Are Peanut Butter and Jelly Sandwiches Healthy?

In order to evaluate its nutritional value, we first need to discuss the breakdown of this sandwich.

There are usually three main ingredients, bread, peanut butter and jelly, each with different nutritional value.

The nutritional value of bread

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

To get started, whole wheat bread is the best option as it provides more nutrients. Whole grains have three parts: bran, endosperm, and germ (1).

Whole grain bread retains all three parts, so it contains more protein and fiber than other breads. These nutrients delay the absorption of sugar into your bloodstream and keep you full longer (2, 3).

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

Choosing germinated grain bread like Ezekiel bread is also a great choice. The germination process enhances nutrient digestibility and bioavailability. Studies show that germinated bread contains more fiber, vitamin E, vitamin C, and beta-glucan (Four).

Sourdough bread is also okay. It’s not very high in fiber and protein, but it has a lower glycemic index than white bread.

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

However, keep in mind that the glycemic index does not speak for itself. You need to look at the whole meal. For example, what to add to the bread. Nutrients such as protein and fat help reduce the overall glycemic load of the diet, and one serving also plays a role (Five).

As a guide, look for whole wheat bread that provides at least 2 grams of fiber per slice. We also recommend using bread that contains at least 3 grams of protein per slice.

If it is not available, sourdough bread may be the next best option.

Overview

Choose breads that are high in fiber and protein, such as whole wheat bread and germinated grain bread. These varieties help slow sugar absorption and prolong the feeling of fullness.

Nutritional value of peanut butter

Many people find peanut butter delicious.

Nutritionally, it also delivers. Peanut butter is an excellent source of protein and healthy fats and is important at all stages of life, especially in growing children. In addition, it is a good source of fiber.

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

Importantly, most of the fat in peanut butter is unsaturated fat. Studies have consistently shown that replacing saturated fats in animal foods with more unsaturated fats (such as those found in peanut butter) can lower cholesterol and improve heart health. is showing(7, 8).

For growing children, healthy fats are essential for healthy development. In addition, fat helps absorb vitamins A, D, E, and K. All of these play a synergistic role in supporting immunity and brain health (9, Ten).

Contrary to popular belief, traditional peanut butter usually contains less sugar than 100% natural peanut butter. But it may have more salt (6).

When shopping, check the nutrition label to make sure it doesn’t contain any additional ingredients other than peanuts.

When enjoying natural peanut butter, the oil separates from peanut butter. Don’t worry — stir well! This helps to mix oils and solids.

Professional Tip: You can store peanut butter upside down in the fridge to prevent it from separating again!

Overview

Choose 100% natural peanut butter, if available, as it is low in salt. Don’t forget to stir the peanut butter before eating to mix the oil and solids.

Nutritional value of jelly

PB & J sandwiches wouldn’t be complete without jelly and jam. Anyway, what’s the difference?

The nutritional value and taste of jelly and jam are similar, but there are slight differences. Jelly is made from fruit juice, while jam is made from fruit juice and pulp (7).

Both jellies and jams contain pectin (artificially added to the jelly) and have prebiotic effects that may improve gut health (“8).

However, both of them are naturally high in sugar, so please enjoy them moderately. If you want to know more about the materials used, try making jelly at home.

If you’re buying over-the-counter, look for sugar-free jelly in the ingredients list. Other names for the added sugar include glucose, sucrose, dextrose, and fructose.

Overview

Jelly is high in natural sugar and contains pectin, which may have beneficial effects in promoting intestinal health. Try choosing a jelly without added sugar.