All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Guavas

Herbs And Spices

Honey

Ice Cream

Jams

PEANUTS AND PEANUT BUTTER

Typical serving size:

1 oz or 28 g of peanuts; 1 to 2 Tbsp or 15 to 30 mL of peanut butter

HOW THEY HARM

High in trans fats

Allergies

WHAT THEY HEAL

Diabetes High blood pressure Low energy Despite its name, the peanut is not actually a nut
It is a pulse and belongs to the legume family along with lentils and beans
The majority of the peanuts grown in North America are ground into peanut butter
The high fat content of peanuts makes them easy to grind into a paste, but the oil quickly turns rancid when exposed to oxygen and light
Many commercial peanut butters are made with preservatives, stabilizers, and added salt and sugar; you can avoid these ingredients by buying fresh- ground peanut butter made solely from nuts
Use this type of peanut butter within 2 weeks
The oil that rises to the top of the jar can be poured off to reduce the fat content

Health Benefits

Protects against diabetes
The Nurses’ Health Study found that women who ate peanut butter at least five times a week were as much as 30% less likely to develop diabetes
Wards off heart disease
Peanuts are rich in plant compounds called sterols, one of the top proven cholesterol busters
Eating peanuts several times a week keeps high blood pressure under control
Both are risk factors for heart disease
Provides a ready source of energy
In moderation, peanuts and peanut butter make satisfying healthy for children, who need extra dietary fat for proper growth and development
About 15 peanuts or one tablespoon (15 mL) contains about 95 calories, with 4 g of protein, 6 g of healthy fats, and significant amounts of potassium, magnesium, folate, and vitamin E

Health Risks

Unhealthy fats
Peanut butters often contain hydrogenated vegetable oils
This means they are full of trans-fatty acids, which are bad for the heart
Check the ingredient list and labels for hydrogenated ingredients
Allergic reactions
In some people, peanut products may trigger serious allergic reactions
Symptoms can range from a tingling sensation in the mouth to hives and, in extreme cases, to anaphylaxis, a life-threatening emergency

Allergies

Roll small balls of peanut butter in oats for a fun snack

Whisk peanut butter, lime juice, and soy sauce to marinate flank steak

Coat chicken tenders in chopped peanuts

Toss roasted peanuts into a pork stir-fry

Buying Tip

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Read the ingredient labels carefully before buying peanut butter
Avoid ones with added sugar, salt, or trans fats

Opt for unsalted peanuts and you’ll save more than 200 mg of sodium per 1-oz serving

Storing Tips

Refrigerate or freeze shelled nuts
Their oil turns rancid within 2 weeks

Never eat peanuts that are moldy or have an “off” taste; molds that grow on peanuts create aflatoxins, substances that cause liver cancer

It’s best to store peanut butter in a glass container in the refrigerator for up to year, where the darkness prevents the loss of B vitamins and the cold retards oil separation
2 hours is how much longer your appetite can be satisfied after eating peanut butter instead of a high-carb snack