A constant figure on the Instagram of fitness muses, the peanut butter is consumed from breakfast to pre-workout, with bread, tapioca, fruit, and in those moments when you feel like eating a candy.

In addition to being delicious, peanut butter gives feeling of satiety And if you thought peanuts were an oilseed, just like walnuts and chestnuts, you were wrong. Peanuts are a legume - amazingly enough, from the same family as beans.

Does peanut butter lose weight?

Apparently so, because it provides extra energy to work out. And when combined with a source of whole-grain carbohydrate - brown rice toast, for example - it increases the feeling of satiety, avoiding snacking between meals.

Beneficial for the heart

A study published in the British Journal of Nutrition found that the array of antioxidants may be the key to the benefits to the heart. Those who eat peanut paste 4 times a week may have their risk of death from heart disease reduced by 37% compared to those who do not. It may also lower bad cholesterol (LDL) and maintain good cholesterol (HDL).

Prevents diabetes

Research published in the Journal of the American Medical Association has shown that the intake of two tablespoons of peanut butter It also helps control blood sugar levels, as it is an excellent source of omega-9.

Perfect for weightlifters

This food is a great source of energy. And, of course, it contains a high protein content, which is essential for hypertrophy. Being rich in potassium and magnesium, it speeds up the recovery process of the muscles.

How to make peanut butter

Toast the peanuts in a low oven for about 20 minutes. Low heat is essential to preserve the healthy oils in the food. Afterwards, put them in a blender for a few minutes until they turn into a paste. If you like, add a little salt to the mixture. Don't forget to store it in a well-sealed container in the refrigerator.

Recommended quantity

If you are not a big fan of exercise, limit yourself to one tablespoon a day. You can add it to your breakfast and even to your afternoon snacks. If you are more active and exercise regularly, you can consume two tablespoons.