Go Nuts

American Fitness, Jan, 1999 by Nancy Clark

Peanut butter is an affordable, simple and healthy source of calories, protein and appetite satisfaction.

Many active adults have a love/hate relationship with peanut butter. Since childhood, they have loved it on toast, sandwiches or crackers. But now they try not to eat it, claiming it's too fattening.

Yes, peanut butter is calorie dense, but your sports diet can benefit from it. The following explains why I endorse peanut butter as a good food for active people who want to eat well, even on a budget.

[right arrow] Peanut butter is satisfying. When eaten in appropriate portions, it's perfect even for dieters. You'll feel fuller if you have half a bagel with peanut butter, as compared to consuming the same amount of calories from a whole plain bagel. The protein and fat in peanut butter "sticks to the ribs" and is not fattening unless you eat more calories than necessary for the day. A Purdue University study reports subjects whose diet included peanuts did not exceed the necessary daily calories.

[right arrow] Peanut butter is quick and easy. Just slap together a peanut butter and banana sandwich on whole wheat bread, accompany it with a glass of milk, and you have a balanced meal. It may not be the home-cooked meal mom used to make, but it's far better than an equally easy "meal" of chips and dip.

[right arrow] Peanut butter is an affordable source of calories. If you are an athlete who needs 3,000 or more calories a day, you can spend a significant amount of money fueling yourself. Peanut butter can help do the job without breaking the bank. One hundred calories of peanut butter (about one tablespoon) costs less per gram of protein than 100 calories of cottage cheese, turkey breast or tuna.

[right arrow] Peanut butter is a reasonable source of protein needed to build and repair your muscles. However, peanut butter is not protein dense. Two tablespoons of peanut butter, the amount in a thin to average peanut butter sandwich, provides about eight grams of protein per 200 calories. The same amount of protein can be found in one ounce of roast turkey, which has only 50 calories. A 140-pound athlete needs about 70 to 100 grams of protein per day. A 200-pound athlete would need about 100 to 150 grams per day.

Athletes who prefer a meatless diet might need to eat a jar of peanut butter per day to achieve their protein goal. Topping a bagel with two tablespoons of peanut butter in place of protein-poor butter, cream cheese or margarine contributes eight grams of protein toward the goal. But it offers far less than most athletes think. You can boost the protein value of the peanut butter sandwich by accompanying it with milk (eight grams of protein per eight ounces of milk). Peanuts lack some of the essential amino acids needed for growth, and milk enhances the quality of the protein in the peanut butter. Milk (as well as bread) nicely complements the incomplete protein of the peanuts.

[right arrow] Peanut butter is a reasonable source of vitamins, minerals and other health-protective food compounds. For example, peanut butter contains folate, a B vitamin associated with reduced risk of heart disease. Peanut butter also offers a small amount of zinc, a mineral important for healing and strengthening the immune system. Peanuts (and all nuts) are a good source of vitamin E, an antioxidant that plays an important role in helping prevent heart disease and certain kinds of cancer. Peanuts also contain a significant amount of resveratrol, a food compound that has a potent anti-oxidant effect and may help reduce the risk of heart disease and cancer.

Peanut butter contains a small amount of fiber (two grams). Fiber is known to promote regular bowel movements and help reduce problems with constipation. Fiber from food can provide a feeling of fullness. This can help dieters eat less without feeling hungry.

Peanuts contain mostly health-protective mono- and polyunsaturated fats. (Of the 16 grams of fat in two tablespoons of Skippy, only 3.5 are "bad.") Research suggests frequent consumption of peanuts, walnuts and other nuts can result in lower blood cholesterol and a reduced risk of heart disease.

The healthiest bet is to buy all natural peanut butters. Some of the oil in popular peanut butters (such as Skippy or Jiffy) has been converted into a harder, saturated fat so the oil doesn't separate to the top. This hardened oil is less healthy.

Because peanut butter is a poor source of the carbohydrates needed to fuel muscles, and a high source of calories if you are watching your weight, it should be balanced into your food plan. Most active women can appropriately eat at least 45 grams of fat per day, and active men can consume at least 80 grams (based on 20 to 30% of total daily calories). That's five to 10 tablespoons of peanut butter per day-enough for breakfast, lunch and snacks. It's time to start eating like a kid again and frequently enjoying this favorite food in portions that fit your calorie budget.

Nancy Clark, M.S., R.D., offers private nutrition consultations at SportsMedicine Brookline in the Boston area. Her Sports Nutrition Guidebook ($18) and NYC Marathon Cookbook and Nutrition Guide ($23) are available at your local bookstore or SportsMedicine Brookline, 830 Boylston St., Brookline, MA 02167; (617) 739-2003.