Apples and peanut butter make a satisfying and nutrient-dense snack option. Few snacks are more satisfying than a sweet, crisp apple paired with a savory spoonful of peanut butter. This classic snack-time duo is as nutritious as it is delicious.
Nutritional Powerhouse
Apples and peanut butter are each nutrition rock stars in their own right. When paired, they create an ideal balance of nutrients that’s hard to come by among today’s popular snacks. Apples provide a source of whole-food carbs and fiber, while peanut butter offers additional fiber plus a hefty dose of healthy fats and protein. Furthermore, both contain a variety of vitamins, minerals, and health-promoting plant compounds.
Apple Nutrition Facts
One medium-sized apple (182 grams) provides the following nutrients:
- Calories: 95
- Carbs: 25 grams
- Fiber: 4.4 grams
- Protein: 0.4 grams
- Fat: 0.3 grams
- 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. This nutrient plays a vital role in promoting healthy digestive and immune function. Apples are also well known for being a rich source of plant compounds that may play a role in reducing stress and inflammation in your body.
Peanut Butter Nutrition Facts
While peanuts are technically a legume, their nutrition profile is very similar to that of a nut. Thus, they’re often lumped together with nuts. Peanut butter, as well as other nut butters, is a great way to add a complementary boost of protein and healthy fat to more carb-heavy meals and snacks, such as apples.
Read also: Low-Carb Fried Apples
More than 75% of the calories in peanut butter come from fat, most of which is monounsaturated fat. Monounsaturated fats are probably best known for the role they play in protecting and promoting heart health.
Below is the nutrition breakdown for a 2-tablespoon (32-gram) serving of peanut butter:
- Calories: 188
- Carbs: 7 grams
- Fiber: 3 grams
- Protein: 8 grams
- 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
Note that not all types of peanut butter are nutritionally equivalent. Look for brands that don’t contain added sugars or oils, as these additives can diminish the total nutritional value of the product. The only thing your peanut butter should contain is peanuts, and maybe a little bit of salt.
Health Benefits of Apples and Peanut Butter
Apples and peanut butter are more than just a tasty snack combo - they may also benefit your health.
Anti-Inflammatory Potential
Inflammation is a root cause of a variety of chronic illnesses, including heart disease and diabetes. Apples are a rich source of flavonoids, which are chemical compounds known to have strong anti-inflammatory potential. Multiple test-tube and animal studies have shown that flavonoids found in fruits like apples may help reduce markers of inflammation, potentially impeding the development of inflammatory diseases.
Read also: The Benefits of Dried Apples
Peanuts are an excellent source of unsaturated fats, which helps lower bad cholesterol. In one study, participants who replaced three servings of red meat, processed meat, or refined grains per week with three servings of nuts, such as peanuts, experienced significantly reduced blood levels of inflammatory chemicals.
Helps Balance Blood Sugar
Regularly eating whole fruits and nuts - like apples and peanut butter - may contribute to improved blood sugar control. One large study found that a higher intake of fresh fruit was associated with a significantly reduced risk of developing diabetes. Among those who already had diabetes, fruit consumption was associated with fewer complications related to their diagnosis.
Multiple studies have also found that regular intake of nuts, including peanuts, helps maintain moderate blood sugar levels after meals. Peanuts - and their buttery spread - are naturally low in carbs so they can help prevent blood sugar spikes. Peanuts have a low glycemic index (GI) and a high magnesium content. A diet high in magnesium protects you from rising sugar levels. Meanwhile, apples contain polyphenols that aid in slowing down blood sugar absorption.
The fibre in apples is a gel-like substance that slows down the digestion of food. Your body breaks down protein and fat more slowly when you eat peanut butter. Thus, controlling your sugar levels in both cases. Hence, eating the two together balances blood glucose levels more effectively than either food alone.
Supports Digestion
Both apples and peanut butter provide lots of fiber, which helps keep your digestive tract functioning optimally. Moreover, adequate fiber intake may help prevent and treat certain digestive disorders, such as colon cancer and acid reflux.
Read also: Easy Keto Baked Apples
It’s Heart-Healthy
Research suggests that a higher intake of fruits and nuts, like apples and peanut butter, is associated with a reduced risk of developing heart disease. In fact, fruits and nuts may play a role in treating certain risk factors for heart disease, such as high blood pressure and inflammation. Additionally, both foods provide a substantial amount of fiber, which may help you maintain healthy cholesterol levels.
