Despite the proliferation of bars, gels, and goos in sports, there’s one food that continues to stand the test of time: peanut butter.

If you’re someone who prides themselves on their active lifestyle, consider working peanut butter into your diet (assuming you’re not allergic to peanuts, of course).

If peanut butter contains saturated fat, how can it be healthy?

Saturated fat doesn’t mean a food is inherently unhealthy. You have to consider peanut butter’s nutrients as a whole. But if you’re still not convinced, numerous studies show that people who regularly eat peanut butter or nuts are less prone to type 2 diabetes or heart disease. And of course, as with any food, moderation is key.

Despite the saturated fat, there are also mono- and poly- unsaturated fats in peanut butter which can help inflammation.

Other health benefits from peanut butter

Peanut butter doesn’t just stop at good fats. It also contains arginine, an amino acid which helps blood flow. On a related note, peanut butter eaters improved their brain-blood circulation, improving mental function.

Peanut butter is calorie dense which is perfect for making you feel full and satiated throughout the day or during an activity. Although peanut butter doesn’t provide lots of carbohydrates, it pairs nicely with bananas, bread, apples, and oatmeal to provide a more complete snack.

If you’re concerned about sugar, remember that peanut butter doesn’t come close to the sugar that’s in many sports drinks, honey, or jelly.  And opt for peanut butter without added sugar.

And there’s so much more. Peanut butter includes bioactive compounds that strengthen the immune system, protein for muscles, and fiber. Above all else, 200 calories of peanut butter costs roughly $.15. Most energy bars cost $1.50 or more.

The next time you’re hungry, don’t reach for the potato chips. Reach for a spoonful of peanut butter instead.

Read more on the benefits of peanut butter.

Dr Stilp eats peanut butter by the spoonful. She helps both fitness exercisers and competitive athletes resolve food confusion. Are you an athlete? Contact Dr. Stilp for additional diet advice.