It was never a bad day when your mom packed you that oh-so-delicious peanut butter and jelly sandwich in your favorite cartoon character lunch box. At least there was one sandwich you didn’t have to worry about trading. But what you probably didn’t realize as a kid is that, despite how great that sandwich tasted, it was also packed full of health benefits.
The Peanut Butter
Something you probably already know about peanut butter is that it is a great source of protein. It’s a great alternative to meat and is arguably a healthier choice. And although peanut butter gets a bad rep for being high in fat, fear not, because it’s the good kind! Monounsaturated fats decrease the risk of cardiovascular disease by 21%! Peanut butter also contains vitamin E, niacin, and manganese. Another huge plus is the high amount of both fiber and antioxidant. Next time you pick some up at the grocery store, try to stick with natural peanut butters as they only have the necessary
ingredients and none of those chemicals that you can’t pronounce.
The Jelly
Peanut butter without jelly is like Lindsay Lohan without the crazy – unheard of! But if you want to spice up your sandwich and give it an extra kick of healthy, pair it with a jam instead – you won’t even taste the difference! Jam tends to have more fruit in it than jelly does (which can be loaded with fruit juices and sugars). Jam also has pectin in it – which can reduce your chances of cancer. Unlike other sandwich spreads, jams won’t contribute to the cholesterol and fat content of your body. So whether you go for strawberry, grape, or apricot, you can’t go wrong!
The Bread
We all have our favorite go-to bread when making this sandwich. But next time you reach for the loaf, consider the healthier options. Whole grain breads can reduce the risk of heart disease, type 2 diabetes, digestive cancers, and stroke. Not to mention it’s easier to control your weight when eating whole grains (sorry white bread!), reduce your belly fat, and drop your blood pressure! And since it’s high in fiber it will help regulate your digestive system. If you don’t dig the grains another great bread choice is rye. Rye is chock full of fiber, magnesium, manganese, protein, and vitamin B1. Plus, it’ll keep you full longer than other breads, so you’ll be less tempted to snack between meals.
Who knew that one of the most popular sandwiches could be more than just a delicious treat! So next time you opt for this classic friend, you can do so guilt-free!
Sources
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=101#healthbenefits
http://peanut-butter.org/peanut-butter/Health+Benefits+of+Peanut+Butter
http://www.articlesbase.com/nutrition-articles/fruits-jam-makes-your-bre…
http://www.greatharvest.com/bread/benefits.html
http://www.elements4health.com/rye-health-benefits.html
http://whatscookingamerica.net/History/Sandwiches/PB&JSandwich.jpg