November 6, 2013 THE VILLADOM TIMES III • Page 13 Peanut butter can be savory and healthy Peanut butter is often associated with school day sandwiches and sweet desserts, but peanut butter is not just for school lunch anymore. Though it is a high-calorie food, peanut butter boasts many health benefits and can be added to recipes for a nutritional boost. Many of the calories in peanut butter come from fat, but the majority of the fats in peanut butter are monounsaturated and have been shown to improve cholesterol by lowering low-density lipoprotein, often referred to as “bad” cholesterol, in the blood. Further- more, peanut butter contains polyunsatu- rated fats that can help raise high-density lipoprotein, or “good” cholesterol. As a result, when eaten in moderation, peanut butter may help reduce risk of cardiovascu- lar disease. Peanuts are high in fiber and are an excellent source of protein. Vegetarians and those who do not include much meat in their diets may find that peanut butter, which includes eight grams of protein in every two-tablespoon serving, is a great way to consume their daily recommended amounts of protein. When preparing foods, choose a peanut butter that is as unprocessed as possible. The fewer the ingredients the better the health benefits. Some brands will include trans-fats and additional oils that can negate some of the natural health benefits. Read labels and look for a container that lists only ground peanuts and possibly trace amounts (continued on page 19)