The short answer is yes! As with anything moderation is king. Peanut butter contains 16 grams of fat and 200 calories in a 2 tablespoon serving. This scares most dieters away from touching the stuff much less finding ways to continue to enjoy it in moderation. Besides, it is hard to moderate such a small serving size. However, there are ways to keep the peanut butter and still maintain your diet. If you love peanut butter it is best to keep it in or it will be your stumbling block later on.
Another factor in peanut butter’s corner is the health benefits. Studies have shown that eating peanuts lowers the risk of coronary heart disease. “Suffice it to say that eating peanut butter or peanuts has been associated with lower total cholesterol, lower ldl or ‘bad’ cholesterol, and lower triglycerides, all of which are associated with lower cardiovascular disease risk,” says Richard Mattes, Ph.D., R.D., a professor of nutrition at Purdue University. The fat in peanut butter contains no cholesterol and is heart healthy. In addition peanut butter is a source of vitamin E, folic acid, niacin, and phosphorous. These health benefits make eating peanut butter even yummier.
Lower fat peanut butter is an option on the market. However you will want to check the label since lower fat peanut butter often contains more sugar. If that is the case than eating full fat peanut butter in moderation is actually healthier. Also keep in mind that most store and national brands contain partially hydrogenated oils. To avoid eating harmful oils you can purchase natural peanut butter. When purchasing natural peanut butter be aware that you will have to stir it as the oil and the peanut separates. This is often unappetizing to some but once stirred natural peanut butter has a great taste that is sure to satisfy.
Experiment with only using one tablespoon of peanut butter rather than two on your sandwich. If you add jam, one tablespoon may be enough. Dipping apples in peanut butter is another great snack you can try with only one tablespoon. Use this ½ serving of peanut butter on celery as well for a filling snack with less than 10 grams of fat! You can still enjoy peanut butter and maintain a healthy weight if you eat it in moderation as a treat and not as an everyday item.
Stay tuned for healthy peanut butter recipes!
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