“Its low fat, high in protein and a great source of calcium.” But overall, it's peanut butter for the win. So go ahead and spread your nutty spreads, Australia.
It's an excellent source of vitamins B1, B2, B3 and B9. The Reduced Salt version even contains vitamins B6 and B12. These vitamins may support brain health and reduce fatigue, anxiety, stress and heart disease risk. All told, Vegemite is a great option with few health concerns.
It's also low in kilojoules (energy), fat and carbohydrates, so in terms of weight loss/weight maintenance it is what we call a free food. Vegemite won't affect your blood glucose levels, blood fat levels or hinder your weight loss goals. On the other hand, Vegemite is quite high is sodium (salt).
The combination of Vegemite and peanut butter naturally increases the levels of IGF-1 in your body. This is a growth hormone that helps stimulate muscle gain and repair, while also improving your endurance levels.
While both spreads are quite flavorful, Vegemite is even more intense. Vegemite's texture is similar to peanut butter, while Marmite is more syrupy (it could be compared to molasses). Marmite is slightly lighter in color than Vegemite.
Tree nut butters, such as almond, cashew, walnut, hazelnut, and pecan butters, are great substitutes for peanut butter. They all have similar nutritional profiles and provide heart-healthy fats, fiber, and antioxidants.
Food labelling in Australia
The product was known in Western Australia and South Australia for many years as peanut paste because, by definition, butter is a dairy product. The same product was available in other states as peanut butter.
Peanut butter is rich in a variety of nutrients — but it's also rich in calories and fat. While the healthy fats in peanut butter are nutritious, you should consume them in moderation to avoid unwanted weight gain or potential health problems. Commercial peanut butter brands often have added sugars, oils, and fats.
However, if you're trying to gain weight, build muscle, boost metabolism, or improve sleep quality, snacking on a spoonful of peanut butter can be a good choice, as it supplies key nutrients like protein, vitamins, minerals, heart-healthy fats, and tryptophan.
When you pair peanut butter with whole-grain toast you're getting a healthy dose of fiber and protein as well, which also help fuel your morning and keep you full.
It's full of nutrients
Vegemite contains the vitamins thiamine, riboflavin and niacin. These B vitamins play key roles in energy metabolism. It is also a source of folate, which is necessary to make our DNA and is particularly important for mothers-to-be.
Potential Risks of Vegemite
Vegemite is high in sodium — one teaspoon contains 5 % of your daily recommended value. This can negatively impact blood pressure and increase the risk of heart disease.
Yeast extracts, such as Vegemite or Marmite, or sourdough bread also contain high amounts of the amino acid tyramine, so are best avoided if you're struggling to get to sleep.
Peanut butter is loaded with so many good, health-promoting nutrients, including vitamin E, magnesium, iron, selenium and vitamin B6. Research shows that people who regularly eat nuts and nut butter, including peanut butter, are less likely to develop heart disease and type 2 diabetes.
Particularly thiamin and folate with one teaspoon providing half the recommended intake. It is also rich in minerals such as iron, potassium, zinc and selenium.
VEGEMITE is nutritious, and undeniably delicious. It's the B vitamins in VEGEMITE that gives us vitality! Thiamin (B1) is essential for brain function, riboflavin (B2) supports your nervous system, niacin (B3) is essential for energy release and folate helps to fight fatigue.
An open jar of peanut butter stays fresh up to three months in the pantry. After that, it's recommended to store the peanut butter in the fridge (where it can maintain its quality for another 3-4 months). If you don't refrigerate, oil separation can occur.
It is OK to eat peanut butter every day, but in moderation. Do not eat more than 2 tablespoons, approximately 32 grams, a day. This protein-packed spread is made by blending roasted peanuts into a thick paste and contains various nutrients that promote good health.
Consult your doctor or dietitian if you're not sure how much PB you should eat, but a good general rule of thumb is around one to two tablespoons a day. Newell said a healthy serving of any high-fat food is roughly two tablespoons.
Not linked to weight gain if eaten in moderation
Thus, peanut butter is unlikely to lead to weight gain if eaten in moderation — in other words, if you consume it as part of your daily calorie needs. In fact, most research links intake of peanut butter, peanuts, and other nuts to lower body weight ( 5 , 6 , 7 , 8 ).
Peanut butter is a good source of protein that can promote the feeling of fullness and result in fat loss. It may also reduce your appetite and help you consume limited calories. This will help you lose weight. You may also experience better metabolism with the consumption of peanut butter.
Although peanut butter contains high levels of calories and fat, it may not encourage long-term weight gain when eaten as part of a balanced diet. Although peanut butter contains high levels of fat, it contains low levels of saturated fats and significant amounts of good fats that are healthful for the body.
Also encouraging is the fact that Australian peanut butter is particularly rich in good fats. “Peanuts that are grown in Australia have a higher level of oleic acid, a type of healthy monounsaturated fat,” notes Yates. Add to that protein and fibre, and you have a nutrient powerhouse.
Bega Peanut Butter – Australia's favourite peanut butter* is now Australian owned by Bega. Made with the same recipe in Australia for over 50 years, it's never oily, never dry with the same taste you've always loved! Available in Smooth or Crunchy, No Added Sugar or Salt, and 100% Nuts.
Sanitarium's Natural Peanut Butter is made from all natural 100% roasted peanuts and nothing else. No preservatives, no stabilisers, no added sugar and no added salt – just peanuts. You can find it in the health food section of your supermarket. Roasted peanuts (100%).