Are peanut butter and jelly sandwiches healthy? (2024)

To assess its nutritional value, we must first discuss the breakdown of this sandwich.

Typically, there are three main ingredients – bread, peanut butter and jelly – each with different nutritional values.

Nutritional value of bread

Bread can be part of a balanced diet. The nutritional value of bread depends on the type chosen.

For starters, whole wheat bread is the best option as it contains a higher amount of nutrients. Whole grain grains consist of three parts: bran, endosperm, and germ (1).

Because whole wheat bread contains all three parts, it contains more protein and fiber than other breads. These nutrients slow the absorption of sugar into your bloodstream and keep you feeling full longer (2,3).

Whole wheat bread is also richer in important nutrients, such as B vitamins, iron, folic acid and magnesium. Look for the word "whole" as part of the first ingredient on the bread's nutrition label (2).

Opting for sprouted grain bread, such as Ezekiel bread, is also an excellent choice. The germination process increases the digestibility and bioavailability of nutrients. Research shows that sprouted bread contains more fiber, vitamin E and vitamin Cbeta-glucan(4).

sourdough Breadis also fine. Although it isn'thigh fiber contentand protein, it has a lower glycemic index than white bread.

The glycemic index measures how quickly food raises blood sugar levels. In general, foods with a lower glycemic index better support your overall health.

But remember thatglycemic indexdoesn't tell the whole story. We need to look at the meal as a whole, for example what we add to the bread. Nutrients, such as protein and fat, can help lower the overall glycemic load of a meal, and portion sizes also play a role (5).

As a guideline, look for whole-wheat bread that contains at least 2 grams of fiber per serving. slice. We also recommend using bread that contains 3 grams of protein or more per serving. slice.

If that's not available, sourdough bread may be the best option.

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Choose bread with a higher fiber and protein content, such as whole wheat bread or sprouted grain bread. These varieties help slow the absorption of sugars and keep you full longer.

Nutritional value of peanut butter

Many people love peanut butter.

Nutritionally speaking, it delivers too.Peanut butter is a good sourceproteins and healthy fats, important for all stages of life, especially for growing children. Moreover, it is a good source of fiber.

Two tablespoons (32 grams) of smooth peanut butter contains 7 grams of protein, 16 grams of fat and 2 grams of fiber (6).

Importantly, the majority of the fats in peanut butter are unsaturated fats. Research consistently shows that replacing saturated fats in animal products with higher levels of unsaturated fats (such as those in peanut butter) can lower cholesterol and improve heart health (7,8).

For growing children, healthy fats are essential for healthy development. Additionally, fats help absorb vitamins A, D, E, and K, all of which play a synergistic role in supporting immune and brain health (9,10).

Contrary to popular belief, conventional peanut butter usually contains no more sugar than 100% natural peanut butter. However, it may contain more salt (6).

When you shop,check the nutritional declarationsto ensure that it contains no ingredients other than peanuts.

When you enjoy natural peanut butter, the oil will separate from the peanut butter. Don't be angry, just stir it well! This helps mix the oils with the solids.

Pro tip: You can store peanut butter upside down in the refrigerator to prevent it from separating again!

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If available, choose 100% natural peanut butter as it has a lower salt content. Don't forget to stir the peanut butter before eating so that the oils are mixed with the solids.

See Also

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The nutritional value of jelly

The PB&J sandwich isn't complete without itjelly or marmalade. What is actually the difference?

Although jelly and marmalade have the same nutritional value and taste, there is a slight difference: jelly is made with fruit juice, while jam is made with fruit juice and pulp (7).

Both jelly and jam contain pectin (artificially added to jelly), which has prebiotic effects that can improve gut health (8).

However, both are naturally high in sugar, so enjoy them in moderation. To have more control over the ingredients used, you can try making the jelly at home.

If you're buying from a store, look for jelly with no added sugar on the ingredients list.Alternative names for added sugarinclude glucose, sucrose, dextrose and fructose.

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Jelly contains many natural sugars and pectins, which can have a beneficial effect in promoting intestinal health. Try to choose jelly without added sugar.

Depending on the type of bread, peanut butter and jelly you use, a PB&J can be nutritionally balanced.

Here are some health-promoting swaps for your peanut butter and jelly sandwich:

• Try to choose a type of bread with nutrients. Whole grains or sprouted grains are best.
• Choose natural peanut butter, if that is possible. Or try alternative nut or seed butters, such as almond, sunflower seed or pumpkin seed butters.
• Choose better jam. Look at the ingredients list and choose one with less added sugar (or none at all). These are often labeled "no added sugar" or "reduced sugar."
• Add fresh fruit slices, banana slices, strawberry slices or pureed raspberries to the sandwich. This also adds more textures so children can learn about different sensory experiences.
• Try making homemade jelly.
• Think of 'nutritional supplements' that you can use. Sprinkle inChia seeds, ground flax or hemp seeds to increase the protein content. Plus it adds a nice crunch.
• Place the sandwich together with vegetable sticks. You can even add a fewhumusor bean dip for more protein.

A peanut butter and jelly sandwich can be a nutritionally balanced meal full of protein, healthy fats, fiber and important nutrients. But the nutritional value of your PB&J depends on the types of bread, peanut butter and jelly you choose.

Look for whole wheat or sprouted grain bread, 100% natural peanut butter and jelly with no added sugar. Any combination of the above is also a great way to increase nutritional value.

Finally, you can boost the nutritional profile of this tasty sandwich by adding nuts and seeds or serving it with fresh fruit slices or vegetable sticks.