땅콩버터와 방탄 커피: 건강상의 이점과 위험성

### 다이어트에 있어서 땅콩버터와 방탄 커피의 장단점
* 🥜 땅콩버터는 **100g당 약 600칼로리의 높은 칼로리**에도 불구하고 올리브 오일과 아보카도에도 들어 있는 **올레산과 같은 유익한 불포화 지방산**을 함유하고 있습니다.
* 💡 땅콩버터는 **다이어트와 혈당 조절에 도움이 되는 것**으로 알려져 있지만, 제품에 따라 **첨가당과 건강에 해로운 지방 함량이 높을 수**도 있습니다.
* 📊 땅콩버터는 포만감을 주고 **비타민 E, 마그네슘, 건강한 지방**과 같은 영양소를 함유하고 있지만 **칼로리 밀도가 높아 소량만 섭취**해도 일일 칼로리 섭취량에 크게 기여할 수 있습니다.
* ⚖ 양질의 원두와 MCT 오일로 만든 방탄 커피는 **혈당 수치를 안정적으로 유지**하고 **케톤을 통해 에너지를 공급**하는 것으로 선전되지만, **칼로리가 높아 과잉 섭취**로 이어질 수 있는 식품이기도 합니다.
* ❗ 땅콩버터와 방탄 커피는 모두 **콜레스테롤 수치를 높일 수** 있고 필수 영양소를 모두 공급하지 못할 수 있으므로 심혈관 질환과 같은 건강 질환이 있는 분은 주의하시기 바랍니다.
* 🔍 현재 연구에 따르면 방탄 커피의 건강상의 이점을 뒷받침하는 확실한 증거가 부족하며, **인지 및 콜레스테롤에 미치는 영향에 대한 연구 결과**도 엇갈리고 있습니다.
* 🤔 두 식품 모두 다이어트 업계에서 인기가 있지만, 소비자는 이러한 **고지방 식품에만 의존하기보다는 정보에 입각한 선택**을 하고 전체 식단의 균형을 고려하는 것이 중요합니다.
* 📅 트렌드가 진화함에 따라 식이요법 주장에 대한 최신 정보와 비판적 시각을 유지하는 것이 중요하며, 향후 토론을 위해 **시청자들이 자신의 생각과 질문을 공유**해 주실 것을 권장합니다.

땅콩버터는 영양가가 높지만 칼로리가 높기 때문에 신중한 섭취 선택이 필요합니다.

Despite being high in calories, it contains a lot of good fats, so I would like to eat it. It's not necessarily bad, but do we really need to insist on just this? Olive oil, avocado, and almonds also have a lot of good fats. Personally, I tend to eat peanut butter, so I wonder if that's a bit excessive. 

Hello, I am Park Kyung-ho, a specialist in weight management. There seems to be something here. What is this? Among the comments on the video, someone asked if it's okay to eat peanut butter as a snack. Peanut butter and the cookie next to it definitely look like foods that would make you gain weight. However, many people consume them for diet and blood sugar control. I want to ask if that effect is really true. 

In fact, peanut butter has become quite popular lately, but it has been widely known as a food that can be eaten while dieting. For example, bulletproof coffee is a mainstay for those on a low-carb, high-fat diet.

It was a menu item, and I am well acquainted with these two products. Let's start with peanut butter. Just hearing the word butter might make you think of something indulgent, but peanut butter, despite its name, is not at all related to the butter we usually think of. First of all, peanuts are considered a healthy food. Many people mistakenly think of peanuts as a legume, but they are not; however, they do belong to the category of nuts, which are highly nutritious. Additionally, peanuts have a low glycemic index. Although they contain carbohydrates, they are not foods that cause a rapid spike in blood sugar levels.

Looking at the nutritional components of peanut butter, it contains about 600 calories per 100 grams. That is quite high in calories. Why is it so high? Because it contains a lot of fat—about half of the 100 grams is fat. The rest is made up of protein and carbohydrates. But why is it considered healthy?

