Peanut butter and jelly is a classic American combination which millions of people love. Having a peanut butter sandwich a few times a week has become a staple of American cuisine, and these sandwiches are the most common item you can find in a lunchbox. And, although peanuts have their health benefits, the commercial brands are definitely lacking nutrients. The same goes for jelly.
Beware of store-bought peanut butter
Take a look at the label of the peanut butter you’re buying and you’ll find much more than oil, salt and peanuts. Commercial peanut butters are full of sugar, one of the main reasons behind obesity, diabetes and other serious ailments. Sugar has been known to suppress your immune system and has also been linked with inflammation. Furthermore, most brands of peanut butter are made with soybean oil, an oil derived from GMO soybeans. If the product says peanut butter spread, it means that it contains preservatives and other additives.
Enjoy peanut butter in moderation
Contrary to what many people think, peanuts are legumes instead of nuts. They contain a variety of vitamins and minerals such as potassium, copper, manganese and phosphorus as well as antioxidants such as CoQ10 and resveratrol. However, peanuts also contain aflatoxins that are linked to growing problems in children. A homemade peanut butter can be a delicious treat, but only if enjoyed in moderation.
As the peanut butter bought in the market contains numerous harmful compounds, your best bet is to make it yourself. It’s an easy process that will create real organic peanut butter that will improve your health on many levels.
Here’s what you need to do:
- 2 cups of roasted organic peanuts
- 2 tablespoons coconut oil
- A pinch of Himalayan sea salt
Chop the peanuts in a blender until they’re powdered, then add the oil and mix again. Add the salt in the end and a bit of coconut flakes, then transfer the mixture to a jar and keep it in the fridge.
What about the jelly?
Although delicious, the truth is that most commercial jelly brands are full of sugar and other nutrients that can harm your health. Just taking a look at the label on the jar will show you that the butter is actually high-fructose corn syrup. This artificial type of sugar is a common ingredient in processed foods and is absorbed directly in the liver where the body stores it as fat. High-fructose corn syrup has been linked to a variety of serious disorders such as weight gain, diabetes, inflammation and fatty liver. Even worse, sugar is just as addictive as certain types of drugs, so make sure to stay away from it.
Most store-bought jellies and jams use fruit juice instead of real fruit which adds to the sugar levels and reduces the nutritional profile. And, while it’s possible to make your own sugar-free jams and jellies on your own, we suggest trying the combinations listed below:
Besides the peanut butter and banana combo, there are many fruits that go well with homemade peanut butter. Try dates, kiwis, apricots or strawberries for example – they will definitely add a great flavor to the butter without the fear of high sugar levels.
Peanut butter and honey is one of the most delicious combos. However, you must make sure to use raw honey from your local’s farmer market as the commercial brands are full of sugar which can cause a variety of health problems.
You may not think that pickles go great with peanut butter, but they really do. Fermented pickles offer a variety of health benefits and a healthy dose of probiotics, which can regulate the function of your gut and improve your immune system.
Avoid whole-wheat bread
Instead of making a delicious peanut butter sandwich on whole-wheat bread, you’re better off with a wrap or gluten-free bread. Modern wheat has been linked to inflammation and high blood sugar levels, so it’s not exactly the perfect choice for sandwiches as many people think.
Article and image source: https://holisticlivingtips.com