot of commercial peanut butter sold in stores is highly processed and loaded with preservatives, and genetically modified ingredients (soybean oil (GMO), maltrodextrin (GMO), hydrogenated vegetable oil (GMO), mono-and diglycerides , includes added sugar, oils, and other preservatives.)
I recently followed this wonderful video [posted below] from Canadian Living to make my own peanut butter…and the results were amazing! I won’t ever buy peanut butter in the store again. [you can use the same method for other types of nut butters as well] I was in complete control over the entire process from the ingredients [no sugar in mine], all the way down to the consistency [I like mine crunchy]. Watch the video below and try it for yourself! It’s so easy, I guarantee you’ll love it!
Wait….what are the health benefits of Peanut Butter anyway?
1. It helps you lose weight
It has the enviable combination of fiber (2 g per serving) and protein (8 g per serving) that fills you up and keeps you feeling full longer, so you eat less overall. Plus, there’s nothing more indulgent than licking peanut butter off a spoon–and indulgence (in moderation) helps dieters fight cravings and stay on track.
2. It’s packed with nutrition
A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.
3. Its got the good fat
Peanut butter is chock-full of heart-healthy monounsaturated fat. A recent study found that insulin-resistant adults who ate a diet high in mono saturated fats had less belly fat than people who ate more carbohydrates or saturated fat.
PS: If you’re buying reduced-fat peanut butter because you think it’s better for your waistline, save your money. The calories are the same (or even a little higher) thanks to the extra ingredients that are added to make up for the missing fat (including more sugar).
Starting a new habit takes time and doesn’t happen overnight! Set yourself up for success and get the most miles out of your wellness using this great recipe as an introduction to a healthier diet.
For more on health, wellness, and other Holistic Essentials, visit my website www.HolisticEssentials.ca
-Yours in wellness,