5 Things That Could Happen to Your Body If You Eat Peanut Butter and Jelly Every Day

Written By: Bruce Abrahamse

Which child’s lunchbox would be complete without the much-loved peanut butter and jelly sandwich? Over the decades, it has proven to be a firm favorite – not just in the United States but in many countries across the globe. But, how healthy are PB&J sandwiches, and what happens to your body if you eat one every day? 

The Effects of Peanut Butter and Jelly on the Body

PB&J sandwiches have long been associated with school lunches and midnight snacks, but do we really know how they affect the human body? First off, Peanut butter and jelly sandwiches may not be suitable for everybody, especially those with peanut allergies. Peanut allergies need to be taken particularly seriously, as they are the most common cause of severe allergy attacks in humans. (1) But, how does peanut butter and jelly affect the bodies of those without allergies? 

1: You May Experience Less Stress

The mind is very much part of the human body, so let’s begin with the psychological impact of eating PB&J sandwiches daily. Not only does the taste bring us sensory pleasure and joy, but consuming the same meal daily also helps create a sense of predictability and routine. This generates a feeling of security, which could prove vital for children in environments that are often chaotic and unpredictable. Peanut butter also contains beta-sitosterol, which has been shown to have value as an antidepressant in animal studies. Beta-sitosterol stabilizes cortisol production, which usually causes us feelings of anxiety when we are in stressful situations. (2)

2: You Feel Full for Longer

Eating a peanut butter and jelly sandwich in the afternoon may help you eat less for the rest of the day. This is because one serving of peanut butter contains more than 2 grams of fiber and 10 grams of protein, according to the USDA’s FoodData Central. (3) The fiber and protein in a PB&J sandwich keep us feeling fuller for a longer period of time, thus eliminating the desire to snack on something later on in the day. 

Read More: Is One Type of Butter Healthier Than The Other? A Dietician Reveals Her Top 2 Picks

3: May Affect Digestion

The fiber in a PB&J sandwich contains the added benefit of keeping your bowel movements regular and your gut in a healthy state. Your digestion is further aided by the niacin that is present in peanut butter. Niacin is classed as a B vitamin and is produced and used by your body to convert food into energy. (4) The fiber also helps to reduce the chances of developing certain GI problems, such as hemorrhoids and constipation. However, you require around 30 grams of fiber every day, so it is best not to rely on the 2 grams provided by a PB&J sandwich.

4: Can Affect Your Blood Sugar Levels

Those who suffer from diabetes or who have symptoms of pre-diabetes may need to pay attention to the potential impact of peanut butter and jelly sandwiches on their blood glucose levels. When eating PB&J sandwiches on a daily basis, patterns in blood glucose levels become noticeable to those with diabetes. This is due to the unique manner in which their bodies respond to the carbohydrates and sugar present in the sandwiches. These patterns can often assist in predicting an increase in blood glucose levels, enabling them to know whether a change in insulin or medication is necessary.

5: You May Gain Weight

A 2-tablespoon serving of peanut butter contains around 188 calories. (5) Now add another 50 calories for one tablespoon of grape jelly and the calorie content of the bread, which could be around 230 extra calories. This is a rather substantial amount of calories for a small sandwich, and could potentially lead to weight gain if consumed every day. This is not necessarily a bad thing, especially if your goal is to try and put on some weight. However, for those who suffer from obesity, the extra calories are something to consider. 

Are Peanut Butter and Jelly Sandwiches Healthy for You?

While peanut butter does contain fat, these are healthy fats, such as polyunsaturated and monounsaturated fats. Studies have suggested that people with higher nut consumption had a lower risk of suffering from heart disease. (6) Jelly contains pectin, which is known to have prebiotic effects linked to improved gut health. However, jelly is high in sugar, so it is best to have it in moderation. To make your PB&J sandwiches even healthier, use a type of bread that is packed with nutrients, such as sprouted or whole grain. 

Bottom Line

Peanut butter and jelly sandwiches have been around for decades, and aren’t likely to disappear any time soon. Thankfully, they have many benefits for your body, and eating them on a regular basis comes with little risk. However, there are individuals – specifically those with diabetes and obesity issues – who should consider regulating and moderating their intake of peanut butter and jelly sandwiches due to the calories and sugars present.

Read More: Is Peanut Butter Healthy?