Peanut butter is a versatile ingredient in many dishes and recipes and goes particularly well with sweet flavors. Peanut butter and jam sandwiches, anyone? It makes sense that it pairs so nicely with apples.
You don't have to be a master chef to enjoy this delicious treat, either. If you can cut up some apple slices and scoop out a spoonful of peanut butter, you've already mastered the recipe. It's so simple but oh so satisfying. But, is it good for you?
Is Apple and Peanut Butter Healthy?
Apple and peanut butter both have health benefits. Put them together, and you reapdouble the benefits! To get the most nutrition and health from peanut butter, choose a brand that is made from 100% peanuts.
Typically, a single serving of peanut butter is roughly two tablespoons or 30 grams. A small to medium-sized apple is approximately 180 grams. Combining these two will give you around 280 calories with about 8 grams of protein, 16 grams of fat, and 7 grams of fiber.
Speaking of fiber, this dish is loaded with it! Fiber is always an important component of any diet. The combination of these two foods provides enough fuel to keep you going. It's enough to satisfy cravings, which means it may even help you to lose weight.
When it comes to apple and peanut butter, the calories they contain are outweighed by the health benefits. The calories in apple butter may be similar, but they come from added sugar instead of protein. Because of its high protein content, peanut butter keeps you fuller for longer!
Whether you use it as fuel for a workout or just to have a healthy snack, apple and peanut butter work wonders. Let's dig deeper into this fabulous food fusion!
Nutritional Breakdown of Apple and Peanut Butter
Aside from being a delicious combination, apple with peanut butter also has the following health benefits.
Apple nutrition facts
Here’s the nutritional breakdown of a medium-sized apple:
- 95 calories
- 25 g of carbohydrate
- 4.4 g of fiber
- 0.4 g of protein
- 0.3 g of fat
- 14% of Vitamin C - Reference Daily Intake (RDI)
- 6% of Potassium (RDI)
- 5% of Vitamin K (RDI)
Just one apple can provide a person with roughly 17% of the RDI for fiber. This is an integral part of healthy digestion and great for improved immune function. Apples are rich in plant compounds, which may reduce stress and inflammation of the body.
Peanut butter nutrition facts
Peanuts aren't really nuts at all; they are part of the legume family. Despite this, they have a similar nutritional value to nuts. Peanut butter is a great way to add protein and healthy fats to your daily intake.
Roughly 75% of peanut butter's calories come from monounsaturated fats, which are great for heart health.
Here’s the nutritional breakdown of 2 tablespoons of peanut butter:
- 188 calories
- 7 g of carbohydrates
- 3 g of fiber
- 8 g of protein
- 16 g of fat
- 29% of Manganese (RDI)
- 22% of Vitamin B3 (niacin) (RDI)
- 13% of Magnesium (RDI)
- 10% of Vitamin E (RDI)
- 10% of Phosphorus (RDI)
- 7% of Potassium (RDI)
Something to note about peanut butter is that not all brands are created equal. Some use sugar, soybean oil, and food additives such as maltodextrin. Try to find brands that use only peanuts.
Is Eating an Apple and Peanut Butter Before Bed Okay?
While there is a long list of foods to avoid before bed, such as coffee and chocolate, apple and peanut butter aren't on that list. The combination of sugars and protein has a satisfying effect on the body without stimulating any body's systems.
If you feel "peckish" before bed, you can eat this nutty and fruity combination right before bed and still fall asleep fast. It has a way of making you feel full, without any side effects.
It will also keep you full during sleep, providing a sound sleep without you waking up feeling too hungry!
The Health Benefits of Apple and Peanut Butter
#1. Anti-inflammatory
Inflammation can indicate that there may be some underlying health concerns such as heart disease or diabetes. Apples have flavonoids (anti-inflammatory chemical compounds) that help reduce the markers of inflammation. This may slow or stop inflammatory diseases.
#2. Helps balance blood sugar
One way to improve blood sugar control is to eat whole foods. Apples and peanut butter are as whole as foods can get. Eating fruit regularly may help reduce the chance of getting diabetes. Eating peanuts regularly may help maintain blood sugar levels after each meal.
#3. Supports digestion
Fiber is essential to indigestion. Fiber can help prevent digestive disorders such as acid reflux and even colon cancer. A digestive system that functions properly improves the overall health of a person. Apples and peanut butter supply the body with a good helping of fiber.
#4. Heart-healthy
By eating more fruit and nuts, you may reduce the risk of heart-related conditions like heart disease. You may also better control high blood pressure and inflammation by eating fruit and nuts more regularly.
The added fiber in an apple with peanut butter can help you maintain better cholesterol levels.
#5. May help with weight loss
If losing weight is your goal, then a healthy dose of apples and peanut butter could help. With the fiber and protein, you will feel full and satisfied, and it can help curb cravings for foods that are not as healthy.
So, when you crave a snack, forget about the chocolate and potato chips. Instead, grab an apple, get out your apple peeler, open a jar of peanut butter, and enjoy this healthy food combination!
What is the Right Amount to Eat?
Certain factors such as body type, metabolism, and individual caloric needs will determine how much peanut butter and apples you can eat. Even though this dynamic food duo is a healthy snack choice, it's not good to eat too much of any food.
Of course, one cannot live on apples and peanut butter alone (even if it's delicious!). That’s why it is important to eat various whole and healthy foods, but apple and peanut butter are perfect as a snack throughout the day.
A good rule to follow is one apple and a few tablespoons of peanut butter a day. You might be surprised how full you feel after this tasty snack!
Apple slices with peanut butter can support health in a variety of ways. They may help reduce inflammation and blood sugar levels, support heart and digestive health, and promote a healthy weight.
Final Note: Snack Time!
Instead of munching on processed peanut butter snacks or an apple snack loaded with sugar, keep it natural. Eat an apple with peanut butter as a midday snack or as a late-night hunger helper. It is a classic snack choice, no matter how you slice it!
Full of flavor and taste, this combination is super satisfying, filling, and healthy. Grab your apple, peanut butter, your appetite – and enjoy. The marriage of these two is a match made in food heaven!