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{"id":34882,"date":"2018-02-09T14:48:17","date_gmt":"2018-02-09T14:48:17","guid":{"rendered":"https:\/\/turnaroundfitness.com\/?p=34882"},"modified":"2018-04-22T15:25:15","modified_gmt":"2018-04-22T15:25:15","slug":"peanut-butter-body","status":"publish","type":"post","link":"https:\/\/turnaroundfitness.com\/peanut-butter-body\/","title":{"rendered":"What Peanut Butter Does To Your Body"},"content":{"rendered":"

Is peanut butter healthy? Does it cause weight gain? Or even worse, can it cause toxic health issues? You may be shocked to find out the answer in this brand new article called, “What Peanut Butter Does To Your Body.”<\/h2>\n

While \u201cnut\u201d is in the name, peanuts are technically legumes. As opposed to nuts like almonds and walnuts, which grow on trees, peanuts grow underground.<\/p>\n

Along those lines, many refer to peanuts as ground nuts. Some even refer to them as the gouber pea, ground pea, pindar nut, earth-nut, ground bean, or even goober.<\/p>\n

Regardless of what they\u2019re called, in the United States, peanuts (and peanut butter) are by far the most popular \u201cnut,\u201d comprising 67% of all nut consumption.<\/p>\n

But what do peanuts do to your body? Are they healthy? Are they fattening? Here\u2019s the low-down on this pseudo-nut.<\/p>\n

by:\u00a0 Joel Marion, CISSN & Tim Skwiat, Pn2 <\/em>(Founder of Biotrust Nutrition<\/a>)<\/p>\n

Peanuts and Nutrition<\/h3>\n

\"peanut<\/a><\/p>\n

A one-ounce (1\/4 cup) serving of peanuts contains:<\/p>\n

Calories: 164
\nTotal Fat: 14g
\nSaturated Fat: 2g
\nTotal Carbohydrate: 6g
\nDietary Fiber: 2g
\nSugars: 1g
\nProtein: 7g<\/p>\n

Vitamins and minerals:<\/p>\n

Copper: 0.42mg (47%)
\nManganese: 0.71mg (36%)
\nNiacin: 4.4mg (28%)
\nFolate: 87.6mcg (22%)
\nBiotin: 6.4mcg (21%)
\nVitamin E: 3.4mg (20%)
\nPhosphorus: 137mg (20%)
\nThiamin: 0.23mg (19%)
\nMagnesium: 49mg (12%)
\nZinc: 0.9mg (6%)
\nCholine: 15.5mg<\/p>\n

By definition, peanuts are technically a \u201cgood\u201d source of protein, providing 10% of the Reference Daily Intake (RDI) per serving.<\/p>\n

However, research shows quite clearly and conclusively that the RDI for protein (64 grams per day) is far from optimal.<\/p>\n

In fact, 2\u2013 3 times that amount may be best for reducing body fat, increasing lean body mass, improving appetite control, improving performance, and supporting overall health.<\/p>\n

Beyond that, peanuts are not a \u201ccomplete\u201d source of protein, as it doesn\u2019t contain all the essential amino acids (i.e., methionine).<\/p>\n

That doesn\u2019t make peanuts \u201cbad\u201d; rather, it\u2019s simply to state that it\u2019s not a great idea to rely on them for their protein content.<\/p>\n

After all, there are far more protein-dense, higher quality sources of protein. Having said that, peanuts contain more protein than any other nut.<\/p>\n

With 77% of calories coming from fat, peanuts are a high-fat, calorie-dense food. 50% of the fat in peanuts is of the monounsaturated variety, while 32% is polyunsaturated fats, nearly all of which are omega-6 fatty acids.<\/p>\n

Hang on to that, as we\u2019ll be coming back to that shortly.<\/p>\n

Peanuts\u2014Beyond the Nutrition Facts<\/h3>\n

\"peanut<\/a><\/p>\n

While peanuts are often recognized for their fat, protein, and vitamin E content, there\u2019s more to this legumes story than can be found above.<\/p>\n

Believe it or not, peanuts contain the antioxidant resveratrol, which is commonly associated with red wine and the skin of red grapes.<\/p>\n

Resveratrol, which belongs to a category of polyphenols called stilbenoids, is produced by the peanut plant when exposed to stress (e.g., infected by a microbialpathogen).<\/p>\n

Peanut stilbenoids have been considered the major sustaining factor of the plant\u2019s resistance to disease.<\/p>\n

The health benefits of resveratrol may be many and have been well-established.<\/p>\n\r\n

\r\n
<\/p>\n

EDITORS NOTE:<\/strong> Knowing what and how much to eat for weight loss is critical towards your success.<\/p>\n

