Peanut Butter is a Quick, Healthy Choice

Here is my case for the perfect get-out of-the-house-quickly breakfast.

As children we knew it intuitively. The much-celebrated and loved peanut butter sandwich, with a few nutritional twists, can send us out into the world with energy and a smile on our faces. The Aztec native Americans first made peanut butter by mashing peanuts, and other nuts, into a gooey paste. George Washington Carver brought care.com. widespread planting and cultivation of the peanut to the South.

Today, there are more t han 1.5 billion pounds of peanuts and peanut butter consumed in the U.S. annually - about $800 million worth.

Nutritious? Heart-attack food? Peanut butter and health, what do you know? T or F?

1. The peanut is not a nut but a legume like beans and lentils.

2. During WWII soldiers called peanut butter, "monkey butter."

3. Peanuts are cholesterol-free. There are many health benefits to peanut butter. It has monounsatu-rated fats and resveratrol, which is the famous anti-oxidant found in red wine. The ratio of unsaturated to saturated fats is about 4:1 or similar to olive oil. Research has shown that peanut butter can lower total cholesterol, LDL cholesterol (the bad cholesterol) and triglycerides. It is a good source of vitamins B and E, magnesium, folate and fiber.

The oils in peanut butter naturally separate during storage. Manufacturers add small amounts of trans fats (bad fat) to prevent separation and make the product more visually appealing and easier to use. Natural peanut butter Lori does not have trans fats added and needs to be stirred to mix the oil with the peanut paste. If you prefer the natul ral product, you may consider storing the jar upside down to make it easier to use.

Many sports dieticians recommend peanut butter as part of a comprehensive nutrition plan. The fat in peanut butter is not immediately available for energy but will see you through a longer workout. Although it is not a good source of carbohydrates, when spread on whole grain bread or paired with fruit spread or honey, the combination provides athletes with quick energy.

Peanut butter is not a great source of protein so consider complementing with a glass of skim milk. There you have it, a nutritious snack or a fuel source for working-out.

Reduced fat peanut butter has fillers such as added sugar making it no lower in calories than its fatter cousin. This is important for those who think that a reduced fat product will help them lose weight. It will not. The fat and fiber in regular peanut butter keeps us feeling full longer and so we resist eating more calories than we need. Studies show that those who eat peanut butter regularly are not prone to gaining weight.

National Peanut Butter and Jelly Day was celebrated on April 2. I celebrate it almost every morning in my own special way - dashing out the door with my car keys in one hand and my delectable Skippy and honey sandwich in the other.