Issue Date: September 20, 2009
Good news about peanut butter
You might want to think twice before putting down that spoonful of peanut butter. It turns out the lunchtime staple is good for you.
Moderation is key: Limit your daily intake to reap its health benefits.
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Government guidelines recommend limiting daily fat consumption to between 20% and 35% of calories, and saturated fats should be less than 10%, according to the departments of Agriculture and Health and Human Services. So moderation is key when eating foods high in calories such as peanut butter, says Harvard nutritionist Walter C. Willett. One serving (about 2 tablespoons) of regular creamy peanut butter has 3.3 grams of saturated fat (chunky style has 2.6 grams), but it also contains nutrients such as potassium and niacin. And one serving contains 12.3 grams of unsaturated fat, which can lower cholesterol and decrease the risk of heart disease. But if you are watching your blood pressure, look for unsalted versions with only 5 mg of sodium per serving.
Consider peanut butter a part of a healthy meal. "For example, a peanut butter sandwich on whole-grain bread, perhaps with some low-sugar jam, is hard to beat as a healthful lunch," Willett says, "especially if it replaces a bologna sandwich that's made with white bread." He suggests eating one to two servings of nuts (one handful equals one serving) or nut butters a day.
Even if you're allergic to peanuts, you still can reap the nutritional benefits by eating other nut butters, Willett says. Try almond, cashew and walnut butters, which often can be found near the peanut butter in the grocery store.
-- Lauren Cohen
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