PEANUT BUTTER BERRY SMOOTHIE| Drink to regulate blood sugar

Wah gwaan KINGS and QUEENS today I prepared a peanut butter berry smoothie.

Interesting huh?! Growing up I hated peanut butter to the point that if someone mentioned it my stomach automatically got sick. However I realized I have grew that disgust out. I am still not a big fan of peanut butter but I do enjoy it in some of my smoothies, fruits and toast.

When I saw this smoothie I was like nah this looks gross!!! But to my surprise it was tasty. So don't bash it before you try it.

BENEFITS OF ALL THE INGREDIENTS

PEANUT BUTTER

Improved heart health

One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid is shown to help maintain good cholesterol, blood sugar, and blood pressure. Managing these levels in your body can lower the risk of heart disease. Peanut butter also contains omega-6. This fatty acid lowers bad (LDL) cholesterol and increases protective (HDL) cholesterol. In addition, peanuts are a natural source of arginine, an amino acid that may prevent heart and vascular disease by promoting good blood vessel function.

Reduced Risk of Diabetes

Oleic acid also been shown to reduce the body’s insulin resistance, a condition that raises your blood sugar and leads to diabetes. Research shows that peanut butter’s omega-6 content may have this same effect as well.

Aid in Weight Management

The healthy fats in peanut butter are called monounsaturated and polyunsaturated fatty acids. These fats are associated with a lower risk of weight gain and obesity when consumed as part of a healthy diet.

Foods high in healthy fats, proteins, and fiber — like peanut butter — also take longer for our bodies to digest, which can keep us feel fuller for longer and reduce the risk of overeating.

RASPBERRY

Rich in Antioxidants

Raspberries are rich in potent antioxidants known as anthocyanins. Research has shown that anthocyanins can help reduce the risk of several chronic diseases like diabetes, metabolic diseases, and microbial infection. According to research published in the journal Nutrients, dietary anthocyanins appear to be combatting insulin sensitivity through various mechanisms and have the potential to modulate disease states like diabetes. These compounds also improve visual ability and have a neuroprotective effect.

Aids Weight Loss

Raspberry is high in dietary fiber, manganese, while low in carbs, sugars, and fats. The role of low carbs and low calories has been explained above. Fiber aids in delaying gastric emptying, making you feel fuller for longer. Fiber also helps to keep bowel movements regular. It contains manganese, required in trace amount, which keeps metabolic rates high. This helps in burning fat.

Red raspberries are also preferred by many for its raspberry ketone, a chemical found in the fruit. Studies have shown that it can be effective in certain cases of obesity when taken with other supplements. However, there is insufficient evidence on its efficacy or its ability to reduce obesity by itself.

Reduce Wrinkles

The antioxidant powers of these berries come from vitamin C, which effectively helps reduce the age spot and discoloration. Multiple studies have shown the benefits of raspberries in dealing with skin-related issues. A 2019 study, published in Oxidative Medicine and Cellular Longevity found that the extract of red raspberries helped in reducing skin damage caused by UVB exposure. A 2020 animal study showed black raspberries could help reduce itchiness and inflammation associated with allergies.

To make facial masks for glowing skin, blend a cup of plain yogurt with 2 cups of fresh raspberries. Apply the mixture to your face and keep it on for 15 minutes. Wash it off with tepid water.

High Nutrient Value

As mentioned above, raspberries are rich in traditional nutrients, primarily in the antioxidant and B vitamin categories. According to the USDA, raspberries are an excellent source of manganese and vitamin C, two important antioxidant nutrients that protect the body’s tissue from oxygen-related damage. The high nutrient content of raspberries makes them a smart food choice. With high nutrient density and a negligible effect on blood sugar levels, raspberries are among the healthiest fruits you can eat.

BANANA

Blood pressure

The American Heart Association (AHA) encourage people to lower their intake of salt, or sodium, and increase their consumption of foods that contain potassium. Potassium can help manage blood pressure and reduce strain on the cardiovascular system.

A medium banana provides almost 9% of a person’s daily potassium needs, according to the nutritional information from the above sources.

Digestive health Bananas contain water and fiber, both of which promote regularity and encourage digestive health. One medium banana provides approximately 10% of a person’s fiber needs for a day. Bananas are also part of an approach known as the BRAT diettrusted source, which some doctors recommend for treating diarrhea. BRAT stands for bananas, rice, applesauce, and toast. Diarrhea can lead to a loss of water and electrolytes, such as potassium. Bananas can replace these nutrients.

POTASSIUM Bananas are rich in the mineral potassium. Potassium helps maintain fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells. Potassium also helps muscles to contract and nerve cells to respond. It keeps the heart beating regularly and can reduce the effect of sodium on blood pressure. Potassium may reduce the risk of kidney stones forming as people age. In turn, healthy kidneys make sure that the right amount of potassium stays in the body. One medium sized banana contains 422(mg) of potassium. It is best to try to get potassium from dietary sources, such as bananas.

INGREDIENTS

1/4 cup 1% low-fat milk

1/2 medium banana, sliced

1 tablespoon creamy peanut butter

1 cup fresh or frozen raspberries

1/2 cup crushed ice

INSTRUCTIONS

Place all the ingredients in a blender; process until smooth. Serve immediately.

FINAL PRODUCT

YOUTUBE VIDEO

REFERENCES

https://www.webmd.com/diet/peanut-butter-good-for-you#2

https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-raspberry.html