PB & J has to be one of my favorites. Of course, I use Ezekial 4:9 English Muffin, 1 teaspoon Natures Promise Raspberry Jam, and (Real) Natural Peanut Butter (or Almond Butter which is my first choice)
The question has come up MANY times with people...they ask, isn't peanut butter SO fattening? I wouldn't eat it for breakfast, lunch and dinner...but no, if eaten in the right portion, it can actually be GOOD for your figure.
I used to eat Almond Butter ALL the time. I lived at home, and the $17. a jar was not bothering me. When Mike and I bought the house a few years ago, that was something I had to cut back on...so I went back to Natural PB. But, this week...I was SO excited, because, I found out Trader Joes sells it for $4.99 a jar! Whoo Hoo! I ran RIGHT over and bought 2 jars....Yey Me! I know a few people that I got into almond butter, and the price was always an issue, but not anymore (FYI!) I know I am a nerd.Whatever...read on.
Almond Butter or Peanut Butter?
Almond Butter tops the list as the best, because Almonds are the best source (behind walnuts, which are #1 nut on the list) of the Good fats our body needs. Peanuts have them as well, so do Pine Nuts, Cashews, Pecans, Brazil Nuts.....
The Skinny on Almonds
Just a quarter cup of almonds contains nearly 25 percent of your needed daily value of magnesium, plus is rich in potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. In fact, (ladies especially!) a quarter cup of almonds have almost as much calcium as a quarter cup of milk.
They're also great for the colon. An animal study on the effects of almonds on colon cancer found that animals (which were exposed to a colon-cancer-causing agent) given whole almonds had fewer signs of colon cancer than animals given almond oil or no almonds. Researchers suspect the benefit may be due to almonds' high fiber content. Plus, almonds are one of the best nuts for lowering cholesterol because 70 percent of the fat they contain is the healthy monounsaturated variety, which has been shown to help clear arteries!
Almond Butterfrom Trader Joes: (stir , keep in fridge upside down and it will stay mixed!)
Calorie wise, not much of a difference, and peanut butter is actually lower in "total fat"...but Almond Butter actually has more of the "good" fat, where peanut butter has more saturated fat, sodium (minuscule) but they do add salt. The benefits (more good fat) of Almonds over Peanuts is really the only difference (being richer in those nutrients), other than that, it's personal preference.
Don't be fooled. Just stick with the 'Natural' Brand. No processed stuff. The ingredient list should be no more than "peanuts and salt." Don't get fooled like I did (majorly overlooked, not like me when it comes to food labels) by buying the Skippy "Natural" Peanut Butter. It's such a disgrace how anything can call itself "Natural" and you REALLY have to examine the labels. Yes, it was peanuts, salt but then there was "palm oil" which is just saturated fat. It was not "hydrogenated" or "partially hydrogenated," but it was there and unnecessary.
DEFINITELY DO NOT grab the plain old peanut butter, ESPECIALLY the "Reduced Fat" Versions.
It should be called "Increased Fat" peanut butter, because that's what will happen if you eat it!
Watch food labels that say "no trans fats" but the ingredient list has "partially hydrogenated fat" or "hydrogenated fats" of any kind! See Below
Skippy Reduced Fat Peanut Butter
contains “trace amounts” of trans fats
Calories per 2 Tbsp: 190
Total Fat 12 g
Saturated Fat 2.5 g
Cholesterol 0 mg
Sodium 190 mg
Total Carbohydrate 15 g
Dietary Fiber 2 g
Sugars 5 g
Ingredients: Roasted Peanuts, Corn Syrup Solids, Sugar, Soy Protein, Salt, Protein Partially Hydrogenated Vegetable Oils (Rapeseed, Cottonseed and Soybean) to prevent separation, Mono and Diglycerides (to improve creaminess)Minerals (Magnesium Oxide, Zinc Oxide, Iron Phosphate, Copper Sulfate)Vitamins (Niacinamide, Pyridoxine, Hydrochloride, Folic Acid)
Th Ingredient List SHOULD NOT be that long!
A New England Journal of Medicine review of more than 80 studies found trans fat to be more dangerous to your health than ANY other food, when its ONLY 1-3% of your total calorie intake! So you only need to eat 20-60 calories A DAY of artificial trans fat for it to be detrimental to your health! BEWARE of chips and cracker and cookie packages that are labeled “”no trans fats” on their packages. Legally, manufactures are permitted to us that claim as long as one portion contains less than 500 milligrams of trans fats. An extra dollop of your “no trans fat” margarine, and a few extra “no trans fat” potato chips or crackers and you can get you over that 20-calorie mark REAL fast!!!
Go back to May to check my blog post on "fats" to get the deal on How Evil Hydrogenated fats are and Partially Hydrogenated Fats are and why they should NOT be consumed!!! Like, people that eat these types of fats (saturated, hydrogenated, trans fats) increase your bad LDL levels and triglycerides, and decrease your good HDL. Shrinking the size of your LDL particles make them more likely to clot and DRAMATICALLY raise your risk of heart attack. Trans fats increase levels of a hormone-like substance (interleukin-6) which has been linked to Type 2 diabetes, hardening of the arteries, osteoporosis, and Alzheimer’s Disease.
**So Whether you choose to stir up some Natural Almond Butter or Natural Peanut Butter...grab some celery sticks or slice up some apples (in season now!) and 1 TBS of this delish-ness makes a great, nutrient-rich, satisfying snack (yes it's filling!) Just avoid the processed stuff, and you're good to go!
I don't understand the point of the low fat peanut butter- marketing gimmick if you ask me. The calorie and fat difference is negligible, but the ingredients are crazy on the low-fat. I really like just plain salted PB (peanuts + salt)- no need for anything else added.
I agree! Any products that make "claims" on the front of them should be avoided! It's ashame how much these companies confuse consumers to sell products based on the latest trends. The low-fat 'trend' hasn't died! It's such a gimmick! Peanuts and Salt...that's the way to go!