Peanut butter has long been a staple in many a person’s diet, as it is tasty and relatively easy to prepare. And, it’s healthy! Many natural brands contain high levels of monounsaturated fats and the polyphenol reservatrol, both of which promote heart health and fight disease. But, not all peanut butters are created equally—some are less healthy than others. How can you tell which types are best to maximize your health benefits?
H O W T O C H O O S E I N G R E D I E N T S
When buying peanut butter, first look for a label that says ‘natural’ to narrow down your options. To ensure that the advertising is not false or misleading, always check the ingredients located under the nutrition facts.
Your goal should be to purchase the least processed product possible. Avoid added hydrogenated oils, which more than likely equate to unhealthy trans fats (labels with hydrogenated oils toting “0g” of trans fat may contain up to 0.4g per serving in actuality). Additionally, it is wise to buy products with minimally added sugars, or avoid sugar entirely. Aim for low sodium, preferably <120mg per serving.
Natural peanut butters are higher in fiber and protein, and lower in sugar, than their highly-processed counterparts in general.
W H A T A B O U T R E D U C E D - F A T ?
In most cases, reduced-fat PB is actually nutritionally worse than full-fat. It contains less healthy fat (poly and monounsaturated) and is chemically engineered with artificial sweeteners to make up for the caloric reduction.
Choosing natural, full-fat peanut butter means that you are consuming more antioxidants and more nutrients, which makes it a better choice nutrtionally, despite the extra ~40 calories.
A R E O T H E R N U T B U T T E R S H E A L T H Y?
Certainly! When shopping for almond butter, hazelnut butter, and so on, apply the same principles as when shopping for natural peanut butter. Check the ingredients for added oils, sodium, and sugar and choose wisely.
This has been one of the most important things I have learned in my life!! Whether its letting your friends or family help you, or whether its getting professional help, it is one of the bravest and most responsible things you can do for yourself!
recipe: vegan chickpea-patties
I planned to make falafel, but he didn’t have any parsley so I came up with these. Very yummy and filling!
ingredients (makes about 10-12 patties)
- 2 cups cooked chickpeas (I used dry, but canned are fine, too)
- 1 red bell pepper, grated or chopped finely
- 1 onion, diced
- 2 cloves garlic, chopped finely
- 1 tbsp. ground flax-seed
- 1/2 cup rolled oats
- ~ 1 tsp. each paprika and cumin
- ~ 1 tsp. salt (or to taste)
- chili to taste
Throw everything but the oats together and either process it in a food processer or with an immersion blender until it’s a chunky mass, you might need to add some water to make it less crumbly. Mix in the rolled oats with a spoon. Rub your hands with olive oil and form patties. Bake in a non-stick pan for about 10 minutes until they’re brown. Enjoy!
Two day cleanse. Now that I’m on such a huge restriction with my lifting maybe ill give this a try.
- Baked Mac n’ Cheese
- Baked Mac n’ Cheese 2
- Quinoa Mac n’ Cheese
- Chocolate Pudding
- Pop Tarts
- Chicken Nuggets
- Chicken Nuggets 2
- Hot Chocolate
- Hot Chocolate 2
- Oven Fried Chicken
- Vanilla Ice Cream
- Chocolate Ice Cream
- Baked Potato Chips
- Morning Muffins
- Spinach Dip
- Chocolate Chip Cookies
- Spaghetti and Meatballs
- Hot Wings
- Corn Fritters/Cakes
- Vanilla Cupcakes
- French Fries
- Fried Rice
- Hot Pockets
- Sausage and Sweet Pepper Pizza
- Garlic Mashed Potato
- Chicken Fettuccine Alfredo