Two days ago I received some of the worst news of my short life…that…Peanut Butter…was…..bad for me…It was as if someone stabbed me in the back, kicked me in the shin and told me my mamma was ugly. You see I LOVE peanut butter. I eat it like candy. It was my “go to” snack when I was feeling weak. My friend when no one else cared…But sadly that friend wasn’t much of a friend..
According to the website Peanut Butter (obvious name huh) 71% of Peanut Butters calories come from FAT. (NOT GOOD) 14% from carbohydrates and 15% from protein. It’s high in trans fat which is also not good.
Natural or organic Peanut Butter is better than its super refined brethren but at the end of the day “America’s Spread” is high in sugar, fat and honestly has little nutritional value. For every serving of protein you’re getting 3 times that in fat. Speaking from a health perspective there are a ton of better options. Don’t get me wrong Peanut Butter isn’t the worst thing you can eat but if you’re trying to lose weight, lower your blood pressure and cholesterol I would recommend shying away. If you must indulge try to cut the serving size in half, eat it early in the day and avoid drinking a huge glass of milk to go along.
Almond– Just a quarter cup of almonds contains nearly 25 percent of your needed daily value of the important nutrient magnesium, plus is rich in potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. In fact, a quarter cup of almonds has almost as much calcium as a quarter cup of milk.
They’re also great for the colon. An animal study on the effects of almonds on colon cancer found that animals (which were exposed to a colon-cancer-causing agent) given whole almonds had fewer signs of colon cancer than animals given almond oil or no almonds. Researchers suspect the benefit may be due to almonds’ high fiber content.
Plus, almonds are one of the best nuts for lowering cholesterol because 70 percent of the fat they contain is the healthy monounsaturated variety, which has been shown to help clear arteries.
Cashews-lower in fat than most nuts, and 65 percent of this fat is unsaturated fatty acids. Of this, 90 percent is oleic acid, the heart-healthy fat found in olive oil. Plus, cashews are rich in copper, magnesium, zinc, iron and biotin.
Pecans– excellent source of over 19 vitamins and minerals including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc. Plus, according to Sue Taylor, R.D., director of nutrition communication for the National Pecan Shellers Association, “Recent clinical research studies evaluating the impact of pecans on serum cholesterol have found pecans can significantly help lower blood cholesterol when consumed as part of a heart-healthy diet.” In fact, a study from New Mexico State University found that eating 3/4 cup of pecans a day may significantly lower LDL (bad) cholesterol and help to clear the arteries.
Macadamia Nuts- These nuts are high in protein, fiber, healthy monounsaturated fats, potassium and magnesium. And, a study done at Hawaii University found that people who had added macadamia nuts to their diets for just one month had total cholesterol levels of 191, compared to 201 for those eating the typical American diet. The largest change was found in the LDL (bad) cholesterol.