Peanut butter a versatile food bursting with nutrition that can be eaten throughout the day and taken on the go. Just one small tbs is full of protein and essential vitamins. It's important to learn the health benefits of peanut butter, how to navigate through the peanut butter isle and ways to incorporate the delicious food into the day.
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Peanut butter is a versatile food and its use in our diets have expanded beyond being jelly's side kick on bread. Peanut butter can be used as a snack, as part of a full meal, in baking, and yes, even in cooking. It's an affordable source of protein and it is a great food to pack up on the go, because it won't spoil as quickly as most animal proteins.
Peanut butter is derived from peanuts, which are part of the legume family though are generally considered a nut. Peanut butter is loaded with heart-protecting mono and poly-unsaturated fats, protein and essential vitamins and minerals including, Vitamin E, niacin & folic acid magnesium. Eating peanut butter may even have protective benefits against Type 2 diabetes in women. Additionally, peanut butter has resveratrol, a compound which has potential effects to reduce damage to blood vessels and the amount of LDL, or "bad" cholesterol.
Peanut Butter NUTrition
On average 1 tbs of peanut butter has about 90 calories, 9 g fat (about 80 percent of which are mono and poly-unsaturated), 4g protein and 1g fiber. The protein in peanut butter helps contribute towards your daily protein needs and it provides energy while helping to keep you feeling full. Peanut butter alone has some fiber, which will also add to the feeling of fullness and help regulate your bowels. But, if you eat peanut butter with a fruit or whole grain bread, such as some suggestions listed below, it can really boost your daily fiber intake.
Peanut butter is rich in mono and poly-unsaturated fats, which are the "good," cholesterol lowering fats. While these fats have heart-protective benefits, they also are what make peanut butter a high calorie food. So, as with most delicious foods, moderation is key. A general guideline is to try to limit yourself to 2 tbsp, which weighs in at about 180 calories.
Chunky Versus Smooth
From a nutrient perspective, there is no need to discriminate smooth or chunky varieties because there is no difference in nutritional value. There are certain medical conditions, such as diverticulitis, that require a low fiber diet, which eliminates coarse, hard and seeded foods, including chunky peanut butter. So, if you were advised to follow a low fiber diet, very smooth peanut butter may be the best choice. Otherwise, leave the choice of smooth versus crunchy for your taste buds.
How to Buy
The best choices to buy are the "all-natural" peanut butters. Over the years, food companies have been adding unnecessary things to peanut butter to increase the shelf life, sweetness and to keep the oil from separating to the top of the jar. Your best bet is to avoid the peanut butters that have added sugars, whether it's natural cane sugar or high fructose corn syrup, or the heart-clogging hydrogenated or partially hydrogenated oils. Natural peanut butters should only have two to three ingredients: peanuts, oil and sometimes salt. So, next time you're at the peanut butter isle, check out the ingredients listed under the nutrition label. Just remember, since it's natural, you'll have to mix it well or store the jar upside down!
Recipe Ideas
If you like smoothies, try blending together peanut butter, yogurt (low fat), your favorite fruit, some ice and a drizzle of honey. For a sweeter sandwich idea, try spreading 2 tbs peanut butter on whole wheat bread and adding sliced bananas or green apples with a dash of cinnamon. If you want a fresh breakfast, consider substituting butter for 1 tbs peanut butter spread onto whole grain pancakes, waffles or toast. For great snack ideas, try fresh vegetables, such as baby carrots and celery or fruits like apples, bananas and strawberries and dip into 2 tbs peanut butter. If you're a baker, add peanut butter to your favorite cookie recipe. If you're a cook, experiment with adding peanut butter and soy sauce to pasta or noodles for an Asian flair. And, if you have kids, a fun snack is "Ants on a log," which are celery sticks spread with peanut butter and topped with raisins.
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