Call me old school, but the performance fuel I’m relying on to get me through my busy days is, well, the same thing I ate when I was 10 years old. I was crazy about peanut butter as a kid and, as an adult, I’ve got a whole new appreciation for the ultimate comfort food. Many of my friends worry that peanut butter is too high in calories and fat to be healthy for them. I’ve been advising them otherwise and espousing all the goodness of the most popular nut butter out there. Why I still love peanut butter This stick-to-your-mouth-and-ribs staple offers some serious health benefits, and if you eat it with the right foods, it can help you get more of the fruits and veggies that may be lacking in your diet. And when I eat peanut butter with carbohydrate-rich foods, like fruit or bread, it helps keep me fuller longer—so I’m less likely to overeat. I also enjoy it after workouts for recovery (on toast or with an apple), as it’s a good source of protein and B vitamins—and a heck of a lot less expensive than any recovery beverages I can buy. The calorie contradiction Yes, peanut butter is high in calories (160 calories per 2 tablespoon serving), but they’re worthwhile calories: The spread contains 30 different vitamins, minerals, and phytonutrients. Peanut butter is a good source of protein, magnesium, phosphorus, fiber, and vitamin E, and it has no trans fats or cholesterol. The majority of peanut butter’s calories come from healthy mono- and polyunsaturated fats, while just 3.5 grams is from saturated fat. Numerous studies have shown that individuals who enjoy nuts and peanut butter in their diet have a lower risk of becoming overweight or obese, and a nut-rich diet is also associated with a reduced risk of type 2 diabetes and cardiovascular disease.
Other studies have found that including nuts and nut butters may actually make it easier to stick to a calorie-reduced diet, possibly due to the natural appetite-suppressing compounds present in nuts. Enjoying more plant-based foods and plant proteins is one of the best ways to improve your health while reducing your food costs and carbon footprint—all at once.
Although a small percentage of the public is allergic to peanuts and peanut butter (and a salmonella scare earlier this year may have frightened some people away from PB for a while), the vast majority of us are able to safely enjoy the wide offerings in the peanut-butter section of the supermarket.
Perfect peanut-butter partners
Here are some of the many ways I enjoy peanut butter in my diet. (I’m also experimenting with these yummy Health.com–approved recipes!)
- Peanut butter with banana, pear, or apple slices
- On top of whole-wheat toast with sliced fresh fruit
- Add peanut butter to yogurt or oatmeal
- Add 1 tablespoon to fruit or yogurt-based smoothies
- Make a peanut-butter dip for fruits or veggies (see below)
- Take whole-grain crackers and 100-calorie portable packs on day trips to prevent fast-food binges
Fruity Peanut Butter Spread*
In a food processor, chop 1 medium apple (quartered but not peeled) and 1/2 cup dried cherries or dried cranberries. In a small bowl, combine 1 cup peanut butter, 1/4 cup orange juice, and 1/2 teaspoon cinnamon. Stir fruit mixture into peanut-butter mixture until combined. Cover and refrigerate.
Peanut Butter Dipping Sauce With Vegetables*
In a bowl, whisk together 1/2 cup creamy peanut butter, 2 tablespoons hot water, 2 tablespoons light soy sauce, 2 tablespoons peanut oil, and 2 tablespoons sugar until blended and smooth. Garnish with chopped salted, roasted peanuts and chopped green onions.
Wash and cut a variety of raw vegetables—carrots, broccoli, jicama, celery, snow peas, snap peas, and cauliflower are good choices—and serve with dipping sauce. This savory sauce is also great on chicken or beef kebabs.
*Recipes courtesy of the National Peanut Board.
Posted by Krishnan, Proprietor.
