PEANUT BUTTER: A sportsfood for busy cyclists. |
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| Many active
adults have a love/hate relationship with peanut butter, (especially
Americans) They love it--and have loved it since childhood: peanut butter on toast, peanut butter sandwiches, peanut butter on crackers. But now, they try not to eat it, claiming it is too fatty and too fattening. Yes, peanut butter is calorie-dense, but it can beneficially fit into your sports diet. The following information explains why I vote peanut butter as a good food for active people who want to eat well, even on a budget. Peanut butter is satiating and satisfying ... perfect for even dieters when eaten in appropriate portions. You'll feel fuller if you have half a bagel with peanut butter, as compared to the same amount of calories of a whole plain bagel. The protein and fat in peanut butter "sticks to the ribs", and is not fattening unless you overeat total calories that day. A Perdue University study reports subjects who ate peanuts did not overeat daily calories. Peanut butter is quick and easy. Just slap together a peanut butter and banana sandwich on whole wheat bread, accompany it with a glass of milk, and you have the makings of a balanced meal. Yes, it may not be the home-cooked meal mum used to make, but it's far better than, let's say, an equally easy "meal" of chips 'n a burger. Peanut butter is an affordable source of calories. If you are a hungry athlete who needs 3,000 or more calories a day, you can spend a significant amount of money fueling yourself. Peanut butter can help do the job--without breaking the bank. One hundred calories of peanut butter (about 1 tablespoon) costs about 5p/4 grams protein, far less than 100 calories of cottage cheese (40p/13 gm pro.), deli turkey breast (60p/16 gm pro.), and tuna (50p/20 gm). Peanut butter is a reasonable source of protein, needed to build and repair your muscles. But take note: peanut butter is not protein dense. Two tablespoons of peanut butter, the amount in a thin-to-average peanut butter sandwich, provides about 8 grams of protein/200 calories, the same amount of protein as 1 ounce of roast turkey with only 50 calories. A 140 lb athlete needs about 70-100 grams protein/day; a 200 lb athlete, about 100-150 gms. Athletes who prefer a meatless diet might need to eat a jar of peanut butter per day to achieve their protein goal! That is, topping a bagel with two tablespoons of peanut butter in place of protein-poor butter, cream cheese, or margarine contributes 8 grams of protein towards the goal. But it offers far less than most athletes think. Better yet, boost the protein value of the peanut butter sandwich by accompanying it with milk (8 gms protein/8 oz milk). The milk simultaneously enhances the quality of the protein in the peanut butter. That is, peanuts lack some of the essential amino acids needed for growth. Milk (as well as bread) nicely complements the incomplete protein of the peanuts. Peanut butter is a reasonable source of vitamins, minerals and other health- protective food compounds. For example, peanut butter contains folate, a B- vitamin associated with reduced risk of heart disease. Peanut butter also offers a small amount of zinc, a mineral important for healing and strengthening the immune system. Peanuts (and all nuts) are a good source of vitamin E, an anti- oxidant that plays an important role in helping prevent heart disease and certain kinds of cancer. Peanuts also contain a significant amount of resveratrol, a food compound that has a potentent anti-oxidant effect and may help reduce the risk of heart disease and cancer. Peanut butter contains fiber--not a lot (2 grams) but some. Fiber is known to promote regular bowel movements and help reduce problems with constipation. Fiber in food, as well as fat, can provide a feeling of fullness. This can help dieters to eat less without feeling hungry. Peanuts contain mostly health-protective mono- and polyunsaturated fats. (Of the 16 grams fat in 2 Tbsp Skippy, only 3.5 are "bad".) Research suggests frequent consumption of peanuts, walnuts, and other nuts can result in lower blood cholesterol and a reduced risk of heart disease. The healthiest bet is to buy all natural peanut butters. Some of the oil in common peanut butters has been converted into a harder, saturated fat so the oil doesn't separate to the top. Hardened oil is less healthful. Balancing peanut butter into your diet Because peanut butter is 1) a poor source of the carbohydrates you need to fuel your muscles and 2) a high source of calories if you are watching your weight, you do have to balance peanut butter into your food plan. Most active women can appropriately eat at least 45 grams of fat per day, and active men, at least 80 grams (based on 20 to 30% of total calories). That's 5 to 10 tablespoons of peanut butter/day--enough for breakfast, lunch and snacks! Is it time to start eating like a kid again and frequently enjoy this favourite food in portions that fit into your calorie budget? (we reckon so at Plumz towers) |
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Original Article: PEANUT BUTTER: A sportsfood for busy athletes By NancyClark, MS, RD Posted on NaturalStrength.com on May 18, 1999 THE ATHLETE'S KITCHEN Copyright: Nancy Clark, MS, RD |