If you\u2019re not sure how to calculate your calories in order to burn fat, Get Your Free Fat Burning Calorie Calculator For Quick Weight Loss & Burn More Fat Than You Thought Possible In 30 Days=> Fat Burning Calculator<\/a><\/p>\n<\/div>\r\n<\/div>\n

A number of studies have demonstrated the anti-inflammatory activity of resveratrol and its ability to promote a healthy inflammatory response.<\/p>\n

Resveratrol has also been purported to prevent obesity, and several studies have demonstrated the anti-obesity super powers of this polyphenol.<\/p>\n

For instance, research has shown that resveratrol decreases the synthesis of fat and reduces the uptake of fat by the body\u2019s fat cells.<\/p>\n

In addition, resveratrol increases the body\u2019s ability to burn fat for fuel (in the muscles and liver).<\/p>\n

Interestingly, resveratrol has been shown to \u201cbrown\u201d white adipose tissue (i.e., body fat), and along these lines, it also seems to increase metabolic rate and calorie expenditure via activation of brown adipose tissue (BAT) thermogenesis.<\/p>\n

Simply put, BAT is unique in that it burns body fat to produce heat (i.e., thermogenesis), and as a result, BAT
\nthermogenesis is currently being investigated as an anti-obesity target.<\/p>\n

It may also come as a surprise that peanuts have a higher polyphenol (a category of plant-based antioxidants that includes stilbenes) content than almonds, Brazil nuts, cashews, macadamia nuts, and pine nuts.<\/p>\n

What\u2019s more, peanuts have a higher total antioxidant capacity than Brazil nuts, cashews, macadamias, and pine nuts.7<\/p>\n

Peanut Butter\u2014Not Just Peanuts<\/h3>\n

\"peanut<\/a><\/p>\n

If you\u2019ve ever taken time to review the ingredients and nutrition information on the various containers of peanut butter, you already know that, while mostly peanuts, peanut butter can be much more than that.<\/p>\n

Of course, there are a few brands that only contain peanuts, but those are few and far between.<\/p>\n

Most peanut butter, particularly the popular brands, contain peanuts along with the addition of sugar, fat, and salt.<\/p>\n

This is critical to highlight. No, it\u2019s not that the amount of added sugar is going to make you fat. No, it\u2019s not that the amount of salt is necessarily a threat to cardiovascular wellness. No, it\u2019s not that the amount of added poor-quality fat is enough to ravage your health (unless it\u2019s partially hydrogenated oil; more on that below).<\/p>\n

Rather, it\u2019s because this trio of ingredients, provided in precise amounts, that are known as the \u201cthree pillars of processed foods.\u201d<\/p>\n

In his book Sugar Salt Fat: How the Food Giants Hooked Us, Pulitzer Prize-winning investigative journalist for the New York Times Michael Moss discusses how food manufacturers rely on salt, sugar, and fat to \u201coverride our dietary self-control\u201d through foods \u201cso perfectly engineered to compel overconsumption.\u201d<\/p>\n

With sugar and fat intake, brain pleasure centers light up in functional magnetic resonance imaging studies\u2014just as they would with an addictive drug, such as cocaine.<\/p>\n

Increasing the amount of sugar intake leads to a \u201cbliss point\u201d of maximum taste satisfaction, disposing you to crave sugar in a virtual addiction, Moss describes.<\/p>\n

Moss stresses that \u201cfat is an energy colossus. It packs 9 calories into each gram, more than twice the caloric load of either sugar or protein\u201d.<\/p>\n

For fat, instead of a \u201cbliss point,\u201d there is a quite potent \u201cmouthfeel\u201d (dryness, gumminess, and moisture release). That is, adding fat drives consumption for a number of reasons.<\/p>\n\r\n

\r\n
<\/p>\n

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On one hand, from an evolutionary standpoint, the body is designed to seek out calorie-dense foods.<\/p>\n

On the other hand, adding fat to processed foods enhances sensory characteristics like mouthfeel, texture, and overall tastiness of foods. Simply put, adding fat to foods makes them more enjoyable.<\/p>\n

When it comes to salt, says Moss, the food processing industry is completely hooked.<\/p>\n

It\u2019s a \u201cmiracle\u201d ingredient that solves all their problems. On one hand, salt provides a flavor burst; on the other hand, salt serves as a preservative so \u201cfoods\u201d can stay on the shelves for months.<\/p>\n

It also has the capability to mask \u201coff-notes\u201d in flavors that are not inherent to processed foods. Like sugar, salt has \u201caddictive qualities.\u201d<\/p>\n

Ask yourself this: Have you ever found that it\u2019s incredibly difficult to limit portion sizes when it comes to peanut butter? Better said, have you ever found that it\u2019s incredibly easy to overeat peanut butter?<\/p>\n

