Fats 101: Not all fats are created equal…
There are three main types of fatty acids:
saturated, monounsaturated & polyunsaturated. Peanut butter contains
monounsaturated fat - "the good fat".
Saturated fat raises the LDL and cholesterol levels in your blood and is found mainly in animal foods such as meats, whole milk & cheeses. The American Heart Association recommends eating
less than 10% of the total daily intake of calories as saturated fat. Peanut butter has 3 grams of saturated fat per 2 Tbsp. serving and 80% monounsaturated fat (peanut oil).
Unsaturated fats (monounsaturated & polyunsaturated) are fats that, when used to replace saturated fats in the diet, can help lower LDL levels. The National Cholesterol Education Program advises that 20% of calories come from monounsaturated fats.
Recently, the Food & Drug Administration announced that by 2006 nutrition labels must include
trans fatty acids, making it easier for Americans to select healthy foods. Trans fats, like saturated fats, increase LDLs or “bad cholesterol” levels, which can cause atherosclerosis, the disease process that may lead to heart attack or stroke
. Trans fats also lower the HDLs or “good cholesterol”.
- Rich in protein- peanut butter packs a whopping 8 grams in 2 Tbsp.
- Eating carbohydrates & protein together will satisfy your taste buds and help you to stay full longer.
- Try peanut butter & crackers or dip apple slices in peanut butter!!
- Keep your eye on portion sizes - 2 Tablespoons of Peanut Butter is about the size of a golf ball!
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To “spook away” all trans fats or “hydrogenated oils”- try natural peanut butter and refrigerate to keep fresh & tasty! |
Delicious & nutritious!
Peanut butter contains protein, fiber, B vitamins, magnesium, iron and monounsaturated fat. When consumed in moderation, this power-packed food can help lower LDL, the "bad cholesterol", and raise the HDL or "good cholesterol" !!
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Americans love it: we eat 800 million pounds of the familiar, creamy concoction - Peanut Butter - each year!! |
Senior Health and Fitness
