Peanut paste, from the American diet to the Argentine table: is it really healthy?

It’s good, it’s “high-calorie,” pasta is yes but butter is not, and it can cause inflammation. A lot is Information that is shared About this food.

The fact is that, as happened at that time with avocado and arugula and more recently with pistachios, peanut paste is little by little beginning to become part of the… A stable set of options In many tanks.

Although a few years ago it was noticed from a certain distance when watching American series and films, today it appears as a complement to many meals, and even as a snack. replacing Of white cheese – once respected but not ranked very highly today.

So is it recommended? Is it desirable to include it for those who have not done so? In what way and in what quantities? Experts he consulted Clarion We agree on several points: it is a food that can be beneficial, in the context of a balanced and healthy diet, although there are several points. Issues that need to be taken into consideration.

The first point refers to this basic question: With so many options on the market today, it is important to know which version it is referred to as Healthy option.

Laura Romano, MD, nutrition director at Senda, recommends checking the label Which says 100% peanuts“This is usually said through the paste, when peanut butter is mentioned it contains added fat and sugar, and in general the added fat is not of good quality, so it ends up having a much more unfavorable nutritional profile than peanut paste.”

“Peanut paste is a food that contains a large amount of linoleic acid (a healthy and essential fat for the body), B complex vitamins, and minerals such as potassium, phosphorus, magnesium and zinc. In addition to providing calories, it also provides us with calories.” High amount of fibersays Barbara Dangelis, nutrition graduate student and university professor.

The difference: “Peanut butter, on the other hand Reducing food intake Because it contains hydrogenated vegetable oil, added sugars, and added salt.

Peanut paste is a food with High nutritional densitysays Noelia Sabinho, a specialist in anti-inflammatory nutrition.

“It provides protein and healthy fats, is satiating, low in sodium and practical It can promote better adhesion To a balanced diet. But I always make it clear that it is not a staple food, but rather an additional option within a healthy lifestyle, for anyone who wants and can eat it.”

Meanwhile, nutrition graduate Rocio Hernandez (known on social media as @nutriloca), who runs the graduate program in plant-based nutrition at the Faculty of Medical Sciences at the National University of Rosario, says that although we usually associate them with nuts because of their flavour, texture and nutritional properties, peanuts are also beneficial. “Botanically legumes“.

“It shares characteristics with chickpeas, beans and lentils, but… High fat formula He adds, “In practical terms, it brings it closer to the group of nuts,” and says that because of its nutritional density and ability to generate satiety, “it is a food that helps satiety.” can completeP effectively follow a diet based on real products.

Hernandez says so I usually recommend it“Always evaluate the rest of the diet and of course the person’s needs, tastes and preferences.”

“I don’t like to talk about the properties of the food itself, because we tend to label it as such Hero or villainNothing could be further from nutritional practice. Moreover, what always matters is the global dietary pattern.

Romano also finds what works for him as long as it’s part of a balanced diet. It is suggested to use it for addition Breakfast alternatives And the snack.

“For example, a combination of toast with low-fat cheese and jam will provide less protein, fat and fiber, and therefore less filling. When I recommend peanut butter, which goes well with jam, it is a combination Gives more satiety In the long term,” he points out.

Although it may be more caloric than other options, it also provides satiety for a longer period of time, which is why it is suggested to shift the focus and incorporate it into carbohydrate-containing preparations, which, since they usually contain little fiber and little fat, tend to be quickly digested and thus provide limited satiety.

“On the other hand, if we add more fibre, fat and protein to carbohydrates such as fruit, such as peanut butter, they will become Much slower digestion“It will make the food stay in the tummy longer, and this slower digestion allows me to be full longer. On the other hand, it makes the carbohydrates reach the blood more slowly, meaning my blood sugar doesn’t suddenly spike.”

“Although I recommend peanut paste, a balanced intake should be followed since the increase in omega-6 fats. It can cause inflammation. This is why it is recommended to supplement with foods containing omega-3, which helps reduce inflammation.

In this sense, and beyond, Romano defends its nutritional fat profile: “Although it contains the contribution of omega-6 fats, which are often attributed to an inflammatory role, we have to know that one nutrient It does not specify food“.

He adds: “That is, despite the presence of omega-6 fats to a greater extent There are omega 9 fats“It is a monounsaturated, which is oleic acid, which is the same one found in olive oil and avocados.”

Herandez admits that it is a food that contains calories. “But this It doesn’t tell us much Of food,” he admits.

“Peanuts and avocados are high in calories, but it’s important not to do that Confusing calories with unhealthyEven more so when we’re talking about foods and not ultra-processed foods. He explains that foods high in good quality fat can be a regular part of a balanced diet if consumed in sufficient portions adapted to needs.

“It’s true that they are energy-dense foods, but that’s the way it is,” Sabinho agrees Doesn’t mean they are bad. Calories alone do not determine its quality; What is relevant is context: if consumed in sufficient quantities and within a balanced diet, they can be part of a healthy diet. The key, he explains, is moderation and overall balance of the eating plan.

In short, it is food that Could be a part Of healthy eating.

“Within a diet based on real foods, it’s healthy. The key is quality; Quantity consumed And above all: the rest of the human diet. “No food has the power alone to make or break the entire diet,” Hernandez sums up, in conclusion.

To prevent all the oil from rising and leaving a solid dough at the bottom of the pot, Romano recommends Keep it upside down (with the lid down).

Finally, Sabinho and Hernandez offer ideas for its use:

• On toast or whole wheat bread As a spreadOn top of that, you can cut some fruits.

• in Shakes or smoothies To add energy, protein and fat.

• In sauces or as Salad dressingWith soy sauce, lemon and ginger.

• in Yogurt with fruits And seeds or nuts.

• Add a teaspoon to Hummus chickpeasIt gives him a wonderful creaminess.

• Frozen snacks Banana slices Filled with peanut paste and dipped in dark chocolate.

• Whole wheat pancakes With a teaspoon of peanut paste as a topping.

• Oat trufflesDates and peanut paste.

• Muffin filling Or homemade cookies.

• Natural ice cream Made from frozen bananas processed with threads of peanut paste and dark chocolate.

• Fresh fruit platter With a touch of peanut paste.

• Sauces or sauces for French fries or Oriental dishes (Mix peanut paste, low-sodium soy sauce, ginger and lemon juice).

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