Growing up my favorite sandwich was peanut butter and jelly or jam. Of course, with 6 kids in the house, it was economical as well. I still eat PB&J sandwiches occasionally, but they are healthier than the ones I ate in my childhood. Back then it was good ole white bread, today I only eat whole grain bread. So, what makes a peanut butter and jelly sandwich healthy? The three main ingredients are the bread, peanut butter, and jelly. Let’s look at them individually.
The nutritional value of bread depends on the type you choose. The bread I eat, whole wheat, is the best option because it provides a higher amount of nutrients. The three parts of a whole grain kernel are the bran, endosperm and germ. Whole grain bread is rich in B vitamins, iron, folate, and magnesium. On the nutritional label of whole grain bread, the first word should be whole.
Another good choice is sprouted grain bread, like Ezekial bread, which can be found in some bakeries. The sprouting process increases digestibility and the availability of nutrients. Sprouted bread has more fiber, vitamin E, and vitamin C. Sourdough is fine too, but is not high in fiber or protein. Look for whole grain breads that have at least 2 grams of fiber per slice and at least 3 grams of protein per slice. Whole grain bread keeps you full longer and slows down the absorption of sugar.
Peanut butter is a great source of fiber. Just two tablespoons of smooth peanut butter contain 7 grams of protein, 16 grams of fat and 2 grams of fiber. The majority of the fats in peanut butter are unsaturated, which may lower your cholesterol and improve your heart health. Fats also help absorb vitamins A, D, E, and K, all of which support brain health and your immune system.
Many people believe conventional peanut butter has more sugar than 100% natural peanut butter. That is not the case, but it does have more salt. The oil in natural peanut will separate from the peanut butter, but just stir it up to mix the oil with the solids. To prevent this from happening you can store the peanut butter in the fridge upside down.
The last star in the combo sandwich is the jelly or jam. some of you may ask, what is the difference? Jellies are made with fruit juice, while jams are made with fruit juice and the pulp. Both have similar nutritional value and taste. Jelly and jam contain pectin, which is artificially added to jelly. Pectin has prebiotic effects that improve gut health.
Both jelly and jam are naturally high in sugar, so enjoy them in moderation. You may want to try making your own, I remember my mom and Grandmother, canning jelly and jams. You can also find jelly with no added sugar in the ingredients list. Be sure to look out for alternative sugar names such as glucose, sucrose, dextrose, and fructose.
To make your PB&J sandwich healthier you can use nut or seed butters, like almond, sunflower seed, or pumpkin seed butter. Add fresh fruit like bananas, strawberry slices or mashed raspberries for an added boost of nutrients.
A peanut butter and jelly sandwich can be a nutritionally balanced meal filled with protein, healthy fats, fiber, and key nutrients. Just look for whole grain or sprouted bread, natural peanut butter, and jelly with no added sugar. Also don’t forget the milk to wash it down, lol. It does the body good!
Until next time,
Peace, Love, and Blessings💖