You wouldn\u2019t be alone if you said that you\u2019re the type of person who\u2019s been known to eat a half jar (or even an entire jar)\u2026and still want more.<\/p>\n

What you may not have realized is that most commercial peanut butter has the very same qualities as potato chips, pizza, French fries, and chocolate, which are commonly regarded as the most \u201caddictive\u201d foods.<\/p>\n

Bottom line is this: If you\u2019re going to choose peanut butter, your best bet is to choose natural peanut butter with the only ingredient being peanuts\u2014NO added sugar, salt, or fat.<\/p>\n

Peanut Butter and Trans Fats<\/h3>\n

\"peanut<\/a><\/p>\n

As mentioned, peanut butter is not just peanuts, and one of the ingredients that is sometimes included is partially hydrogenated vegetable oil, which helps improve shelf life and make peanut butter smooth and creamy. Partially hydrogenated oils are the primary dietary source of trans fatty acids.<\/p>\n

Before delving into this topic further, it\u2019s far less common to see partially hydrogenated oils in peanut butter than it once was (for reasons explained below).<\/p>\n

What you\u2019re more likely to see, however, is fully hydrogenated vegetable oil, which are used for the same purpose but do not contain trans fats.<\/p>\n

If you\u2019re not completely familiar with trans fatty acids, a good starting point is the recent determination by the United States Food and Drug Administration (FDA) that partially hydrogenated oils are not safe for human consumption.<\/p>\n

Along those lines, the FDA will no longer permit the use of partially hydrogenated oils in processed foods.<\/p>\n

As good as that news is, it\u2019s important to point out that the FDA set a compliance period of three years for food companies to remove partially hydrogenated oils from processed foods.<\/p>\n

Nutrition manufacturers have until June 18, 2018, to ensure their products no longer contain partially hydrogenated oils.<\/p>\n

In the meantime, you still need to be vigilant about reading nutrition labels, including both the Nutrition Facts Panel and the ingredients list. In the case of the former, food manufacturers are required to list the amount of trans fats per serving.<\/p>\n

Having said that if the amount of trans fat is below 0.5 grams per serving, manufacturers can label the product as containing ZERO.<\/p>\n

However, because trans fats are detrimental to health at ANY level, it\u2019s imperative to read the ingredients list. If you see \u201cpartially hydrogenated vegetable oil\u201d listed, please step away from the health bomb.<\/p>\n

Nutritionally speaking, trans fatty acids serve no purpose, and as Erin Russell, Assistant Editor of the Canadian Medical Association Journal, puts it, \u201cPartially hydrogenated oils are entirely artificial and would not be in our food supply if they weren\u2019t economically
\nattractive to the food industry.\u201d<\/p>\n

Why are partially hydrogenated oils so attractive to the food industry?<\/strong><\/p>\n

Production of partially hydrogenated vegetable oils was developed because of low cost, long shelf life, and suitability for commercial frying and transport.<\/p>\n

Many restaurants use partially hydrogenated oils when they fry foods because these types of oils, which are the major dietary source of industrial-produced trans fats, can be used many times in commercial fryers.<\/p>\n

Further, partially hydrogenated oils have traditionally been added to many processed foods (such as peanut butter) to help increase shelf life and keep flavors stable.<\/p>\n

The Institute of Medicine (IOM) recommends that consumption of trans fats is as low as possible. In essence, industrial-produced trans fats are like tobacco in the sense that they\u2019re not beneficial at any dose.<\/p>\n

For instance, the IOM cites evidence that any intake of industrial-produced trans fats (above zero) will increase one\u2019s risk for cardiovascular disease.<\/p>\n

But the problems don\u2019t start and stop with an increased risk of heart disease. In fact, there\u2019s evidence that suggests that a number of negative health outcomes are correlated with trans fat intake, including weight gain and obesity.<\/p>\n

Trans fats have also been associated with an unhealthy inflammatory response, endothelial dysfunction, and decreased insulin sensitivity.<\/p>\n

Along the lines of weight gain, trans fat intake has been associated with abdominal obesity.<\/p>\n

Even in the absence of excessive caloric intake, controlled animal studies have shown that trans fats are an independent factor for weight gain, including enhanced storage of abdominal fat.<\/p>\n

In one study published in the journal Obesity Surgery, Brazilian researchers discovered that there was a higher content of trans fatty acids in the visceral fat of obese folks, suggesting that trans fats may be preferentially stored as deep abdominal fat.<\/p>\n

This is particularly worrisome because visceral fat (i.e., abdominal obesity) is associated with a laundry list of negative health outcomes and a \u201cconstellation of metabolic abnormalities,\u201d including:<\/p>\n