Peanut Butter Lover’s Rejoice!

March 1st is National Peanut Butter Lover’s Day!

We all LOVE peanut butter! The creamy stuff is a diet staple of our dietitians and we’re going to tell you exactly why they love it so much.

A few things to know about peanut butter:

  1. Not only does peanut butter (PB) pack the protein, but also 2 g of fiber to help you stay fuller longer.
  2. Yes, it’s true that PB has fat, but it’s the heart- healthy kind!
  3. One serving equals two tablespoons (about the size of your two thumbs put together).
  4. For two tablespoons, you get roughly 200 calories, 2 grams of fiber, 7 grams of protein, 8 gram of monounsaturated fat and 4.5 grams of polyunsaturated fat.
  5. Peanut butter is also a great source of niacin, vitamins E and B6, along with the minerals magnesium, potassium and manganese.
  6. Peanut butter is a healthy food, but it is important to remember that with any food, the calories and fat can add up quickly if we eat too much, so keep your portions in check.

Here are a few of our tips for buying PB:

  • Skip the reduced-fat peanut butter, as typically sugar is added to replace the fat.
  • Turn that jar around. The shorter the ingredient list, the better. The only ingredients really needed are peanuts. If you want to make it even more heart-healthy, skip the salt!
  • Avoid PBs with “hydrogenated oil” or “partially-hydrogenated oils” on the ingredient list, otherwise known as trans fat. The trick: if the label says 0 grams of trans fat, there actually can be up 0.49 grams in the food, which is why it is important to always look at the ingredients. Trans fats are chemically altered fats that may lower your HDL (good cholesterol) and raise your LDL (bad cholesterol). Not heart healthy (cue sad face).

Here are a couple of ways we like our peanut butter:

  • Old school Ants-on-a-Log: Spread two tablespoons of PB on 2 pieces of celery and top with raisins or dried cranberries. The creaminess of the PB and the crunchiness of the celery is a perfect combo and hits the spot during afternoon hunger.
  • Add one serving of PB into a morning smoothie with frozen strawberries and bananas. Breakfast is served!
  • Check out for 50 ways to use peanut butter in recipes! You peanut free people, don’t fret just substitute almond butter or any other nut butter you like.

As you can see, peanut butter is a diet friend, so lift your spoon high. Peanut butter…we salute you!

Contributing Author: Tara Taylor, RD – Healthy Hearts Program

1 Comment
  1. Wow peanut butter packs a nutritional punch. I never though of putting it into a smoothy but that would give it such great flavor! Thanks Tara

Leave a Reply

Translate »