Peanut butter is a versatile filling that fits in at any meal, during snack time and even at dessert. To be called "peanut butter," it must contain a minimum of 90 percent peanuts, with no artificial sweeteners, colors or preservatives.
Not only is it tasty, peanut butter is high in protein, good-for-you fats and hard-to-get nutrients. In this world of "super-size me," a 2-tbsp. serving of peanut butter offers plenty of benefits.
Healthy Servings
The American Cancer Society shares a view of what portions sizes actually look like. The recommended 3 oz. serving of meat is the size of a deck of cards or a bar of soap, and 3 oz. of fish is the size of a checkbook. One-half cup pasta is as big as a tennis ball, and the recommended 2 tbsp. serving of peanut butter is the size of a pingpong ball.
Fat and Carbohydrates
This "pingpong ball" of peanut butter is full of "good" fats -- the monounsaturated and polyunsaturated variety -- which can improve cholesterol levels. A 2-tbsp. serving of smooth peanut butter with salt contains about 190 calories, according to the Peanut Institute. Although some types of peanut butter contain partially hydrogenated or fully hydrogenated oil to eliminate separation, these amounts are minimal.
Peanut butter's glycemic index is a low 14 on a scale of 100, which means that it maintains healthy levels of blood sugar and energy.
Protein and Fiber
A 2-tbsp. serving of peanut butter contains 8 g of protein. Because this protein comes from plants, peanut butter is high in fiber and free of cholesterol.
The fiber and protein content of peanut butter also makes it more filling than many other snacks. This high satiety level keeps you from being hungry too soon after eating.
Vitamins and Minerals
Peanut butter contains hard-to-get nutrients such as phosphorus, potassium, zinc, folate and the antioxidant vitamin E. Resveratrol, the phytochemical in red wine, is also found in peanut butter.
Eating Suggestions
At breakfast, spread peanut butter on your waffle or toast. Add 1 tbsp. peanut butter to a smoothie.
At lunch or for a mid-day snack, dip celery or sliced apples in peanut butter. Slice a banana in half length-wise, spread with peanut butter and press together into a "sandwich."
For dinner, drizzle a sauce made of peanut butter, coconut milk and Thai red curry paste over steamed vegetables or salmon.
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