That's right. A significant portion of that region contains beneficial unsaturated fatty acids, especially oleic acid, which is omega-9. It's abundant in olive oil and avocados, so there are many good oils available. Therefore, despite being high in calories, it is regarded as a healthy food. Additionally, it is rich in nutrients such as vitamin E, B3, B6, manganese, and magnesium. Peanut butter made from peanuts naturally contains all the good nutrients found in peanuts, making it a healthy choice. However, to create a thick peanut butter, something else needs to be added. In the process of making this peanut butter, vegetable oils are often included, and while some of these vegetable oils are beneficial, there are also less desirable options.

There are plant-based oils that contain a lot of trans fats. Additionally, some products include sugar and salt to enhance the flavor. Therefore, with the inclusion of plant-based oils, sugar, and salt, one might wonder if this combination is beneficial for health, especially considering the nutrients naturally found in peanuts. Furthermore, some products may add saturated fats to make the texture thicker. There are many peanut butter products available, so it's important for consumers to use their wisdom in choosing the right one. Oleic acid, which is abundant in peanut butter, is a type of unsaturated fatty acid. So, what makes it better among unsaturated fatty acids? Saturated fats are solid at room temperature, which gives them stability. In contrast, unsaturated fats are liquid at room temperature, making them more flexible and pliable.

Okay, on the other hand, rancidity can occur easily. Omega-6 is more prone to rancidity than Omega-3, while Omega-3 has better flexibility. Therefore, among the unsaturated fatty acids, the one that is relatively stable and less prone to rancidity, similar to saturated fats, is oleic acid, which is a monounsaturated fatty acid. Oleic acid helps lower LDL cholesterol and increase beneficial HDL cholesterol. It also has anti-inflammatory effects, improving chronic inflammation and helping with insulin resistance. Because it has the effect of slowing down the rapid rise in blood sugar, it can be helpful for blood sugar management. As a result, peanut butter is becoming popular again these days. The question is whether the oleic acid, which is an Omega-9 fatty acid, is present in peanut butter.

I mentioned that it has a high calorie content because it is a fatty substance. However, despite the high calories, it contains a lot of good fats, so I would like to eat it. It's not necessarily bad. But do we really need to insist on just this? I mean, olive oil, avocados, and almonds also contain a lot of oleic acid. Eating peanut butter to gain weight seems a bit excessive, doesn't it? When it comes to dieting with peanut butter, I have considered both the positive and negative aspects. 

On the positive side, peanut butter is made from good ingredients, so it provides high-quality plant-based protein and is rich in dietary fiber. Ultimately, it can give a sense of fullness and help control appetite even with just a small amount. Additionally, it contains healthy fats that can lower bad cholesterol and is rich in nutrients, including fat-soluble vitamins like vitamin E.

Magnesium, zinc, and potassium are abundant in certain foods. If I eat carbohydrate-rich foods, I might choose to eat peanut butter beforehand or spread it on bread instead of using jam. This could help mitigate the rise in blood sugar levels. If we consider the positive effects of peanut butter on dieting, there are also negative aspects to consider. Its calorie content is quite high; because it has a high calorie density, even a small amount can lead to a significant caloric intake. One could make a more nutritionally diverse meal with the same number of calories instead of replacing those calories with peanut butter. Personally, I find myself a bit skeptical about that. Additionally, during the product development process, some peanut butter may contain trans fats from vegetable oils or relatively high amounts of sugar and salt.

If it becomes available, it's true that there are products with high calories that may not be beneficial for health. This can lead to some hesitation. Additionally, people with peanut allergies, especially severe cases, can even lose their lives, so caution is necessary. I do recommend consuming peanut butter for health reasons; however, it's important for consumers to make wise choices when selecting products. 

This is bulletproof coffee, specifically black coffee. It can be seen as an energy booster. The original bulletproof coffee, as claimed by its creator, requires good quality coffee beans. They should be organic coffee beans, and MCT oil is also included. MCT oil is different from the saturated fats we typically consume, which are long-chain fatty acids found in meat.

