Apples are easily available in Poland and we eat them quite often. They are a popular snack, an addition to porridge or cake. However, not everyone knows that a bit of peanut butter turns them into a super nutritious snack that helps you lose weight.
There are many reasons why it is worth eating apples, just like the species of these fruits grown in Poland. Among the 60 varieties, you will surely find your favorite one that you will be happy to reach for every day. And this, in turn, will help you stay slim and healthy.
Apples are a rich source of pectin, i.e. fiber. One apple contains about 4 g of fiber, which covers 20%. daily requirement for this ingredient. It helps keep you feeling full for longer, which prevents you from reaching for another one right after eating it. Plus, fiber helps regulate blood sugar and improves digestionprotecting against constipation. In turn, apples contain antioxidants accelerate the metabolism of fats, converting them into energy.
This fruit is also low-calorie and has a low glycemic index. One apple provides approximately 70-90 kcal. All this makes it an excellent snack on a reducing diet. It satisfies hunger for a long time and does not provide a large amount of calories.
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Apples are perfect a source of not only fiber, but also vitamins A, C and minerals such as calcium, potassium, magnesium. In addition, you will find many antioxidants in them, mainly polyphenols and flavonoids.
Daily consumption of apples carries a lot health benefitswhich is proven by subsequent scientific research. It turns out that a diet rich in apples can:
- reduce the risk of stroke by 9% or more;
- reduce the risk of developing type 2 diabetes by 28%;
- reduce the risk of asthma by 10% or more.
As research shows, apples are great lower LDL cholesterol in the bloodand their effectiveness is compared to statins. In addition, apples reduce the loss of calcium from bones, which protects against osteoporosis. They also have a neuroprotective effect, which in turn reduces the risk of occurrence Alzheimer’s disease.
Peanut butter is another product worth including in your diet due to its number of health benefits. Although it is high in calories – 100 g of peanut butter provides approx. 609 kcal – just one spoon a day (approx. 25 g) can not only accelerate the achievement of your dream figure, but also protect against many diseases, including cardiac ones.
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Peanuts, from which the most popular peanut butter is made, are not actually nuts and legume seeds. This makes them an excellent source of protein. In addition, they provide many valuable fatty acids: polyunsaturated omega 6 and monounsaturated fatty acids – mainly linoleic acid. Their composition also includes: a lot of fiberwhich, just like in apples, will help lose extra kilos.
Peanut butter also provides B vitamins, vitamin E and folic acid, as well as antioxidants, primarily polyphenols. What does all this mean for our health? Peanut butter:
- helps in reducing body weight;
- lowers blood pressure thanks to the amino acid l-arginine;
- lowers LDL cholesterol;
- protects against atherosclerosis;
- lowers the risk of developing type 2 diabetes;
- improves concentration and relieves stress.
Athletes and people going to the gym will also benefit from consuming peanut butter. The amino acid l-arginine helps rebuild damaged muscles after strength training and contributes to development muscle mass.
The combination of apples and peanut butter enhances many of the properties of both products. First of all, the snack will help people on a weight-loss diet. It is extremely filling, so it satisfies hunger for a long time. Antioxidants and fatty acids provided in this way they will accelerate metabolism and help reduce body fat. Additionally, they provide excellent protection against cardiovascular diseases and diabetes.
Instead of snacks that are salty or made from processed meat, reach for apples with peanut butter. How to make this delicious and healthy snack? All you need to do is cut the apple into slices and remove the seeds. Spread each slice with peanut butter and eat it for a second breakfast or whenever you feel hungry. Remember not to peel the apple. This is where the largest amount of fiber and polyphenols is hidden. Also, do not overdo it so as not to increase the calorie content of your diet.
Source: Terazgotuje.pl, kontakter.pl, dietetyki.org.pl
