5 reasons why peanut butter is the perfect snack

October 9, 2015

Think peanut butter is just for kids? Well, think again. These are just a few ways peanut butter can help you lead a healthier lifestyle.

5 reasons why peanut butter is the perfect snack

1. Eat it for a healthier heart

  • Like most nuts, peanut butter is a potent protector of the heart. Its good, unsaturated fat helps to tame high cholesterol. After all, it's the same type of fat found in olive oil.
  • Peanut butter-heavy diets can see almost the same reduction in heart disease as olive oil-heavy diets, according to one study.
  • Eating peanut butter (or nuts) several times a week is a proven way to keep high blood pressure under control.
  • Peanut butter is also a rich source of the heart-healthy antioxidant compound resveratrol, the one for which red wine is most famous.

2. Use peanut butter to fight cholesterol and cancer

  • Like the peanuts it comes from, peanut butter is rich in plant compounds called sterols, one of the top proven cholesterol busters.
  • Sterols are added to some cholesterol-lowering margarines.
  • The stash of sterols in peanut butter not only helps control cholesterol, it may also help fend off colon, prostate and breast cancers.

3. Natural peanut butters are even healthier

  • Many peanut butters are sweetened with corn syrup or sugar — two millilitres (1/2 teaspoon) per 30 millilitres (two tablespoons) of peanut butter.
  • Natural and organic brands generally have no added sugar, and less sodium than regular brands.
  • Natural brands of the spread contain even more resveratrol, the heart-friendly antioxidant, than other types of peanut butter.

4. Use it to lose weight

  • A study at Purdue University found that eating peanut butter can dampen appetite for up to two hours longer than a low-fibre, high-carb snack.
  • Peanut butter has a gram of fibre per 15 millilitres (one tablespoon).

5. Try it on almost anything

Peanut butter goes well with anything, so it's easy to add to your diet. Here's some suggestions:

  • Spread peanut butter on whole-grain waffles or pancakes for breakfast.
  • Make a peanut butter and banana sandwich on whole-grain bread for a pack-and-go lunch. Or, smear half a banana with some peanut butter as a snack.
  • For a nibble that won't make your blood sugar go haywire, spread peanut butter on whole-grain crackers or triangles of toasted whole wheat pita bread.
  • For an even lower glycemic-load snack that will stave off hunger longer, spread peanut butter on apple slices, celery sticks or carrots.
  • Be adventurous and try different types of nut butters with different types of fruit and vegetables. Almond butter on sliced pears is a delicious combination.
  • Spread peanut butter on your whole-grain toast or bagel instead of jam. You'll get more calories, but also more hunger-satisfying protein and less sugar.

Peanut butter packs a one-two punch against blood sugar spikes: protein and "good" (unsaturated) fat. And it's convenient and versatile, so you can easily add it to your diet in new and unique ways.

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