Health
The History and Health Benefits of Peanut Butter and Jelly Sandwiches
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In the history of famous pairs, Taylor and Travis have nothing on PB&J. The iconic sandwich dates back to the beginning of the 20th century, when, the National Peanut Board reports, the first recipe for a peanut butter and jelly sandwich was published in the Boston Cooking School Magazine of Culinary Science and Domestic Economics.
As recipes go, it’s a pretty simple one. But that’s only one reason peanut butter and jelly sandwiches are popular. They’re also fairly economical and filling, thanks to the plant-based protein, fiber, and healthy fats in peanut butter. A 2-tablespoon serving of peanut butter contains 188 calories, 7 grams (g) of protein, 16 g fat, 8 g carbohydrates, and almost 2 g fiber, according to data from the U.S. Department of Agriculture (USDA).
That said, combining peanut butter with sugar grape jelly and refined white bread isn’t the most nutritious combo. Luckily, you can change that with these easy tips:
- Opt for natural peanut butter. Whether you’re team chunky or creamy, peanut butter commonly has added sugar and unhealthy (aka hydrogenated) fats on its ingredients list. Instead of choosing one of these varieties, look for a brand that lists only peanuts and salt on the label. Or substitute another kind of nut butter like almond or cashew to mix things up.
- Try a new bread. Whole-grain bread is higher in fiber than its refined white counterpart, according to data from the USDA. So, switching from white bread to whole-wheat bread will add a little more fiber to your day which may help improve your heart health and metabolism, notes the National Institutes of Health (NIH). Other breads can be a great choice too! Rye, for instance may help promote a healthy weight and better blood sugar levels, notes the Oldways Whole Grain Council. Traditionally prepared sourdough bread can have health benefits as well. As Colorado State University notes, the naturally lower pH of sourdough may make it easier to digest.
- Add a fiber-rich ingredient. Want to try something new? Why not add a healthy ingredient you wouldn’t generally find on a peanut butter sandwich? Chia, flax, and hemp seeds all make super healthy and fiber-rich additions to a sandwich. You can also try whole sliced berries instead of jelly or jam for more fiber and less added sugar, or add sliced banana to the mix.
- Enjoy your sandwich open-faced. If you’re watching your calories or carbohydrates closely, opting for an open-faced sandwich is an easy way to cut back. This can make your sandwich more weight loss– and diabetes-friendly. Or enjoy half a PB&J with a side salad or some fruit to balance it out.
Those tips are only the beginning of the ways you can experiment with your next peanut butter and jelly sandwich. But if you’re still not inspired, try this healthier take on the classic PB&J:
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