Eating Well is Jiu-Jitsu: 6 Benefits of Peanut Butter

Last week in this blog we talked about the good fat and why consuming it is important for our health. For those living in the U.S., access to products like Peanut Butter is very easy, and you can find it in many varieties: organic, crunchy, in pastes, with honey, etc. But of course we must always keep an eye on nutritional values ​​to avoid buying those options high in sugar and sodium.



pasta-de-amendoim-f8-18026On the other hand, for those who live in Brazil the situation is a bit different. Such products are expensive and there are not that many options. But since we always come up with a solution, it’s just a matter of be willing to invest your “Chef” time and here is it: You will have a delicious peanut butter, healthy and with a cost that does not damage your budget.

Before going to the recipe itself, let’s learn a bit more about the benefits of this butter for your health and for the trainings. After all, as we know, eating well means health and eating well is jiu-jitsu.

6 Benefits of Peanut Butter

Energy source: Peanut butter is high in calories and every bite you take, you get a good amount of nutrients. It contains protein and healthy monounsaturated fats, which will give you the energy you’re looking for. Furthermore, the peanut butter has other nutrients, including vitamin B3, tryptophan and manganese.

Cardiovascular Health: The monounsaturated fat from peanut butter has been associated with a reduction in heart disease risk. Moreover, peanuts contain fiber, and a fiber-rich diet will reduce the bad cholesterol (LDL) levels. The peanut butter also contains vitamin E, a powerful antioxidant which has been associated with lowering levels of heart disease.

como-fazer-menteiga-de-amendoimBetter Circulation: Peanut butter is a great source of iron, which helps to maintain good blood circulation. Other minerals in peanut butter are calcium, copper, potassium and magnesium.

Controlling Blood Sugar levels: The protein and fiber in the peanut butter are beneficial for the control of sugar levels in blood. If you have been diagnosed with diabetes or have a probability of being diabetic one day, including peanut butter in your diet can be beneficial as it will stabilize blood sugar levels.

Anti-Wrinkle: The peanut butter contains resveratrol, an antioxidant that has been associated with lower levels of heart disease and cancer. Additionally, some studies suggest that resveratrol can also reduce the appearance of wrinkles.

Cancer Prevention: Antioxidants and fiber in peanut butter help to reduce the risk of cancer. Antioxidants are effective because they clean the free radicals activity within the body, while the fiber will reduce the risk of colon cancer by keeping the food wastes moving efficiently through the intestines.

Let’s go to the recipe?


amendoim500g (1,1lb) of roasted peanuts, shelled and skinned (preferably organic)

150ml of vegetable oil

1 Tbsp. of brown sugar or sweetener to taste (in drops or “Splenda”)


1. Blend the roasted and skinned peanuts until they are completely crushed and reduced to very small grains.

2. Slowly mix in the vegetable oil.

It will probably be necessary to stop the mixing/blending process at some point to stir the peanut in the blender with a spoon, as it tends to accumulate in the jar sides and bottom, making it difficult to mix it properly with the vegetable oil.

3. After mixing the peanuts and vegetable oil, add the brown sugar. You can mix it in the blender jar or manually, inside the pot in which the butter is intended to be stored and consumed from.

Done! Now just leave it in the refrigerator until it’s chilled a bit and eat your peanut butter any way you like! Enjoy!

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This article has only an informative purpose and is not intended to replace a professional guidance. The use of vitamins and supplements can offer you great results, but before using any product, we strongly recommend you to visit a Nutritionist, Doctor or another specialist for an analysis and follow-up.

Source (in Portuguese):

Saúde e Dica

Mulher Malhada

Imagens: Google