Don’t we all love snacking on peanut butter and jelly sandwiches? Have you ever wondered if it is unhealthy? Well, Peanut butter and jelly sandwiches are one of the best snack options out there. They have several benefits and it is also very easy to prepare.
This blog will bring out some of the health benefits of consuming PB & J sandwiches and also guide you on how to prepare them.
Health benefits of peanut butter
Peanut butter is nutritious and is definitely good for health. Here are some benefits:
Great source of protein
Protein is one of the most essential macronutrients for building muscles and repairing damaged tissues in the body. Two tablespoons of peanut butter contain 8 grams of protein. Now, this is a fantastic option if you exercise regularly, as peanut butter helps you recover really fast after workouts.
Boosts heart health
A 2 spoon serving of peanut butter will also contain about 16 grams of fat. It contains nutrients such as vitamin E, niacin, magnesium, monounsaturated fatty acids, and polyunsaturated fatty acids. These nutrients can improve your heart health. A high intake of peanut butter may reduce the risk of heart diseases. Research suggests that having 46g of peanut butter every day could benefit the heart.
Controls blood sugar levels
Peanut butter contains good amounts of protein and fats. Interestingly it is low on carbs. These characteristics only mean that peanut butter has no significant impact on blood glucose levels. Hence, a good option for people with diabetes.
The American Diabetes Association recommends people to consume monounsaturated fats as against the saturated fats. Since peanut butter contains monounsaturated fat, it is recommended for daily consumption.
As per a study conducted by Purdue University, women could benefit from eating peanut butter for breakfast. Having a good portion of peanut butter for breakfast can help women fight obesity and reduce the risk of type 2 diabetes.
Many people are allergic to peanuts. In case you are allergic to peanuts, you should avoid peanut butter or other foods containing nuts and it may increase the allergy.
Nutritional Value Of Peanut Butter And Jelly Sandwich
How to prepare a healthy peanut butter and jelly sandwich?
PB & J is definitely one of the easiest recipes for a quick snack. So, let’s look at the ingredients.
- Brown bread ( 2 slices per sandwich)
- Jelly or Jam
- Peanut butter
It all starts with the type of bread that you will be using. White bread is usually a good option, however considering a healthier choice, I would recommend brown bread. That being said, you can still go with any bread of your choice.
Now let’s start the preparation. Spread the peanut butter evenly onto one slice of bread using a spoon. 2 tablespoons of peanut butter is all you need. However, if you are going to eat more sandwiches, then go light on the peanut butter.
Stir the peanut butter well and soften it before you spread it on the bread slice. Once that is evenly spread, you can start spreading the jelly onto the other slice of bread. 1 tablespoon of jelly is all you need for the spread and it is high in sugar.
Now, Press the 2 slices of bread together. One way to avoid having jelly and peanut butter running everywhere is by quickly pressing them together.
The final step – Cut the sandwich from one corner to another diagonally. This gives you a good looking triangle-shaped piece.
So there you have it, the delicious peanut butter and jelly sandwich. Even though it is very simple in nature, you can try adding more ingredients to make it taste even better. If you follow these steps correctly, you will make the perfect sandwich.
Here’s a video tutorial to make it easier for you.
Enjoy your sandwich, it is definitely a healthy snack, so have it without feeling guilty.