Short-chain fatty acids are produced, and there are both short and long chains, as well as medium-chain fatty acids. The oil made from medium-chain fatty acids is called MCT oil. We also use natural butter, but it's not just mixed; it is blended continuously for about 20 to 30 seconds until it becomes creamy. That’s bulletproof coffee. Has anyone tried it? I briefly tried a low-carb, high-fat diet for a show in the past, and I had it then. It feels greasy. People say that when you drink it, you don’t feel hungry all day, but I didn’t feel hungry because I felt greasy all day and didn’t have the desire to eat anything. Bulletproof coffee is recommended as a breakfast substitute, but if you start your day with carbohydrate-rich foods, you’ll typically remain in a high-sugar state throughout the day.

When blood sugar rises quickly and then drops suddenly, I get hungry before lunchtime, so I end up eating something sweet again. This causes my blood sugar to spike even more at lunch, and if it drops again, I need to eat in the afternoon as well. I find myself eating sweet foods all day long. However, if I have my first meal in the morning with something like bulletproof coffee, which has no carbohydrates, my blood sugar stays stable throughout the day. This is a concept that comes from a low-carb, high-fat diet, and those who advocate for bulletproof coffee say that having it in the morning is beneficial for this reason. Furthermore, consuming a high-fat beverage from the morning helps maintain a feeling of fullness for a longer time, which is good for energy levels during the morning. Even without eating carbohydrates in the morning, can the brain still get energy? MCT oil, which is a medium-chain fatty acid, provides energy for our body.

When they enter the body, they break down in the liver and turn into ketones. These ketones are components that the brain can use as an energy source. What this means is that when we intentionally restrict carbohydrates, our body produces ketones for the brain to use as energy. People who follow a low-carb, high-fat diet typically consume less carbohydrates, so the brain inevitably has to use ketones. To make this process more stable, MCT oil is added. When it comes in, it converts into ketones, which makes it easier for the brain because energy is being supplied. Even coffee with caffeine can enhance this effect. This theory suggests that when fasting extends, it has a similar effect to intermittent fasting, allowing the body to continuously use fat as an energy source, which also helps with body fat reduction. Although it might be a bit challenging during high-intensity workouts,

When engaging in endurance sports, it is claimed that it can be helpful. However, there are precautions to consider. It contains a lot of fat, and the calorie content is high. Even consuming this alone can lead to a high calorie intake, especially when eating other foods alongside it. This could result in a calorie surplus. MCT oil is a saturated fat, but since it is a medium-chain fatty acid, it is often considered less problematic. On the other hand, butter is a lump of saturated fat. While saturated fat may not pose a problem for healthy individuals, it can worsen symptoms for those with fatty liver or insulin resistance. It can also raise cholesterol levels further, so those with cardiovascular diseases or hyperlipidemia need to be cautious. Moreover, even if we concede that it supplies energy to the brain and makes it more alert due to caffeine, does it contain all the various nutrients our body needs? Carbohydrates.

Protein and micronutrients cannot be sufficiently supplied with just MCT oil and saturated fats, which raises the issue of insufficient nutrients for our bodies. When the book The Black Food Diet was first published in English, I happened to read it right away in the United States. I found it really interesting. At that time, bulletproof coffee was trending along with the low-carb, high-fat movement. People following a low-carb diet should derive 10% of their energy from carbohydrates, 20% from protein, and the remaining 70% from fats. However, is it easy to eat pure fats? While pork belly has a lot of fat, it also contains protein. To meet the 70% requirement, one needs to consume foods high in pure fats. Consuming something like bulletproof coffee is necessary to fulfill the 10-20-70 ratio. This concept captivated many people on the low-carb diet, creating a significant impact.

So, is it really helpful for health and beneficial for dieting? There is a lack of research that proves its effectiveness for health benefits. It needs scholarly support to be recognized, but currently, that is not the case. Therefore, there is no objective evidence that it helps with health. The next image comments on a study that, although not a well-structured clinical trial, was a preliminary study on bulletproof coffee. It claims that it helps to wake up the brain and recharge the body, but when looking at two studies, there was no evidence to support this. Regarding cognition, which is also related to health, I looked at two studies and found no effect. As for cholesterol, global research shows that it raises cholesterol levels. Some studies suggest that it helps maintain a feeling of fullness for a long time, while other research indicates the opposite.

