The Anatomy of a Peanut Butter Sandwich
Peanut butter is a fan favorite of many, yet a lot of people consider it to be “fattening”. I often hear people express their conflicting emotions around peanut butter – they love it, BUT it eating it feels like a slippery slope into weight gain. Why is this?
In part, it’s because peanut butter is one of those foods that is so delicious and satisfying. And our bodies benefit from all of the rich nutrients that peanut butter provides. Peanut butter is abundant in monounsaturated fatty acids (MUFAs), including oleic acid, which is a type of MUFA that is also found in olive oil. These types of fats have been shown to improve the way your body responds to blood sugars, also known as “insulin sensitivity”, and they also support heart health.
Peanut butter is a great source of Vitamin E, which works as an antioxidant to protect cells in the body. Niacin, magnesium, copper and manganese are essential minerals that are also found in peanut butter.
Surprisingly, peanut butter is also a good source of fiber. While fiber is largely known to be found in whole grains, fruits and vegetables, peanuts and peanut butter are a yummy way to incorporate more fiber into your diet. Most people do not consume enough fiber each day. There are about 3 grams of fiber per two tablespoons of peanut butter, and most people should be aiming to eat 25 - 35 grams of fiber daily.
No wonder our bodies like peanut butter so much! But here’s the catch: peanut butter is considered a calorie dense food. There are about 200 calories per two tablespoons of peanut butter, which means it’s easy to consume a lot of calories in a small amount. Does this mean that peanut butter contributes to weight gain?
On the contrary! The rich nutrient profile of peanut butter can actually help accomplish weight loss or weight maintenance. Consider this: peanut butter is a wonderful balance of healthy fats, plant-based protein, and fiber-rich carbohydrates. Each of these nutrients play a role in satiety, or feelings of contentment after eating. Protein, fiber and fat help to slow down digestion, promoting more stable blood sugar levels that support longer lasting energy production in the body. In short, peanut butter will help you to feel fuller for longer while nourishing your body.
In fact, peanut butter sandwiches could be an excellent part of a dietary plan for weight management. Consider the nutrient profile of a typical peanut butter sandwich on hearty whole wheat bread (by “hearty” I mean bread that is nice and thick, not the air-pocket-filled sandwich bread that is 60 calories per slice):
2 Slices of Brownberry 100% Whole Wheat Bread + 2 Tablespoons of Natural Peanut Butter
420 calories
49 grams carbohydrate
9 grams fiber
12 grams protein
The average person following a 2000 calorie diet could have 4 of these peanut butter sandwiches each day and still be well-under their calorie budget! And I would bet that they would feel content and less hungry throughout the day by doing so. Imagine how you might feel if you ate 4 hearty peanut butter sandwiches each day. You might get tired of the menu eventually (or maybe not!), but you probably wouldn’t feel like you were “on a diet” and trying to distract yourself from hunger all day long.
Just because a food is yummy and calorie dense does not necessarily mean it causes weight gain. And fat does not make you fat – that’s a dietary misconception that has been circling around for many years. It’s just not true.
Ideally, look for a peanut butter that does not have added oils and sugars. Oftentimes the oils added to peanut butters contain trans fats, which are detrimental to our health and pretty much negate all of the benefits that the monounsaturated fats have to offer. Peanut butter really only needs to be made of “dry roasted peanuts”, maybe with a little salt added.
So go enjoy peanut butter – you’re welcome.
Working with a dietitian is a helpful way to better understand the way foods play a role in nourishing our bodies. If you would like to work with me, consider scheduling a FREE discovery call here.