Peanut butter makes a great, heart healthy snack that is satisfying, filling and packed with nutrients. It is low in carbs and high in protein, so does not cause spikes in blood sugar and insulin levels.
Peanut Nutritional Profile
Peanuts are nutrient dense foods. They are a source of:
– vitamins and minerals: B-vitamins, vitamin E, magnesium, copper, folate, niacin and phosphorus
– plant protein
– dietary fiber
– unsaturated fatty acids
– bioactive substances: flavonoids, resveratrol and plant sterols (phytoesterols)
(Photo by: Meal Makeover Moms)
Health Benefits of Peanut Consumption
Studies have shown that consumption of peanuts and tree nuts is associated with reduced risk of coronary heart disease, type 2 diabetes, gallstone disease and other metabolic syndrome diseases.
These nuts are also beneficial for lowering total cholesterol, LDL (bad) cholesterol and triglycerides without reducing HDL (good) cholesterol. Resveratrol and β-sitosterol (a type of plant sterol) are bioactive substances in peanuts that protect against coronary heart disease and cancer.
Peanut Butter Snack Ideas
Peanut butter is not simply a spread for bread, toast or crackers. Being so versatile, you can enjoy peanut butter as a healthy snack in many ways. Here are some healthy peanut butter snack ideas:
– fruit/vegetable (apple, celery, carrot) with peanut butter dip
– fruit/vegetable (apple, celery, carrot) with peanut butter yogurt dip (mix 2 tablespoons of peanut butter with 1/2 cup of greek yogurt)
– mix with cottage cheese
Peanuts and peanut butter are high in calories, so they should not make up the bulk of your diet. Have them as delicious snacks (never as meals) in controlled amounts and you should be fine.
Low Calorie Peanut Butter
If you are looking for a low calorie peanut butter, check out Bell Plantation PB2 Powdered Peanut Butter.
PB2 Powdered Peanut Butter has the same consistency as full fat peanut butter but with 85% less fat calories. It is made with high quality peanuts that are slow roasted and pressed to remove the oil. It contains no artificial flavours, sweeteners and preservatives.
Each serving (2 tablespoons) of PB2 Powdered Peanut Butter is only 45 calories. (compared to 2 tablespoons of regular peanut butter that contain 190 calories)
Simply mix PB2 Powdered Peanut Butter with water to create a traditional peanut butter mixture.