Are Peanut Butter and Jelly Sandwiches Healthy?

Are Peanut Butter and Jelly Sandwiches Healthy?

In order to evaluate its dietary worth, first we should talk about the breakdown of this sandwich.

Typically, there are three predominant components — bread, peanut butter, and jelly — every with completely different dietary values.

Nutritional worth of bread

Bread might be part of a balanced food regimen. The dietary worth of bread will depend on the kind chosen.

For starters, whole-grain bread is the best choice, as a result of it gives a better quantity of vitamins. Whole grain kernels have three elements: the bran, endosperm, and germ (1).

Because complete grain bread retains all three elements, it’s increased in protein and fiber in contrast with different breads. These vitamins gradual the absorption of sugar into your bloodstream and maintain you full longer (2, 3).

Whole grain bread can also be richer in key vitamins, like B nutritional vitamins, iron, folate, and magnesium. Look for the phrase “complete” as a part of the primary ingredient in bread’s dietary label (2).

Choosing sprouted grain bread, like Ezekiel bread, can also be a superb selection. The sprouting course of will increase digestibility and bioavailability of vitamins. Studies present sprouted bread has extra fiber, vitamin E, and vitamin C, and beta-glucan (4).

Sourdough bread is okay, too. Although it’s not as excessive in fiber and protein, it has a decrease glycemic index than white bread.

Glycemic index measures how shortly meals will increase blood sugars. In basic, meals with a decrease glycemic index higher assist your total well being.

But take into account that glycemic index doesn’t inform the entire story. We should take a look at the meal as a complete — for instance, what we add to the bread. Nutrients, like protein and fat, may help decrease the general glycemic load of a meal, and serving sizes additionally play a task (5).

As a tenet, search for complete grain breads that supply no less than 2 grams of fiber per slice. We additionally counsel utilizing bread that incorporates 3 grams of protein or extra per slice.

If that’s not accessible, sourdough bread could also be your subsequent best choice.


Choose breads which are increased in fiber and protein, like complete grain bread or sprouted grain bread. These varieties assist gradual absorption of sugars and maintain you full longer.

Nutritional worth of peanut butter

Many folks discover peanut butter scrumptious.

Nutritionally, it additionally delivers. Peanut butter is a good source of protein and wholesome fat, necessary for all phases of life, particularly rising youngsters. Plus, it’s supply of fiber.

Two tablespoons (32 grams) of easy peanut butter comprise 7 grams of protein, 16 grams of fat, and a pair of grams of fiber (6).

Importantly, the vast majority of fat in peanut butter are unsaturated fat. Research constantly signifies that changing saturated fat present in animal merchandise with extra unsaturated fat (like these in peanut butter) might decrease ldl cholesterol and enhance coronary heart well being (7, 8).

For rising youngsters, wholesome fat are important for wholesome improvement. Plus, fat assist soak up the nutritional vitamins A, D, E, and Ok, all of which play a synergistic function in supporting immune and mind well being (9, 10).

Contrary to widespread perception, standard peanut butter doesn’t often have extra sugar than 100% pure peanut butter. However, it might have extra salt (6).

When buying, check the nutrition labels to make sure it doesn’t comprise further components apart from peanuts.

When having fun with pure peanut butter, the oil will separate from the peanut butter. Not to stress — simply give it stir! This helps combine the oils with the solids.

Pro tip: You can retailer peanut butter the wrong way up within the fridge to maintain it from separating once more!


When accessible, select 100% pure peanut butter, because it’s decrease in salt. Remember to stir the peanut butter earlier than consuming to combine the oils with the solids.

Nutritional worth of jelly

The PB&J sandwich isn’t full with out jelly or jam. What’s the distinction, anyway?

Well, whereas jellies and jams have related dietary worth and style, there’s a slight distinction: Jellies are made with fruit juice, whereas jam is made with the fruit juice and pulp (7).

Both jellies and jams comprise pectin (artificially added to jelly), which has prebiotic results that will enhance intestine well being (8).

However, each are naturally excessive in sugar, so get pleasure from them moderately. To have extra say within the components used, you possibly can strive making your jelly at residence.

If you’re shopping for from a retailer, search for jellies with no added sugar within the components listing. Alternative names for added sugars embrace glucose, sucrose, dextrose, and fructose.


Jellies are excessive in pure sugars and comprise pectins that will have a useful impact in selling intestine well being. Try to decide on jellies with no added sugars.

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