How to Take Advantage of National Peanut Butter Month

November is the best month of the year. “Why?” you might ask. Well, it’s because November is National Peanut Butter Month, and what could be better than that?

Peanut butter is so much more than the Skippy your mom used to put on your sandwiches for lunch. It was invented in the United States in 1895 and now accounts for half of the edible use of peanuts in the country. Best of all, aside from being delicious, it’s nutritious too!

Peanut butter contains “healthy fat,” which is formally known as monounsaturated fat. According to Anna Vaudin, a University of Maryland graduate student studying nutrition, consuming monounsaturated fat can improve cholesterol levels. “Healthy cholesterol levels are important for heart health,” Vaudin said. Eating peanut butter can reduce your risk of heart disease and help you live longer!

Monounsaturated fat can also help with weight loss. Since the fat in peanut butter is less likely to be stored as body fat, eating peanut butter in moderation can help you gain that flat belly you’ve been hoping for. The recommended serving size for peanut butter is typically two tablespoons, which for creamy peanut butter contains around 188 calories, eight grams of protein, six grams of carbs and 16 grams of fat, depending on what brand you buy. If you’re trying to eyeball how much that is, Vaudin says this would be about the size of a ping pong ball.

Similarly, the protein and fiber in peanut butter can help with satiation, which can also aid with weight loss. Though there is no solid research explaining why this occurs, Vaudin says research has found the combination of protein and fiber to keep individuals from snacking throughout the day. Scientists say that the digestion of protein may slow the emptying of your stomach or affect hormones that regulate hunger, according to Vaudin. Regarding fiber, researchers believe the nutrient adds bulk to foods, “stretching your stomach to make you feel more full,” says Vaudin.

Peanut butter is best when paired with something that will fill you up, just don’t go overboard. The possibilities are endless, so feel free to get creative when it comes to fixing yourself a peanut butter snack. Make sure to pair your peanut butter with something on the healthier side to maximize your snack’s nutritional value. Vaudin’s favorite way to eat peanut butter is on toast or with fruit such as apples, bananas, peaches and cantaloupe.

Just in case you needed some extra inspiration, students around campus shared their favorite ways to eat peanut butter:

Vanessa, a sophomore French and government and politics major said she likes her peanut butter on toast.

Ben Fish, a sophomore theatre major said he likes his peanut butter with “either apples or chocolate.”

Kyarah Mair, a junior public policy major prefers her peanut butter in a banana smoothie.

Personally, my favorite way to eat peanut butter is with a sliced banana and a glass of milk to wash it down.

No matter how you prefer to eat it, peanut butter provides a delicious way to get some protein and fiber into your diet, and it will keep you feeling full for longer if you pair it with another nutritious food. Happy snacking!