Peanut butter with a smooth, creamy and irresistible texture. yes, you can eat peanut butter at any time, even if it’s at night before going to bed. The peanut butter will not add to your weight if only in the middle amount (not excessive). In fact, having peanut butter before going to bed can help you sleep better. Read on this article to find out why peanut butter is good to eat before going to bed.
Why is peanut butter good to eat before going to bed?
Below are some of the benefits of eating peanut butter before going to bed.
1. Adjust body weight
There is a study published in “The American Journal of Clinical Nutrition” which says that peanut butter has no connection with weight gain in women. On the contrary, women who consume peanut butter can have a healthy weight because these simple foods can manage body weight.
2. Helps better sleep
Have you ever heard that eating peanut butter can help you sleep? Yes, this is true because peanut butter contains the amino acid tryptophan. The function of tryptophan is to help release serotonin so that it has a relaxing and calming effect on the brain. So, carbohydrate-rich foods can make you feel sleepy and peanut butter is rich in carbohydrates and protein. So, consuming peanut jam before bed can make you aroused to fall asleep.
Also read: drink lemon water before bed
3. Prevent late night cravings
If you want to lose weight, you must consume healthy foods before going to bed. If not, then you will feel like snacking at night. Unhealthy snacks can damage your health and make you experience weight gain because of high calories. So, peanut butter includes healthy foods that are rich in carbohydrates, protein, fiber, and other nutrients.
According to a source published in “The American Journal of Clinical Nutrition” said that protein has an effect on hormones that regulate hunger. You can consume one tablespoon of peanut butter and five wheat crackers before going to bed. This can encourage you to sleep well.
Barley peanut butter contains 188 calories for two tablespoons. In this amount, it will produce around eight grams of protein and 1.9 grams of fiber. The peanut butter will not make you bloated but will stimulate you to sleep soundly.
4. Helps muscle growth
Peanut butter also includes high-protein foods that are good for increasing muscle mass. Based on the Dietary Guidelines for Americans; around 10-35% of calories consumed must come from protein. Per kilogram of body weight, people usually have 0.8 grams of protein. However, if you are an athlete you must have more protein, 1.3 to 1.8 grams of protein per kilogram of body weight.
Research shows that consuming peanut butter before bed can form muscle. Our bodies experience development and growth when we are sleeping. So, during sleep growth hormone increases.
The above statement is supported by a study published in “Medicine & Science in Sports & Exercise”, there said that consuming protein before bed is more effective in recovering muscle than consuming protein after exercise.
Based on all studies, it can be concluded that peanut butter is high in calories, so we should not only rely on protein sources from peanut butter but also from other healthy foods.
Healthy Ways Eating Peanut Butter before Bed
Eating peanut butter before going to bed can be done in several ways. Below we see one by one how to eat peanut butter to improve health.
- Cut the banana in half lengthwise, apply peanut butter on top. Also add minced beans, raisins, and can also use grated coconut and enjoy.
- Dip green apple slices into peanut butter, apples can also be enjoyed with sweet jam and this will arouse your appetite.
- Another way to enjoy peanut butter is to rub it on oatmeal cookies, or salty biscuits that are low in salt.
- Use peanut butter as a pretzels sauce or sauce for breadsticks.
- Apply peanut butter on celery sticks, and enjoy the crispy juicy celery wrapped in jam.
- Spread peanut butter on whole wheat bread and enjoy before going to bed
- You can also consume it with rice bread or with popcorn.
- Heat unsweetened peanut butter, add soy sauce on top, coriander, garlic, and ginger. Do this for use on grilled eggplant, shrimp, or grilled chicken breast.
So, consuming peanut butter before going to bed can increase muscle mass, muscle strength, and help you sleep well. However, you still have to draw the amount. Consuming something with moderation is the best thing including peanut butter. Besides peanut butter, you also have to combine with other food like egg, or milk.
