Is Apple and Peanut Butter a Healthy Snack?
Some snacks are more satisfying than a sweet, crunchy apple paired with quick peanut butter.
However, some people are surprised that this classic snack pairing is as delicious as it is nutritious.
This article explores what you need to know about apple and peanut butter as a snack, including information on their nutrition, recommended serving size, and potential health benefits.
Balanced and nutritious Snacks
Peanut butter and apple butter each have their own nutritional rock star. When combined, they create an ideal balance of nutrients that is hard to come by in today's popular snacks.
Apples provide a complete source of carbohydrates and fiber, while peanut butter provides additional fiber, as well as a large dose of healthy fats and protein.
In addition, both contain a variety of vitamins, minerals and plant compounds that promote health.
Nutritional information of the apple
A medium-sized apple (182 g) provides the following nutrients:
Calories: 95
Carbohydrates: 25 g
Fiber: 4.4 g
Protein: 0.4 g
Fat: 0.3 g
Vitamin C: 14% of the Reference Daily Intake (RDI)
Potassium: 6% of the RDI
Vitamin K: 5% of the RDI
A single apple provides approximately 17% of the RDI for fiber. These nutrients play an important role in promoting healthy digestion and immune function.
Apple trees are also known to be a rich source of compounds that can play a role in reducing stress and inflammation in your body.
Peanut Butter Nutrition Facts
Although peanuts are technically a lemon, their nutritional profile is very similar to that of tree nuts. Therefore, they often coexist with nuts.
Peanut butter, as well as other almond butters, is a great way to supplement protein and healthy fats for higher carbohydrate meals and apples.
More than 75% of the calories in peanut butter come from fat, most of which is saturated fat.
Monounsaturated fats are probably best known for their role in protecting and promoting heart disease.
Below is a nutritional breakdown of 2 tablespoons (32 g) for serving peanut butter:
Calories: 188
Carbohydrates: 7 g
Fiber: 3 grams
Protein: 8 g
Fat: 16 grams
Manganese: 29% of the RDI
Vitamin B3 (niacin): 22% of the RDI
Magnesium: 13% of the RDI
Vitamin E: 10% of the RDI
Phosphorus: 10% of the RDI
Potassium: 7% of the RDI
Keep in mind that not all types of peanut butter are nutritious. Look for added brushes that do not contain added sugars or oils, as these additives can reduce the overall nutritional value of the product.
The only things in your peanut butter are peanuts and probably some salt.
SUMMARY:
Both apple and peanut butter are very nutritious individually. When combined, they provide a healthy balance of protein, fat, and fiber.
Health Benefits
Apple and peanut butter are more than a delicious breakfast combination, they can benefit your health, too.
Possibility of Anti-Inflammatory
Inflammation is one of the leading causes of a variety of chronic diseases, including heart disease and diabetes.
Apples are a rich source of flavonoids, chemical compounds are known for their strong anti-inflammatory potential.
Multiple test tubes and animal studies have shown that flavonoids found in fruits such as apples help reduce signs of inflammation, preventing the development of inflammatory diseases.
In one study, participants who substituted three servings of red meat, processed meat or whole nuts per week experienced significantly lower blood levels of the inflammatory chemical.
Helps balance blood sugar.
Eating whole fruits and nuts regularly, such as apple and peanut butter, can improve blood sugar control.
One large study found that high levels of fresh fruit significantly lowered the risk of developing diabetes. Among those who already had diabetes, fruit consumption was associated with fewer complications associated with their diagnosis.
Multiple studies have also found that regular intake of nuts, including peanuts, helps maintain moderate blood sugar levels after eating.
Apples with peanut butter are a great snack option for healthy blood sugar control.
Supports Digestion
Both apple and peanut butter provide plenty of fiber, which helps keep your digestion optimal.
Fiber helps in intestinal regularity and helps in the growth of bacteria in a healthy intestine.
In addition, adequate fiber intake helps prevent and treat certain digestive diseases such as colon cancer and acid reflux.
It is Healthy for the Heart
Research suggests that consuming high amounts of fruits and nuts such as apple and peanut butter is associated with a reduced risk of heart disease.
In fact, fruits and nuts may play a role in the treatment of several risk factors for heart diseases, such as high blood pressure and inflammation.
Additionally, both foods provide plenty of fiber, which can help you maintain healthy cholesterol levels.
It can help you Lose Weight
Research indicates that fruits and nuts have their own anti-obesity effects, making apple and peanut butter a good breakfast alternative for trying to lose a few pounds.
The various nutrients in fruits and nuts such as fiber and protein play a role in increasing the feeling of fullness and can reduce the total caloric intake.
So switching to less nutritious dense breakfast options for apple and peanut butter can be a great way to reach your weight loss goal when you feel full and satisfied.
SUMMARY:
Apple and peanut butter can help your health in many ways. These can reduce inflammation and blood sugar levels, support digestive and heart health, and promote a healthy weight.
How Much you Should Eat
How much peanut butter and apples you should eat depends entirely on your body's unique calorie and nutritional needs.
Although this combination is a very healthy snack option, it is important to maintain balance by eating different foods in each food group.
Too good can do more harm than good. This is especially true if it forces you to eat outside of your calorie needs. This is also a problem if you are not eating other foods to provide nutritional deficiencies in apple and peanut butter.
Service recommendation
A single serving of peanut butter is usually about 2 tablespoons (32 grams), while a serving of apples translates to about small or medium apples (150-180 grams).
Together, these foods provide about 283 calories, 8 grams of protein, 16 grams of fat and 7 grams of fiber.
For most people, serving everyone is a good starting point. This is a great lunch snack to avoid the hunger pangs that can be present between lunch and dinner.
If you are very active or feel you need something more than enough, you can easily raise the portion or combine it with a vegetable or salad plate to make it a complete meal.
Just pay attention and pay attention to your body’s hunger and satiety signals so that you don’t inadvertently overdose on it.
SUMMARY:
The amount of apple and peanut butter you should eat depends on your body's unique nutritional needs. Just make sure you don't consume extra calories or include a variety of other foods in your diet.
BOTTOM LINE
A combo of apple and peanut butter is a delicious and nutritious classic snack.
Both apples and peanuts are rich in nutrients that promote your health in a variety of ways, including reducing inflammation, improving heart health and controlling blood sugar levels.
How much you should use this breakfast depends on your personal nutritional needs. It's best to include a healthy, balanced diet, but it also includes a variety of fruits, vegetables, whole grains, nuts, fruits, and high-fat protein.
Article source healthline.com
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