All About Peanut Butter

Americans love it. Brits are getting there. Peanut butter is gaining ground as a health food around the world. Get in the know about this rich, sticky spread with the FizzUp trainer, who will tell you why you should make it part of your regular eating habits, especially if you’re physically active!


As its name implies, peanut butter is made from ground peanuts. Originally native to South America, this nut now continues to thrive in other warm climates. More often than not, peanut butter is a sworn enemy for anyone who’s trying to lose weight. Peanuts are extremely high in calories, with 567 calories per 100 g. Although it’s a favorite snack for many, you should still eat it in moderation.

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But don’t judge a book by its cover! The good news is that despite its calorie count, peanut butter has many benefits for your health!


Peanut butter is high in fat, especially mono- and polyunsaturated fats. These are known as “healthy fats” and help you lower your cholesterol. Another advantage about peanut butter is that it can reduce the risk of cardiovascular disease if you eat it on a regular basis.

If you’ve noticed that peanut butter is becoming more and more popular among athletes, that’s because it’s high in protein (8 g of protein for 30 g of peanut butter). This is one food you should definitely include in your diet if you want to build muscle and gain mass in less time.

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Peanut butter contains a number of micronutrients, such as magnesium, potassium (which aids in muscle function), copper, zinc, iron and phosphorus. It’s also fairly high in vitamins B1, B3 and B9, as well as vitamin E, which works as an antioxidant. Peanut butter is also an excellent source of resveratrol with 3.25 mg per 100 g. This chemical compound has antioxidant, anti-inflammatory and anti-cancer effects. To enjoy all the benefits of nuts, you should eat about 30 g of them per day. We recommend sticking with organic brands that are low in salt, sugar and palm oil for a higher-quality product.


Store-bought peanut butter is made according to a strict manufacturing process. First, the peanuts are shelled, then roasted. Next, they’re blanched in order to remove the skin around the nut meat. This part of the process also removes dust and mold that can accumulate on the skin. Lastly, the peanuts are ground to make peanut butter. Other ingredients may be added to enhance its flavor or texture.

But let us tell you… peanut butter is also easy to make at home! All you need is 450 g peanuts and 1 teaspoon salt, sugar or honey! Here’s how:

  • Preheat the oven to 355°F (180°C).
  • Roast the peanuts on a baking sheet for about 10 minutes.
  • Take out the baking sheet and let the peanuts cool for a few minutes.
  • Pour them into a blender or food processor and blend them until you get a smooth texture.

And there you have it! Add some salt, sugar or honey to taste. Store the peanut butter in an airtight container at room temperature or in the fridge. It will stay fresh for up to a month. The FizzUp trainer recommends eating homemade peanut butter because you know exactly what’s in it.

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Have some peanut butter as a snack before your workout or at breakfast. Just spread 1 to 2 tablespoons of peanut butter on a piece of multigrain toast. But make sure that you’re not allergic to this amazing food!

Now you’ve learned something new about peanut butter. Listen to the FizzUp trainer: don’t be afraid of peanut butter! Eat it for all its outstanding benefits for your health and nutrition!

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