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Digital Subscriptions > Healthy Food Guide > February 2019 > THIS VS THAT

THIS VS THAT

Is peanut butter better than a handful of peanuts? Should you choose a carb substitute over rice? We have two sets of rivals for dietitian Jennifer Low to referee this month

UNSALTED PEANUTS

THESE MAKE A NUTRITIOUS SNACK, especially when in their skins. A 30g portion not only packs in useful amounts of the B vitamin folate, but also 10% of your daily zinc and 5% of your iron. Do watch your serving sizes, however. A 30g portion gives you 179 calories, but it’s so easy to go beyond this! Eat them slowly and give them an opportunity to ‘work’, though, and they’ll leave you feeling satisfied for a few hours after eating. This hunger-busting effect comes from a combination of protein, good oils and fibre and the fact that they don’t lead to a rapid rise and fall in blood sugar levels. In a 30g serving you’ll get 8.9g protein, which is about the same as in an egg, and just 1.8g total sugars, plus 2.5g fibre and virtually no salt at all. Evidence suggests that eating nuts in their skins may lower the total amount of fat in the nuts that can be absorbed, so you may not be getting quite as many calories as the nuts actually contain.

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About Healthy Food Guide

Improve your gut health with our top 10 dietitian tips, plus gut-friendly recipes. Get the latest on low-carb diets for diabetes, and find out why your doctor could prescribe ditching the pills in favour of exercise. We celebrate Chinese New Year with super-quick veggie recipes and give you a taste of gut-calming low-FODMAP meals. And don’t miss the chance to win a foodie glamping weekend at Valley Fest!