There are results, but no conclusions can be drawn. It increases energy consumption and helps with fat reduction. I saw a study, but I can't say there are definitive results or that there aren't any. Regarding gastrointestinal symptoms, I looked at two research outcomes, and they indicated that gastrointestinal discomfort is more common. I would like to try using bulletproof coffee for diet purposes, but of course, the choice is yours. However, I wouldn't actively recommend it. Today, I talked about peanut butter bulletproof coffee, which is currently gaining attention as a diet food. If you have any topics or ideas about what's trending these days, please feel free to leave a comment. I will do my best to address your curiosities. I hope today's video was helpful to you, and I will wrap it up here. Don't forget to subscribe, like, and set notifications. We will see you next time.

다이어트 중 땅콩 버터와 방탄 커피, 먹어도 괜찮을까?| 다이어트 음식 | 박용우의 스위치온

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- 대한비만학회 이사
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- 대한임상영양학회 이사
- 대한스포츠의학회 이사
- 대한보완통합의학회 이사
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- 대한가정의학회 비만연구회 회장
- 미국 컬럼비아대학교 의과대학부속 비만연구소 교환교수
- 강북삼성병원 비만클리닉 소장
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박용우의 스위치온

땅콩버터의 건강상의 이점과 고려 사항

땅콩버터는 칼로리는 높지만 좋은 지방과 유익한 영양소를 함유하고 있어 다이어트와 혈당 조절에 인기가 높습니다.

혈당 지수가 낮고 불포화 지방산, 특히 올리브 오일과 아보카도에도 들어 있는 올레산이 풍부합니다.

하지만 일부 땅콩버터 제품에는 트랜스 지방, 설탕, 소금과 같은 건강에 해로운 첨가물이 들어 있을 수 있으므로 소비자가 현명하게 선택하는 것이 중요합니다.

다이어트에서 올레산과 땅콩버터의 역할

단일 불포화 지방산인 올레산은 비교적 안정적이고 산패가 잘 일어나지 않아 LDL 콜레스테롤을 낮추고 HDL 콜레스테롤을 높이는 데 도움이 됩니다.

올레산이 풍부한 땅콩버터는 양질의 식물성 단백질, 식이섬유, 건강한 지방을 함유하고 있어 식욕 조절과 혈당 관리에 인기가 높습니다.

하지만 칼로리가 높고 일부 제품에는 트랜스지방, 설탕, 소금이 함유되어 있어 과도한 칼로리 섭취와 영양의 다양성에 대한 우려가 제기되고 있습니다.

고품질 유기농 원두와 MCT 오일로 만든 방탄 커피는 에너지 부스터와 아침 식사 대용식으로 선전되고 있습니다.

MCT 오일의 독특한 중쇄 지방산 혼합물은 혈당 수치를 안정시키고 하루 종일 포만감을 유지하는 데 도움이 됩니다.

방탄 커피 지지자들은 방탄 커피가 아침에 탄수화물 없이도 몸과 뇌에 에너지를 공급할 수 있다고 말합니다.

에너지 생산에서 케톤과 MCT 오일의 역할

탄수화물 제한으로 간에서 생성되는 케톤은 뇌의 에너지원으로 작용합니다.

MCT 오일은 케톤 생성을 향상시켜 뇌에 안정적인 에너지 공급을 제공합니다.

저탄수화물 다이어트와 지구력 스포츠에 유익하지만, MCT 오일의 높은 칼로리와 포화 지방은 특정 건강 상태를 가진 사람들에게는 위험을 초래할 수 있습니다.

방탄 커피가 건강과 다이어트에 미치는 영향

방탄 커피의 건강상의 이점을 뒷받침하는 연구는 부족하며, 그 효과에 대한 객관적인 증거도 없습니다.

예비 연구에서는 방탄 커피가 뇌 기능과 신체 재충전에 도움이 된다고 주장하지만, 대규모 연구에서는 큰 효과가 없는 것으로 나타났습니다.

콜레스테롤 수치를 높이고 식욕 조절에 대한 결과가 엇갈릴 수 있으며, 에너지 소비를 증가시키고 위장 불편함을 유발할 수 있습니다.