Genius Ways To Make Your Peanut Butter And Jelly Sandwich Healthier

Containing anywhere between 378 and 390 calories per serving, peanut butter and jelly sandwiches are a favorite snack option for busy parents looking to fuel their kids come morning. As adults, we might simply turn to the food because of nostalgia. But even though peanut butter is generally considered a nutritious food with its rich concentration of protein and healthy fats, have you ever wondered if peanut butter and jelly sandwiches are good for you?

"Peanut butter and jelly sandwiches are an easy, kid-friendly meal, but they are often packed with a lot of hidden ingredients that can actually be problematic for our health," explained GIRLS WHO EAT founder Jamie Koll, a health coach, ingredient expert, and content creator based in Austin, speaking exclusively with Health Digest. Luckily for us, Koll has ideas on ways to make this classic snack healthier. Let's dig in, starting with the star of the sandwich: peanut butter.

Opting for high-quality and clean-ingredient peanut butter, preferably from a reputable brand that does quality checks on their products, can ensure you avoid sneaky peanut butter ingredients that are problematic for your health. Of particular concern is "aflatoxins (a toxic compound produced by certain molds)," shared Koll. "Aim to buy organic peanut butter if possible to reduce synthetic pesticide exposure and make sure to look at the ingredient label. Peanut butters often contain inflammatory oils like vegetable oil and refined sugar, which do not belong in a peanut butter. The only ingredients on a healthier peanut butter label should be peanuts (and at times salt)."

The jelly in a peanut butter and jelly sandwich is the one ingredient that usually divides people. There are those who embrace this rich combination with gusto, and then there are the others who stick with just the peanut butter. 

If you're a jelly or jam fan, it is important that you read the ingredient list carefully, according to Jamie Koll. "This is another product that can be filled with ingredients that may lead to health issues such as high fructose corn syrup, which can lead to obesity and high blood pressure," explained the clean living expert. Other things to watch out for include added sugars and dyes. 

"The healthiest option would be making your own jam at home, it's very easy and can be made with unrefined sugars like honey or maple syrup (here is an easy recipe) or opting for a store bought one like Chia Smash that comes in jars or single serve packs and is naturally sweetened with dates." What's more, you don't have to stop with just the jelly and peanut butter in a sandwich. Why not throw in some banana for fiber and potassium, Ceylon cinnamon for digestion, chopped nuts and seeds for fiber, omega-3s, protein, and crunch factor, and fruits (apples and strawberries) for fiber and vitamins, added Koll. In fact, eating banana with peanut butter has unique benefits. "[You can also] swap out peanut butter for a clean label almond butter or cashew butter."

Not everyone has to avoid gluten. However, the highly processed nature of gluten can be problematic for people with celiac disease or gluten sensitivities, according to Jamie Koll.

"I recommend opting for either gluten-free bread with clean ingredients or a high-quality sourdough bread that is made in small batches as these are the healthiest options." The unique fermentation process that goes into making sourdough bread means it retains more nutrients than other types of bread and is also easier on your digestive system, added the health coach. "It [sourdough bread] is also often made without preservatives and only a few simple ingredients: flour, water, salt, and a sourdough starter." 

If you're opting to go gluten-free, make sure you take a good look at the ingredient list again. You want to avoid refined sugars, gums, and seed oils, per Koll. With these tips from our expert, you don't need to swear off a childhood favorite sandwich as an adult or avoid turning to this affordable snack as a meal for your kids. It's just about understanding what each component of the sandwich is made of, embracing the healthy, and doing away with the ingredients that aren't so good for your health.