Tasty Bites: Choosing the Best Peanut Butter

By Candy (Steele the Day)

Even though peanuts are actually a legume and not a nut, they pack a punch in terms of nutrition. They are loaded with vitamins and minerals. Unfortunately, they also pack quite a few calories, and for peanut butter lovers, that can be a little discouraging. The good news is that a little peanut butter goes a long way on flavor.

If low-fat peanut butter is your usual choice for your diet’s sake, let’s take a closer look. The brand on the left is advertised as low-fat. It contains 12 grams of total fat and 2.5 grams of saturated fat. The brand on the right has 16 grams of total fat, and the same 2.5 grams of saturated fat. Either way, this is pretty caloric-dense food. One serving (2 Tbs) of the low fat variety has 190 calories and regular peanut butter has 200 calories per serving. What’s your choice? Lower fat?

Not for me! Look at the ingredients on the right label above – two ingredients: peanuts and salt. The label for the low-fat variety? Below you will see a literal laboratory of ingredients to sweeten, preserve, and yes, ingest. I’d choose the 10 extra calories and go for a more nutritionally sound product that is basically a whole, natural food with only 6 grams of carbohydrate, and twice the fiber. Always read the labels! Both of these items are called “Peanut Butter” but they are very different.

And then give it a taste test with a little peanut butter and chocolate snack. Though these snacks are pretty high in sugar, the fact that they’re small pieces allows you to eat them in moderation (but you won’t want to)!

Muddie Buddies from Chex

9 cups Chex® - Rice, Corn, Wheat, or Chocolate, or combination

1 cup semi-sweet chocolate chips

½ cup peanut butter

¼ cup butter or margarine

1 teaspoon vanilla

1 ½ cups powdered sugar

Put cereal in large bowl, set aside. In a 1-quart microwavable bowl, melt chocolate chips, peanut butter, and butter uncovered on high for one minute. Stir. Microwave for 30 seconds longer or until mixture stirs smooth. Stir in vanilla. Pour mixture over cereal, stirring until all pieces are evenly coated. Pour into a 2-gallon plastic food storage bag. Add powdered sugar. Seal bag, shake until well coated. Spread on waxed paper to cool. Store in airtight container in refrigerator.

Candy Steele is a registered nurse who has worked with cardiac patients for over thirty years. “Functional foods” have become her passion, and she enjoys sharing her love of cooking, a random life and a faithful Jesus with her friends at Steele (the Day). She is blessed with three grown children, a new daughter-in-law, and a kind and patient husband who only knows how to fix popcorn (but she’s OK with that).

Comments

[JasonS]

Very nice! We always try to get the most natural foods we can- nice to know about the peanut butter.

[Sarah Salter]

Candy, how do you feel about some of these "organic" and/or "all-natural" peanut butters? I've tried ONE and it didn't taste very good to me at all. But if it's THAT much better for me, I'd be willing to try again...