The classic childhood peanut butter and jelly sandwich started our love for peanut butter. From apples to oatmeal, there isn’t anything we can’t eat with the nutty spread. And if you love the taste of peanut butter, keep on eating the delicious nut butter because it turns out here are three reasons why it’s good for you:

Looking to lose weight? Peanut butter is packed with dietary fiber, according to Livestrong. A spoonful is only 200 calories. It will fill you up faster and keep you full longer, keeping you away from those unnecessary calories. Mayo Clinic says dietary fiber helps you lower cholesterol, control blood sugar levels, and leads to healthy weight.

Peanut butter can decrease your chances of diabetes, heart disease, and breast cancer. According to Livestrong, eating any type of nuts (about 1 ounce five times a week) can decrease heart disease and diabetes. They are full of antioxidants, potassium, and other beneficial vitamins. Huffington Post and The Daily Meal reported that in a study, “eating peanut butter twice a week was linked with a 39 percent lower risk of developing benign breast disease.” As a snack, grab a handful of these suggested nuts to eat during your day.

Many people think peanut butter is full of fat, but the good kind of fat Fats are divided up in two categories: harmful and helpful. Mayo Clinic says peanut butter falls into the helpful fat called the monosaturated fat. Those who ate foods in this category had less belly fat. Other foods include olive oil, peanut oil, avocados, nuts, and seeds.

You can make your own peanut butter with just 2 ingredients. Get a handful of peanuts(unsalted for a healthier choice) and some olive oil. Grind it up and add more olive oil for a creamier texture.

Can you tell what I am craving lately?