Mercadona peanut butter, under examination: nutritional treasure or caloric pump?

[Inkriql]

Finally "a cream of nuts 100% free of sugar and refined vegetable oils (such as palm oil, soy or sunflower)". This is how the dietitian-nutritionist Carlos Ríos recently rejoiced on his Instagram account and the madness was unleashed by Mercadona's peanut butter, which he has been in some stores in Spain and Portugal since mid-September. usual in the Mediterranean diet, and how good times it has given to American palates, it was placed as one of those reference products blessed by nutritionists, one of those that should not be missed. And with the departure of the white Mercadona brand.

The new Hacendado peanut butter unleashed an unusual interest in social networks and, therefore, peanut butter, wherever it came from, began to attract attention. But Ríos himself asked for restraint. "Because of its palatability and high caloric density, my recommendation is that it is not for daily consumption, but for weekly consumption." What was this precaution? Well, Mercadona's peanut butter has 50 grams of fat and 618 kilocalories per 100 grams, and that makes it a calorie time bomb.
A couple of tablespoons and little else

For the dietitian-nutritionist of the Spanish Academy of Nutrition and Dietetics Ramón de Cangas, consuming peanut butter daily is not necessarily a problem. The key to benefit from the benefits of the product and avoid risks is to control consumption. "Peanut butter without added sugar is a food that can be consumed daily, and different studies suggest that the consumption of nuts and other equivalent foods (such as peanuts) is not related to an increase in body weight," says De Cangas "It is true that, due to their energy density, they must be consumed in a reasonable way, and by reasonable we mean to generously spread a couple of toasts or corn pancakes, or add a couple of tablespoons to a yogurt. Eat peanut butter without limit no it would be advisable because it would trigger our energy intake and could increase (if done frequently) body fat, "he adds.

As was the case with olive oil, salmon and avocado, peanut butter once again focused on the need for "good" fats. According to the Spanish Nutrition Foundation, in every 100 grams of edible portion of peanut there are 23.4 of monounsaturated fatty acids and another 14 grams of polyunsaturated, especially of the omega 6 type. Apart from fat, the legume provides 27 grams of protein and 8.1 of fiber, and the mineral content is notable: phosphorus (432 milligrams), potassium (680), magnesium (174) and zinc (3) appear on your business card.

The label of Mercadona peanut butter does not differ much from the figures of its main ingredient, which supports the idea that the new formula is a nutritional opportunity. The product contains 50 grams of fats, of which 6.8 are saturated, 30 grams of protein and 9.9 of fiber. As for vitamins and minerals, the label only reflects 13 milligrams of vitamin E and 171 of magnesium. And in those 100 grams there are 618 kilocalories.
Peanut, oil, cinnamon and ginger: at home it also comes out

Before jumping to fame in the Valencian supermarket chain, peanut butter was a common product in food stores for athletes. Some brands add salt to improve their palatability and to ensure the sodium intake a sweaty athlete needs. The winner of Olympic gold in artistic gymnastics Simone Biles, for example, recognizes that she has a snack of banana and peanut butter before training because it is an interesting injection of potassium, a micronutrient that reduces the risk of muscle cramps. Many other Olympic athletes include it on the menu, and its po[CENSORED]rity is not by chance. "It is a good source of vegetable protein and healthy fats, but that does not mean that it is an essential, necessary or magical food. Regarding the amount and timing of consumption will depend on the type of sport and the athlete's goals," says De Cangas

Keep in mind that one thing is elite athletes, real calorie-burning machines, and another is the ordinary citizen, who doesn't usually consume more than 2,000 a day. In this case, is there a recommended daily ration or a limit that must be taken into account? "It is difficult to give a general advice of recommended amount. It depends on factors such as the rest of the food eaten throughout the day and the energy expenditure of each person. That it is a healthy option (and this product certainly is) should not give rise to to abuse it because there will be an energy surplus. In short: we can use it to prepare recipes of all kinds, but being aware that its caloric value is significant. "

Cangas puts as examples...