Fiber in peanut butter
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Fiber Content in Peanut Butter: Enhancements and Health Benefits
Introduction to Fiber in Peanut Butter
Peanut butter is a popular spread known for its rich taste and nutritional benefits. One of the key components that can be enhanced in peanut butter is dietary fiber. Fiber is essential for digestive health and can contribute to various other health benefits. Recent studies have explored different methods to increase the fiber content in peanut butter, including the incorporation of peanut skins and shells.
Enhancing Fiber Content with Peanut Skins
Peanut Skins and Fiber Enrichment
Incorporating ground peanut skins (PS) into peanut butter significantly increases its fiber content. Peanut skins are rich in dietary fiber, with approximately 55% of their composition being fiber, of which 89-93% is insoluble fiber . This addition not only boosts the fiber content but also enhances the antioxidant capacity of the peanut butter, making it a more nutritious option.
Phenolics and Antioxidant Activity
The inclusion of peanut skins also leads to a marked increase in total phenolics content (TPC) and antioxidant activity. For instance, adding 1.25% to 5.0% of dry-blanched peanut skins to peanut butter results in a substantial rise in TPC and total proanthocyanidins content (TPACs), which are beneficial for health due to their antioxidant properties . This enhancement allows peanut butter to be marketed as a "good source of fiber" and offers diversification in the product line.
Utilizing Peanut Shells for Fiber Enhancement
Nutritional Benefits of Peanut Shells
Another innovative approach to increasing fiber content in peanut butter is the addition of peanut shells. Peanut shells are composed of a high percentage of fiber (46.6%), along with carbohydrates and protein . By incorporating 5%, 10%, and 15% of peanut shells into peanut butter, the total fiber content can be significantly increased, while also reducing the fat content and overall caloric value of the product .
Impact on Nutritional Composition
The substitution of peanut shells in peanut butter results in a notable increase in total fiber content, with increments of 1.5 to 2.6 times higher than the control. This modification also enhances the antioxidant properties of the peanut butter, as indicated by increased DPPH and ABTS% values, which are measures of antioxidant activity . The study suggests that a 5% to 10% substitution level is optimal for improving the nutritional value without compromising sensory qualities.
Health Benefits of Fiber-Rich Peanut Butter
Cognitive and Stress Response Benefits
Regular consumption of peanut products, including peanut butter, has been associated with improved cognitive functions and stress response. A study involving healthy young adults showed that those who consumed peanut butter had better immediate memory and lower anxiety and depression scores compared to a control group . These benefits are linked to the intake of polyphenols and increased levels of fecal short-chain fatty acids (SCFAs), which are beneficial for gut health.
Cancer Risk Reduction
Peanut butter consumption has also been linked to a reduced risk of certain types of cancer. Specifically, higher intake of peanut butter is associated with a lower risk of gastric noncardia adenocarcinoma . This protective effect is attributed to the presence of fiber, polyphenols, vitamins, and minerals in peanut butter.
Conclusion
Enhancing the fiber content in peanut butter through the incorporation of peanut skins and shells not only improves its nutritional profile but also offers significant health benefits. These modifications increase the antioxidant capacity and provide a good source of dietary fiber, contributing to better digestive health, cognitive function, and potentially reducing the risk of certain cancers. As such, fiber-enriched peanut butter represents a valuable addition to a healthy diet.
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