Natural Peanut Butter - Benefits, Uses & Side Effects

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eanut butter has long been among the most versatile and delicious spreads in many households worldwide. Both kids and adults love its rich creamy texture, taste and endless possibilities. Whether you prefer creamy or crunchy, there’s just something about the smooth, velvety peanut butter that pairs well with sweet and savoury dishes to hit just the right spot. The quick and easy snack is perfect for slathering on toast, and fruits, as a topping for oatmeal, and offers a refreshingly, delicious twist when used for making cookies, brownies and as sauce for stir-fries.

No wonder why the Peanut butter brands have expanded to offer everything from natural, flavoured, creamy, crunchy variants, and single-serve sachets to big tubs to cater to the different needs of Peanut butter lovers.

In recent years, the clean ingredient list has appealed to health-conscious consumers and hence there has been a shift towards a healthier alternative: Natural and Unsweetened Peanut Butter.

As people continue to prioritize health and well-being, the clean ingredient profile (contains just one ingredient), the simplicity and nutritional benefits of natural Peanut butter have gained wide popularity.  

Also Read: How To Store Peanut Butter?

AS-IT-IS PEANUT BUTTER – NATURAL & UNSWEETENED

AS-IT-IS Peanut butter is a 100% pure, vegan, unrefined, unprocessed Peanut butter that comes in creamy, and crunchy variants. The natural Peanut butter is made from 100% roasted peanuts, it is unflavoured and does not contain added sugar, salt, oil, preservatives or additives.

HEALTH BENEFITS OF NATURAL PEANUT BUTTER

NUTRITIONAL VALUE

Natural Peanut butter contains minimal ingredients, ideally just the peanuts. It is packed with protein, fiber, and healthy fats which makes it an excellent choice for vegetarians and vegans looking for plant-based protein. Natural Peanut butter contains a good source of vitamin B, potassium, magnesium, and iron. Although natural Peanut butter is high in fats, a larger portion of it comes from monounsaturated and polyunsaturated fats. While the good amount of protein in natural Peanut butter can help in muscle repair, and boost immune function, fiber can contribute to digestive health, healthy fats are beneficial for heart health, and the micronutrients provide antioxidant protection.

Natural Peanut butter can keep you full and satisfied and can contribute as a great on-the-go energizing snack.

Also Read: Top 5 Nutritional Benefits Of Peanut butter

HELPS IN WEIGHT MANAGEMENT

Due to its unique nutritional profile, the natural Peanut butter can contribute to a delicious and nutritious way to help with weight management. The creamy Peanut butter is high in protein which can help increase metabolism, and keep you full for longer. The healthy fat content in natural Peanut butter is not just heart-healthy but can keep you feeling full (fat digestion is slower than carbohydrates) and satisfied for longer periods. The fiber in Peanut butter can keep you feeling full. When consumed as a snack between meals, Peanut butter can prevent overeating and snacking on unhealthy options throughout the day. Another important factor about natural Peanut butter is that it has a low glycemic index, which means it does not cause blood sugar spikes and can help maintain hunger throughout the day.

Also Read: Does Peanut Butter Cause Weight Gain?

SIDE EFFECTS OF PEANUT BUTTER

• As you know, peanuts are one of the most common food allergens, in that sense, natural Peanut butter is no exception.

• A small serving (2 tbsp) of natural Peanut butter contains nearly 200-210Kcal energy. So be cautious about the portion sizes to avoid consuming too many calories. Excessive intake of Peanut butter (although it’s natural) can lead to weight gain.

• Pair it with low-calorie foods like carrots, wholegrains and apples, such combinations are not only nutritious but also satisfy cravings without adding too much calorie intake.

• The high-fat content of peanut butter may cause stomach discomfort in some people. Reduce the intake if you experience such symptoms.

• Use natural Peanut butter as part of your balanced diet instead of using it as the main focus.

Follow these tips to enjoy the natural Peanut butter in a balanced and health-conscious way.

Also Read: Is Peanut Butter Good For Weight Loss?

CULINARY USES

The creamy, crunchy, delicious, nutty Peanut butter has a variety of culinary benefits that enhance any recipe. Here are some culinary benefits of Peanut butter.

PEANUT BUTTER HUMMUS

Ingredients: 1 cup chickpeas (drained and rinsed), 1 clove garlic, 6 tbsp AS-IT-IS peanut butter, 60ml olive oil/coconut oil, 3 tbsp lemon juice, 1tbsp salt, 2 tbsp ground cumin, 1 tsp pepper powder, 5 tbsp Greek yoghurt, 1 pinch paprika, 1 tsp minced parsley.

Preparation: In a food processor, combine all the ingredients and blend until smooth. Sprinkle paprika, and parsley over the mixture and drizzle olive oil. Serve with cucumber slices.

PEANUT BUTTER COOKIES

Ingredients: 1 cup AS-IT-IS peanut butter, 1 cup oats (semi-ground), 2 tbsp honey, 2 tbsp choco chips, 2 tbsp chopped nuts, 1 tsp pumpkin seeds, 2 tsp chia seeds, 1 tsp vanilla extract, 1 tsp cinnamon.

Preparation: Combine all the ingredients well in a glass bowl, cover it and freeze it in the refrigerator for an hour. Scoop it out and pat it into cookies. You can pour melted chocolate on top if you like and relish it. 

PEANUT BUTTER MUFFINS

Ingredients: ½ cup AS-IT-IS peanut butter, 1 cup mashed banana puree, 2 cups oats flour/whole wheat flour, ½ cup almond milk, ½ cup yoghurt, 1 tbsp almond bits, 1tsp vanilla extract, 1 tsp cinnamon, ½ tsp baking powder, a pinch of salt.

Preparation: Whisk all the ingredients well in a bowl, pour into muffin tins, and bake at 400⁰ degrees for 7-9 minutes in an oven. Pour ¼ cup melted peanut butter or choco syrup as topping.

Whether you’re looking for a healthier alternative to Peanut butter or simply seeking a natural, delicious spread, natural Peanut butter is a creamy evolution that is here to stay…

Time to stock up on the star-spread, once you start incorporating AS-IT-IS Peanut butter into your routine, you’ll wonder how you ever lived without it…

Also Read: Recipes On Peanut Butter

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