The healthy fats found in peanut butter, particularly monounsaturated fats, are known to support heart health by improving cholesterol levels. Apples, on the other hand, contain fiber and antioxidants that contribute to cardiovascular health. Together, they create a heart-healthy snack that can reduce the risk of heart disease when included as part of a balanced diet.
May Help You Lose Weight
Research indicates fruits and nuts each have their own anti-obesity effects, making apples and peanut butter a good snack option for those trying to shed a few pounds. Various nutritional components of fruits and nuts, such as fiber and protein, play a role in increasing feelings of fullness and could lead to a reduction in total calorie intake. Thus, swapping out less nutrient-dense snack options for apples and peanut butter may be one good way to help you reach your weight loss goals while still feeling full and satisfied.
Peanut butter’s combo of fiber (about two grams per tablespoon) and protein (around four grams per tablespoon) packs a powerful appetite-suppressing punch. A study in the British Journal of Nutrition found that people who ate peanuts or peanut butter for breakfast experienced a significant reduction in the desire to eat for up to 12 hours. Because peanut butter helps control appetite, it might not come as a surprise that it may help you slim down.
Serving Recommendations
The quantity of peanut butter and apples you should eat depends entirely on your body’s unique nutrient and calorie needs. Although this combo is a very healthy snack option, it’s important to maintain balance by eating a variety of different foods from each food group. Too much of a good thing could do more harm than good. This is especially true if it’s causing you to eat beyond your calorie needs. It’s also an issue if you are not eating other foods to supply the nutrients that apples and peanut butter lack.
A single serving of peanut butter is typically about 2 tablespoons (32 grams), while a serving of apple roughly translates to one small or medium-sized apple (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, one serving of each is a good place to start. It’s a great midday snack to ward off hunger pangs that can creep up between lunch and dinner. If you’re very active or feel like you need something a little more substantial, you could easily increase the portion or turn it into a full meal by pairing it with a veggie-grain bowl or entrée salad. Just be mindful and pay attention to your body’s hunger and fullness cues so you don’t inadvertently overdo it.
Maximising Your Snack: Tips for Optimal Glucose Control with Apples and Peanut Butter
- Try incorporating natural peanut butter into your breakfast to prevent swings in your blood sugar levels.
- Apples have a low GI but contain glucose and fructose, which can raise blood sugar levels. Hence, to maintain a proper balance, you can eat only half an apple.
- You may combine an apple and peanut butter with a protein smoothie to create a balanced meal.
- You can also add nuts to this snack to keep you full longer.
Creative Ways to Enjoy Apples and Peanut Butter
When it comes to bringing apples and peanut butter together, you simply can’t go wrong. The most popular choice is cutting an apple into slices and dipping them into a bowl of peanut butter (or maybe taking peanut butter in by the spoonful!). You could even add a touch of honey to the peanut butter make it a sweeter treat.
The combo of apples and peanut butter also lends itself to lots of creativity! Consider adding apples to your next peanut butter sandwich for an extra crunch or use the two foods in a granola bar for a protein and fiber-filled snack that’s ready at a moment’s notice. You can even make a powerful workout recovery smoothie with apples, chocolate, and peanut butter. Yum!
The wide variety of apples availability today can also keep your apple and peanut butter combinations interesting.
Peanut Butter Alternatives
I know peanuts are a common allergen for many, but there’s good news for those that can’t indulge in this classic combo. You can substitute peanut butter with other nut or nut-alternative butters. Common peanut butter substitutes are: almond butter, sunflower butter, cashew butter, tahini, and the many types of mixed/superfood butters available now.
Important Considerations
While apple and peanut butter are nutritious, portion control is important. Peanut butter is calorie-dense, and consuming it in large quantities can lead to excessive calorie intake. It’s best to measure out a small serving of peanut butter about 1 to 2 tablespoons to prevent overeating. Pairing it with a medium-sized apple ensures that you enjoy the snack without overdoing it on calories.
Apples have a low to moderate glycemic index (GI), meaning they have a minimal impact on blood sugar levels. When combined with peanut butter, which contains healthy fats and protein, the overall glycemic response is even further reduced.