Peanut Butter, Spread the Word. Travis Constanzo KINE 628. What is it?. To be labeled “peanut butter” under the regulations of the Food and Drug Administration, peanut products must account for 90% of the weight of the finished product.
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Peanut Butter, Spread the Word. Travis Constanzo KINE 628
What is it? • To be labeled “peanut butter” under the regulations of the Food and Drug Administration, peanut products must account for 90% of the weight of the finished product. • If a product contains less than 90% it is called a “spread.” • Other additives may include sweetener and salt are added for flavor. Hydrogenated vegetable oil and other additives may be added as stabilizers. • Products without the stabilizers are considered “Natural Peanut Butter.”
Questions to be answered about Peanut Butter • Why is it beneficial to athletes? • Is the saturated fat/ high fat content bad? • Is there benefits of natural peanut butter vs. regular? • What are some good options to eat with it?
Why Peanut Butter is Beneficial • Great source of protein. • Contains essential vitamins. • Loaded in healthy fat. • Calorie dense. • High in dietary fiber.
Protein • High protein content. • Contains all the essential amino acids necessary for normal body growth and metabolism. • Making it a very ideal source of protein.
Lipids • Peanut butter’s fat can be called healthy because at least half of it is mono-unsaturated fat, and over 30% is poly-unsaturated fat. • The presence of high mono and poly unsaturated fatty acids reduces the risk of coronary heart diseases. • Both important in a heart healthy diet.
Saturated Fat, is it bad? • Peanut butter does contain low amounts of saturated fat. • The body's response to saturated fat in food is to increase the amounts of both harmful LDL and protective HDL in circulation. • In moderation, some saturated fat is okay. • In elite athletes, saturated fat can even be beneficialdue to increased demands.
Carbohydrates • The major carbohydrate in peanuts is starch. • Starch is a homopolysaccharidemade up of α-D glucose residues joined together by glycosidicbonds. • Also contains additive sugars.
Key Vitamins & Minerals • Niacin- helps convert food to energy. • Riboflavin-has a key role in metabolizing fats, carbohydrates, and proteins. • Vitamin B6- involved in protein and red blood cell metabolism and has a role in the nervous and immune systems. • Vitamin E- commonly known as an antioxidant, but it is also involved in immune function and regulation of certain metabolic processes.
Key Vitamins & Minerals cont. • Potassium- maintains fluid and electrolyte balance in the body. Also, important for brain and nerve function and is necessary for normal growth and muscle development. • Magnesium- Supports a healthy immune system, promotes normal blood pressure, keeps bones strong, and helps to regular blood sugar levels • Zinc- Helps in wound healing, and is involved in building proteins • Copper- Role in the production of key proteins in our body. • Manganese- cofactor for many enzymes.
Natural vs. Regular • Regular peanut butter typically has a few more things added to it, such as, salt, sugar and hydrogenated oil. • Hydrogenated oil causes regular to have trans fats but not enough to have a significant effect. • Natural peanut butter has no sugar or hydrogenated oil. • Natural has a higher mono/poly-unsaturated fat content. • The amount of protein, carbohydrate, fat, calories, cholesterol, and fiber in natural vs. regular peanut butter are about equal. • Natural is healthier due to the absence of the additives.
Peanut butter combinations • Sandwiches- Honey, jelly of all kinds, Nutella… • Fruit- Bananas, apples, pears… • Vegetables- celery, broccoli… • Random- Bacon, PB and bagle. Tortilla, raisins and PB. PB and crackers. PB, cheese, miracle whip, lettuce and bread. • Endless possibilities, depends on individuals taste preferences.
Sources • Galvao, L. C. A., Lopez, A. and Williams, H. L. (1976), ESSENTIAL MINERAL ELEMENTS IN PEANUTS AND PEANUT BUTTER. Journal of Food Science, 41: 1305–1307. doi: 10.1111/j.1365-2621.1976.tb01158.x • http://www.peanut-institute.org/health-and-nutrition/protective-nutrients/protein-fats-and-fiber.asp • http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter/2009/July/Ask-the-doctor-Why-is-peanut-butter-healthy-if-it-has-saturated-fat • Settaluri, V. S., Kandala, C. V. K., Puppala, N., & Sundaram, J. Peanuts and their nutritional aspects-A review. Food and Nutrition Sciences, 3(12), 1644-1650. • WH Yokoyama, MS Fraser, LL Khatri. Reduced Calorie peanut butter product. US Patent 4,814,195, 1989