If you are looking for a delicious treat that is both nutritious and satisfying, you may want to add a spoonful or two of unsweetened peanut butter to your diet. Two tablespoons (32g) of unsweetened peanut butter contains around 190 calories, which makes it a great source of energy. Plus, it is packed with several nutrients that offer numerous health benefits. Read on to find out more!

Peanut butter is a rich source of protein, healthy fats, and fiber, which are essential nutrients for the body's growth and development. In addition, it contains several vitamins and minerals, such as vitamin E, magnesium, folate, and potassium. All of these nutrients play a crucial role in maintaining good health.

In this article, we will discuss the benefits of unsweetened peanut butter, its nutritional value, and how you can use it in various recipes. We will also compare unsweetened and sweetened peanut butter and explore the risk of allergies associated with peanut butter consumption. Lastly, we will provide some tips on how to store unsweetened peanut butter and recommend some of the best brands available on the market.

Calories in 2 tbsp of Unsweetened Peanut Butter

As mentioned earlier, two tablespoons (32g) of unsweetened peanut butter contain approximately 190 calories. However, this calorie count may vary based on the brand and type of peanut butter you use. Some varieties may contain more or fewer calories depending on their ingredients. It is important to keep in mind that peanut butter is high in calories, so it's best to consume it in moderation. A few tablespoons a day can provide a good source of energy, but be cautious not to overdo it.

Nutritional Benefits of Unsweetened Peanut Butter

Unsweetened peanut butter is a rich source of several essential nutrients. One tablespoon contains about 8 grams of protein, 2 grams of fiber, and 16 grams of fat, which are mostly healthy monounsaturated and polyunsaturated fats. It also contains vitamins and minerals like vitamin E, magnesium, and potassium. Some studies suggest that consuming peanuts or peanut butter regularly can reduce the risk of heart disease, diabetes, and obesity. The protein and fiber found in unsweetened peanut butter can help curb hunger and keep you satisfied longer. The fat content in peanut butter provides a good source of energy and helps to absorb important vitamins and minerals in your diet. It's important to note that while unsweetened peanut butter can be beneficial, it is high in calories, so limit your servings to avoid overeating.

Unsweetened vs Sweetened Peanut Butter

Unsweetened peanut butter is made solely from roasted peanuts without any added sugar or salt. It typically contains only peanuts and may include some oil to help with the consistency. On the other hand, sweetened peanut butter contains added sugar or sweeteners and may contain added flavors or preservatives. This additional sugar and flavoring increase the calorie count and can turn a healthy food into an unhealthy one. Choosing unsweetened peanut butter over sweetened peanut butter can help reduce your sugar intake and may be a better option for those looking to lose weight or maintain a healthy diet. However, both varieties can offer the same nutritional benefits when consumed in moderation.

Allergy Concerns for Peanut Butter

Peanut butter is a common allergen, especially in children, and it can cause a severe allergic reaction called anaphylaxis. It is essential to read ingredient labels carefully and be aware of any peanut products your kids are consuming in food or snacks. In addition, some people may develop digestive issues or skin reactions due to the consumption of peanuts or peanut butter. It's important to consult a doctor if you experience any unusual symptoms after eating peanut butter or other nuts. If you or your child has a peanut allergy or is at risk of anaphylaxis, it's best to avoid peanut butter or any peanut products altogether.

Different Ways to Use Unsweetened Peanut Butter

Unsweetened peanut butter is a versatile ingredient that can be used in several recipes. You can use it as a spread on toast or crackers, add it to oatmeal or smoothies, or use it as a dip for fruits or veggies. It can also be used in savory dishes like stir-fries, sauces, or dressings. Here are a few recipes to inspire you to use unsweetened peanut butter in creative ways: - Peanut butter energy balls: Combine 1 cup of unsweetened peanut butter, 1/2 cup of rolled oats, and 1/4 cup of honey in a bowl. Mix well and form into small balls. Refrigerate for at least an hour and enjoy as a snack. - Peanut butter banana smoothie: Blend 1 frozen banana, 1/2 cup of unsweetened peanut butter, 1 cup of almond milk, and 1 tsp of honey in a blender until smooth. - Spicy peanut butter sauce: Combine 1/2 cup of unsweetened peanut butter, 1/4 cup of soy sauce, 1 tbsp of rice vinegar, 1 tbsp of honey, and 1 tsp of red pepper flakes in a bowl until smooth. Use as a dipping sauce or add it to stir-fry dishes.

Unsweetened Peanut Butter for Weight Loss

Despite its high-calorie count, unsweetened peanut butter can be a beneficial food for weight loss, as long as it is consumed in moderation. The protein and fiber found in peanut butter can help keep you satiated for longer periods, reducing your need to eat more throughout the day. Additionally, the healthy fats found in unsweetened peanut butter can help keep you feeling fuller for longer and provide a good source of energy. However, it's important to be mindful of the portion sizes of peanut butter you consume, as overconsumption can lead to weight gain. A few tablespoons a day can provide a great source of energy without adding too many calories to your diet.

Peanut Butter as a Source of Protein

Peanut butter is an excellent source of protein, containing around 8 grams of protein in two tablespoons. Protein is an essential macronutrient that the body needs for maintenance and repair of tissues. The protein found in peanut butter can help keep you feeling full for longer and aid in muscle recovery after exercise. It can also help maintain a healthy weight and reduce the risk of chronic diseases like heart disease and diabetes.

How to Store Unsweetened Peanut Butter

To increase the shelf life of unsweetened peanut butter, it's best to store it in a cool and dry place, away from direct sunlight or heat. You can store it in the pantry or the fridge, depending on your preference. If you choose to refrigerate it, it may harden and become difficult to spread. To soften, you can leave it at room temperature for a few hours before use. Additionally, make sure to keep the lid of the peanut butter jar tightly closed to prevent oxygen and moisture from entering, which can cause spoilage or rancidity. Always check the expiration date before consuming peanut butter and discard it if it smells or tastes off.

Shelf Life of Unsweetened Peanut Butter

The shelf life of unsweetened peanut butter can vary depending on the brand and how it is stored. On average, an unopened jar of peanut butter can last up to two years in the pantry and up to six months in the fridge. However, once the jar is opened, it's best to consume the peanut butter within three months to prevent spoilage or rancidity. If you want to extend the shelf life of the peanut butter, you can freeze it for up to six months. Just make sure to transfer it to an airtight container before freezing and allow it to thaw at room temperature before consuming.

Best Brands of Unsweetened Peanut Butter

When it comes to choosing the best brand of unsweetened peanut butter, there are several options available in the market. Some of the most popular brands include: - Peter Pan Natural creamy peanut butter - Smucker's Natural creamy peanut butter - 365 Everyday Value Organic creamy peanut butter - Justin's Classic peanut butter - Crazy Richard's Natural Creamy peanut butter When choosing a brand, make sure to read the ingredient label carefully and opt for peanut butter with no added sugar or preservatives. Additionally, consider the consistency and flavor of the peanut butter to ensure it meets your taste preferences.