Peanut butter is an indispensable part of any home in my country. We use it with salads and even in cooking some traditional dishes. So, it is not strange that we prepare it on our own; even the people that buy it get it from others who make it at home.
In this post, I will share with you the health benefits of peanut butter, why you should make it at home, and an easy way to make your own peanut butter.
The Health Benefits of Peanuts
Peanuts are rich in three main nutrients, which are protein, fiber, and unsaturated fats. In other words, the best for human nutrition.
Here are the nutritional values of peanuts, all types, per 100 g.
Principle Nutrient Value according to USDA National Nutrient Data Base:
Energy 567 Kcal
Carbohydrates 16.13 g
Protein 25.80 g
Total Fat: 49.24 g
Cholesterol 0 mg
Dietary Fiber 8.5 g
Vitamins
Folates 240 μg
Niacin 12.066 mg
Pantothenic acid 1.767 mg
Pyridoxine 0.348 mg
Riboflavin 0.135 mg
Thiamin 0.640 mg
Vitamin A 0 IU
Vitamin C 0
Vitamin E 8.33 mg
Electrolytes
Sodium 18 mg
Potassium 705 mg
Minerals
Calcium 92 mg
Copper 1.144 mg
Iron 4.58 mg
Magnesium 168 mg
Manganese 1.934 mg
Phosphorus 76 mg
Selenium 7.2 μg
Zinc 3.27 mg
1. Peanut Products Are Good For The Heart
The amount of healthy monounsaturated fatty acids present in peanut products is more beneficial to the heart than a low-fat diet. In a study, it was found that the fats in peanut lowered the total body cholesterol of the participants by 11%, the bad LDL by 14%, a reduction in triglycerides, while the good HDL was maintained.
2. Help With Malnutrition
The new data show that the fats in peanuts provide a healthy source of calories for malnourished children and infants. In fact, in recent years, it has played a significant role in eradicating malnutrition among the population in many African countries. That's how much it is full of nutrition.
3. Protein Content
Peanuts have more protein. Compared to other nuts. The protein content level is actually close to that of beans and sometimes even more. Peanuts contain all the 20 essential amino acids that your body needs.
The protein in peanuts is soluble and has good emulsifying properties; for that, it has been incorporated as a part of baby formula.
4. Fiber Content
The third main component of peanuts is fibers. Fibers here come in the form of sucrose and starch. When peanuts are added to a high-glycemic load meal (a meal containing a large amount of sugar or simple carbohydrates), it keeps the blood sugar on a stable level, preventing an abrupt rise in blood sugar levels.
The American Diabetes Association ranks peanuts as a diabetes superfood.
5. The Vitamins in Peanuts
1. Niacin
Peanuts contain niacin, which is an important vitamin for gut health, skin (Niacinamide serum and cream are now used for skin care), nerves, the transformation of food into energy, and offers potential protection against Alzheimer's disease.
2. Vitamin E
One of the hardest vitamins to come by (over 90% of men and women do not reach the recommended daily value). Consuming low quantities of vitamin E can benefit against heart disease.
3. Folate
Folate is important during pregnancy and infancy. It also plays an important role in the production and maintenance of cells. Peanuts have a good amount of folate.
6. Minerals Content
It is important to know that consuming peanuts in a small amount can cover the daily recommended amount for many minerals. Peanuts are very rich in copper, magnesium, iron, and phosphorus.
This might provide further benefits because magnesium intake is associated with a reduced risk of type 2 diabetes mellitus and metabolic syndrome.
Why Make Your Own Peanut Butter Instead Of Buying It
Well, there are a few reasons as to why you better make your own peanut butter at home; my guess is that you already have an idea.
1. No Preservatives
A homemade peanut butter is a clean and preservative-free butter, which means you are sparing your body from having to deal with extra ingredients that it has no business dealing with. It is suitable for those who are embracing a clean eating lifestyle.
2. No Added Sugar
Most of the peanut butter brands that I know tend to have at least 6 grams of sugar in 300 g of peanut butter. And if there is one thing that your body does not need, it is added sugar. I know that there are some brands that have it sugar-free, but I never seem to find those easily, and also, they are expensive. For me, the sugar problem is not just about health. I use peanut butter to prepare some traditional wishes (I will share those with you soon enough), and the sugary flavor does not suit those dishes.
3. The Healthy Fats Are Still There
When you make it home, you can be sure that you are not getting the paste after all the oil has been stripped to make peanut oil. When you make it at home, you know that you will be reaping all the health benefits of the monounsaturated fatty acids.
4. The Texture
This one is just a personal preference of mine; the texture of the homemade peanut butter can be adjusted to your own personal preference. While most people in the western world prefer to be creamy smooth, where I am from, we like to be a little coarse, as that texture suits the salads and chilly sauce we use it for.
How to Make Your Own Peanut Butter
Now comes the practical part. Making peanut butter at home is easy and simple. Here is how:
Ingredients:
2 cups of unsalted roasted peanuts
1-2 tablespoons of peanut oil (or any neutral oil)
A pinch of salt
Instructions:
Blend the Peanuts: Add the roasted peanuts to a food processor or a blender. Then, start blending at medium speed.
Scrape Down the Sides: As the peanuts begin to break down, pause a bit to scrape the sides of the bowl and make sure everything blends evenly.
Add Oil: After the peanuts have become crumbly, gradually add the peanut oil to create a smoother texture. Then blend the mixture once more for a couple of minutes until you get the texture you want.
Sweeten and Salt: If you want a sweet peanut butter to have for breakfast, add honey (healthier, of course) or sugar. You can also add a pinch of salt for flavor.
Store: Transfer the peanut butter to an airtight container and store it in the fridge.
There you go. Now you have your clean and healthy peanut butter that you can use for different purposes.
The Bottomline
With the increased awareness about processed food and the desire to follow a healthy lifestyle, we all now try to eat naturally as much as we can. Peanut butter is healthier and fresher when you prepare it at home, and it is pretty easy to make.
FAQs for How to Make an Easy and Healthy Peanut Butter at Home
Why should I make peanut butter at home instead of buying it?
Making peanut butter at home ensures it is free of preservatives and added sugars, giving you a cleaner, healthier product. You also control the texture and know you're getting all the healthy fats that come from peanuts.
What are the health benefits of peanuts?
Peanuts are packed with protein, fiber, and beneficial unsaturated fats. They provide essential vitamins and minerals, like niacin, vitamin E, folate, magnesium, and iron, which are great for heart health, gut health, and overall nutrition.
What ingredients do I need to make peanut butter at home?
You'll need:
2 cups of unsalted roasted peanuts
1-2 tablespoons of peanut oil (or a neutral oil)
A pinch of salt (optional)
How long does homemade peanut butter last?
Homemade peanut butter can last up to 2–3 weeks when stored in an airtight container in the refrigerator.
Can I make peanut butter without oil?
Yes, peanuts naturally release oil when blended, so you can skip the added oil for a thicker consistency. However, a little oil helps make the butter smoother.
Is it okay to add sugar or sweeteners?
Yes, you can add honey or sugar for sweetness. If you prefer a healthier option, honey is a good choice.
What type of blender should I use to make peanut butter?
A high-speed blender or food processor is recommended to blend the peanuts into a smooth consistency.
Can I make chunky peanut butter at home?
Yes, for chunky peanut butter, simply add some extra peanuts at the end and pulse briefly to maintain some texture
References and Citations
Arya, S. S., Salve, A. R., & Chauhan, S. (2016). Peanuts as functional food: a review. Journal of food science and technology, 53(1), 31–41. https://doi.org/10.1007/s13197-015-2007-9
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