If you recall from a previous post National Peanut Butter Lover’s Day I went on to tell you all the benefits peanut butter has. Well we’re in luck, today is…
NATIONAL PEANUT BUTTER AND JELLY DAY!
any one else now have that peanut butter jelly time, peanut butter jelly time song in their head! So silly!
Many might think you’re classic childhood peanut butter and jelly sandwich is not very nutrition, yet if you are using the right stuff, a PB&J can be quite nutritious!
Make sure to use 100% whole wheat bread over white bread.
Bread is made from grain kernel, big shock there I know it! But the difference from white and wheat is how much of that grain kernel is left when added. A grain kernel has 3 parts: the bran, the endosperm, and the germ. When making white bread, only the starchy endosperm is added. The fiber-dense bran and the nutrient-rich germ are processed out. The refined grain is not as rich in fiber, essential fatty acids, vitamin E, magnesium, or zinc as the whole wheat bread is. When making whole wheat bread, all 3 parts are added. The fiber and protein from the bran and germ provide a more constant source of energy, this will keep you going long after the refined grain is already used and digested. The fiber in the bran can also prevent you from overeating by making you feel full longer.
Find a jelly that has no added sugar!
You can find many jellies out in your supermarkets that have no added sugar, especially whole foods stores. When looking at the ingredient list make sure there are no ingredients ending in “ose.” Look for jellies that advertise sugar-free, or 100% fruit. The added refined sugar will not only spike your blood sugar, but it will also add unnecessary calories. A tablespoon of the average regular jelly contains about 80 calories and 12 g of sugar. There are 4 g of sugar per teaspoon of jelly. The average 100 percent fruit jelly provides 40 calories and only 8 g of sugar per tablespoon, the difference being that this type of sugar comes from the fruit itself. Livestrong’s site gives a great step-by-step process on how to make your own jelly without added sugar if you prefer to make it rather than buy it. They show examples for grape and apple, but you could use any fruit of your preference.
Choose an all natural or organic peanut butter!
Many manufactures add sugar and hydrogenated oils to make peanut butter solidify at room temperature, which can result in adding trans-fat and is very bad for your health. Peanut butter should contain the following ingredients: peanuts. Yup that is it! Some may have 1-2% salt and/or oil for the creaminess which is okay too! You can read my latest peanut butter lovin post on why peanut butter is a healthy dose of fat and protein.
Make sure to always read your labels! Manufacturers will try to trick you into thinking their products are “all natural” or “wheat”, but if there are added ingredients you wouldn’t add when making the product at home, they shouldn’t be either!
Now go enjoy a does of healthy fats, protein, fiber and fruit!
Anyone ate or planning on eating a PB&J in celebration of the national holiday?!