Did you know that Monday was National Peanut Butter & Jelly day? This post was intended to go up then but I had to switch things around to make sure you hand an opportunity for the IP giveaway! By the way, have you entered yet? It’s open till Friday 4/6.
Similar to bananas (see Are bananas bad for you?), I often get asked if a good old fashion PB & J sandwich is healthy? Sometimes people ask for their kids and sometimes they ask for themselves, as a quick low-cost lunch option. Let’s break it down by ingredient.
Health Benefits of Peanut Butter
(Crazy Easy Homemade Peanut Butter with Flax)
Source of Protein
Two tablespoons of PB contains about 8 grams of protein. Protein helps to maintain, repair, and build damaged tissues in the body. It is important to help recover after workouts, to maintain lean muscle during weight loss and to help keep you full.
The question is, how much PB are using on your sandwich? Back in the day when I used to count calories I often made sure to only include 1/2 tablespoon of peanut butter on my sandwiches. This meant I wasn’t getting enough protein or the benefits of protein.
Heart-Healthy Fats
A two-tablespoon serving of PB also contains about 16 grams of fat which contribute to PB’s calorie density of 180 calories per serving. The majority of this fat is heart-healthy unsaturated fat, more than half of it is monounsaturated fat similar to what is found in olive oil.
There is also a small amount of saturated fat in peanut butter. Rejoice because saturated fat isn’t all bad, the link between saturated fat and heart disease is week. New studies suggest that it may actually be protective, especially in plant-based forms.
Weight Control
The healthy fats in peanut butter help keep you fuller for longer, so make sure you have enough on your sandwich, not just 1/2 tablespoon like I did!
Nutrient Density
Peanut butter is a good source of potassium which helps to combat the negative effects of sodium in our diet. In addition, it packs an immunity punch with a good amount of Vitamin b6 and Zinc, which promote a healthy immune system. The list continues on and on, but it is worth mentioning its significant concentration of antioxidants Vitamin E and manganese.
Downsides to Peanut Butter
High Calories
If you are piling on the peanut butter you can also be piling on the calories. Peanut butter has 100 calories PER tablespoon, so watch out! I recommend 2 tablespoons per sandwich, that way you get enough to keep you full, but not so much that you pile on the calories!
Food Sensitivities
My clients with food sensitivities to mold/yeast and/or beans/legumes often do not do well with peanut butter. That is because peanuts are very susceptible to a type of mold that produces aflatoxin. People with mold sensitivities can’t tolerate any amount and feel bad when they have it.
Those sensitive to beans or legumes often have an issue digesting lectins. Since peanuts are actually a type of legume that mimics the nutrition profile of a nut, they aren’t tolerated well by these people.
How to Build a Super Healthy PB & J Sandwich:
How To Build A Healthier Peanut Butter & Jelly Sandwich
Ultimately, not all PB & J sandwiches are created equally, follow these easy steps to make sure you're getting the most nutritional punch out of this classic comfort food!
100% Whole Grain Bread
Choose nutrient-dense whole grain bread. (See is bread bad for you?) Be careful here, this is one of the most common misleading food label tricks! Also, gluten-free friends, watch for a bunch of potato starch and refined carbohydrates in your bread too! Try to find one with whole grains in it as possible (such as brown rice flour.)
Natural Peanut Butter
Get pure natural peanut butter. (Ingredients should be salt and peanut butter, that's it. See How to Eat More Real Food)
Not Too Much, Not Too Little Peanut Butter
Make sure you have 1-2 tablespoons in your sandwich. No less, because you won't feel full enough, no more because peanut butter is calorie-dense. (See How to Eat More Healthy Fats)
Low Sugar Jam or Fruit
The best types are the no sugar added ones which use the natural sweetness of the fruit without any added sugar. Other healthy options are to sub the jelly for slices of banana, apples, or pears. You can always add a drizzle of honey if needed for sweetness!
Add Protein
Unfortunately, even if you get a healthy whole grain bread and use enough peanut butter, you'll probably need to add some protein to help keep you full. If you are able to tolerate dairy, a low sugar greek yogurt or piece of cheese would do the trick. If you can't tolerate dairy, you may have to get a bit more creative. You may want to check out how to build the adult lunchable.
Don't Stack Carbs
Back in the day, I used to have an almond butter and banana sandwich every day, with an apple and carrots on the side. It was so good, but I was always hungry like an hour later. It's better to stick with non-starchy veggies and protein for your sides. I'd skip the fruit since you already have enough carbs in the bread and banana slices.
So, what’s your favorite way to PB & J?
I love peanut butter and jelly in my oatmeal! A great reminder of childhood haha
Me too!
Fun facts! Peanut butter is one of the best foods on the planet.
Agreed! Right next to almond butter, sun butter, and my new favorite NutZo!
Peanut butter and jelly sandwiches are great. Unless the pb and j come from the same jar and then it’s a biological experiment gone wrong.
Tweeted this article on my Twitter feed.
OMG hysterical! I don’t know why this comment didn’t show up in my admin panel but I’m glad I caught it because i 100% agree!
Kelli Shallal MPH RD recently posted…Peach Mango Smoothie
I adore peanut butter. I love it in oatmeal, on a spoon, as a yogurt topper…. nothing beats an old school PB&J sometimes though. I make an amazing whole wheat quinoa bread that is the perfect vessel for this sandwich.
that bread sounds amazing! I’d love the recipe!
https://www.melskitchencafe.com/whole-wheat-quinoa-bread/
Mel has THE BEST bread recipes!
I love how you broke this down!
thanks girlie!
I was a little afraid to read this post because peanut butter and jelly is my jam and I don’t want to think anything bad about it lol. I love the breakdown, super helpful.
ha ha I totally would have skipped it – like nope I don’t want to know ha ha So glad you read it anyway!
I don’t eat to many PB&J’s anymore, but as a teacher the kids always eat the smuckers uncrustables, now I’m curious of the ingredients in those because i”m sure there are some not so good ones and parents would be better off making a quick PB&J on their own.
OH I’ve looked at the ingredients – no bueno lol definitely no bueno – there used to be so much hydrogenated oil but I don’t know about now….
I loved this post and I’m glad to know that the beloved PB&J can be healthy! When I find all-natural peanut butter (peanuts and salt) for $1.50 or less, I buy 10-12 jars at a time. We’re pretty obsessed. =)
Do you have a favorite jelly brand? I buy a jar at Aldi that’s like 70% real fruit, which I think is better than the big jars of regular jelly. I’m heading to Trader Joe’s for the first time in YEARS this weekend, so I’ll be on the lookout for a no-sugar-added jelly!
Hey! We don’t have Aldi in AZ but I hear it’s AMAZING. I think it’s hard to find a no sugar added version, so I just buy the one at Trader Joe’s with the least amount of calories/sugar per tablespoon. Not exactly the best method but it works for me ha ha Where do you get peanut butter for 1.50??? Is it Aldi????
It’s Kroger! Their regular natural peanut butter was part of their 99 cent sale for awhile but then stopped. Last month, for some reason, their organic natural was only $1.50; so I cleared the shelf. =)
AHHHHHH I SEEE!!!!!! I will keep a lookout!
Peanut butter and jelly is my first choice for whenever I want a sandwich. In recent years, though, I’ve taken a liking to new additions to this classic combination in the form of first banana slices and, about a year later, honey. This delicious combination has quickly become a lunchtime favorite for me at work, as it sure staves off hunger. Which is immensely helpful since I never know if I’m going to actually be able to take a proper lunch break or whether I’m gonna be stuck with having to work through lunch, which happens WAY TOO OFTEN.
Omg i love kokonut..