Baseball, apple pie and peanut butter and jelly sandwiches are hallmarks of American life. As food writer Florence Fabricant says, "Peanut butter is the pate of childhood." Although each of the elements in a peanut butter and jelly sandwich contain only a moderate amount of calories, fats and carbohydrates, the sandwich becomes a diet buster when assembled. Substitute whole grain bread, low-fat peanut butter and sugar-free jam for a low-calorie, low-carbohydrate recreation of a childhood favorite.
Bread
Carbohydrates from bread in a peanut butter and jelly sandwich may differ depending on the type of bread used. White bread contains 66 calories, 13g of carbohydrates and 1g of dietary fiber per slice. Whole wheat bread contains 69 calories, 12g of carbohydrates and 2g of dietary fiber, while multi-grain or whole-grain bread contains 69 calories, 11g of carbohydrates and 2g of dietary fiber. Although each type of bread seems similar in carbohydrates and calories, they react very differently in the body.
The glycemic index rates carbohydrates on how quickly they convert to sugar in the bloodstream. Foods with a high GI rating are absorbed quickly, creating high spikes in blood sugar. Low GI-rated foods take longer to absorb in the system, keep blood sugars relatively stable and help to maintain a feeling of fullness longer. Both white and whole wheat bread have high GI ratings, while multi-grain and whole-grain breads are rated low on the glycemic index.
Peanut Butter
Peanut butter is a good source of protein that is low in cholesterol and rich in niacin and manganese. One ounce of smooth peanut butter contains 165 calories, with 7g of carbohydrates and 14g of fat. An equivalent amount of reduced-fat peanut butter contains 146 calories with 10g of carbohydrates and 10g of fat. It is also available in vitamin-enriched, reduced sugar and chunky variations. Peanut butter has a GI rating of 14, indicating slow absorption into the system that keep blood sugar levels stable.
Jelly
Despite the variety of jams and jellies available, the traditional spread for a peanut butter and jelly sandwich is plain grape jelly. A 1-ounce serving of grape jelly contains roughly 74 calories and 20g of carbohydrates, with 14g coming from sugar. An equivalent amount of reduced-sugar jelly contains 50 calories and 13g of carbohydrates, with only 13g from sugar. Keep the carbohydrates and sugar down and your sandwich healthier by substituting jam made with natural fruits and no sugar.
Member Comments