Dietitians Share How to Choose the Best Peanut Butter

Peanut butter is one of the most popular spreads in many pantry. Whether you prefer it with the classic PB&J sandwich, or cover it with apples or bananas, or whisk it into a delicious sauce on noodles or satay, peanut butter is extremely versatile. Plus, it’s quick, easy, healthy and tasty!

However, there are so many options on store shelves that it can be difficult to know which jars to throw into your cart. So we asked five nutritionists how to choose the healthiest peanut butter. They all said the exact same thing.

Nutritionist-approved tips for choosing healthy peanut butter

Read the ingredient list. When shopping for peanut butter, all of our nutritionists recommended that we start by looking at the ingredient list. “Look for products that contain ‘peanuts’ as the first ingredient, or even only ingredients! “say Amanda Blechman, RDN, CDNDirector of Nutrition and Science Affairs at Danone North America.

Avoid added oils. If you’ve ever peered into a jar of peanut butter and noticed that there’s a pool of oil above, don’t worry. This separation is completely normal and natural. However, some manufacturers will add Extra Oil to prevent this separation and extend shelf life. However, they say that it is not necessary, especially since peanuts contain a lot of naturally healthy unsaturated fats. Sapna Peruvemba, MS, RDNa registered dietitian specializing in plant-based nutrition. To complicate the problem, the most commonly added oils (palm oil and hydrogenated vegetable oils) contain unhealthy saturated and trans fats that are harmful to heart health. So, they are the last thing you need in your jar.

Add sugar and salt. Some brands can creep into sugar, high fructose corn syrup, molasses, or salt to enhance the flavor of the spread. It allows for easy consumption of excess sugar and sodium without realizing it, Blechman says. Your mission: Look for a jar that doesn’t add sugar and does not minimize salt. You can also skip the brand using preservatives such as potassium sorbate and sodium benzoate, which are used to extend shelf life. (These tips can show you how to store the jar for maximum freshness instead.)

The health benefits of peanut butter

“Peanut butter is a nutritious food. It supports your overall wellness by providing a source of healthy fats, fiber, protein and some vitamins and minerals.” Andrea Mathis, Massachusetts, RDN, LDregistered dietitian and owner of Beautiful Eats & Things. So it does a lot!

Packed with healthy fats

Two servings of peanut butter contain 16 grams of total fat If that sounds good, you feel at ease knowing that the majority are heart-healthy unsaturated fats. Depending on how you create PB, it may contain a bit of saturated fat (about this, soon!). But overall, unsaturated fats dominate.

Provides plant-based proteins

If you’re looking to add heart-healthy plant-based protein to your plate, peanut butter is a win. Each two tables of entryway contains 7 grams of protein. It’s more than you get from a big egg.

Helps balance blood sugar levels

In addition to healthy fats and protein, peanut butter gives small fiber bumps (about 2 grams per 2 tablespoons). This triple ecta ​​with slow-digested nutrients makes peanut butter a blood sugar-friendly snack so it’s unlikely to cause blood sugar spikes (as long as you choose a bottle with sugar!).

It is loaded with nutrients

Peanut butter is a delicious way to inhale vitamins and minerals such as copper, manganese, magnesium, niacin, and folic acid. Peanuts are also rich in powerful antioxidants, especially vitamin E and phenolic acid, which protects cells from damage and helps fight disease. If you can find a brand that contains skins, grab it! Studies have shown that peanut skins contain more phenolic acids than antioxidant-rich green tea, blackberries and blueberries.

Incorporate peanut butter into a healthy diet

Peanut butter isn’t great for you. It also says it is very present Diana Mesa, RDN, LDN, CDCESRegistered Dietitian and founder of Enlamesa Nutrition.

Here are some of the nutritionist’s favorite ways to make it a part of a healthy diet.

• Included in breakfast: You probably already know that peanut butter is delicious in toast. But don’t stop there. Fold into batches of overnight oats or banana peanut butter yogurt parfait over protein peanut butter cookie dough. Also these peanut butter pancake slam dunks. Looking for an egg-free breakfast? You can’t beat our Peanut Ginger Tofu Scramble.
• Whisk it into the marinade: Peanut butter can be used as an ingredient in marinades for meat. This adds a lovely nutty flavour to your dishes, Mesa says.
• Let the main dish shine: Peanut butter adds a rich, nutty flavor to countless dishes. Are you craving noodle dishes? Whip the spaghetti squash with peanut sauce and edamame. Need a cool, crispy appetizer? Wrapping the peanut sauce in our chicken & cucumber lettuce wrap is a must.
• Merge with sauce and dressing: Peanut Butter adds a satisfying creamy element to our quick peanut sauce and sauces like this peanut dressing. Drizzle them on noodles, chicken, shrimp, vegetables, salads and more!
• Try it with dip: Swirling peanut butter with Greek yogurt and cinnamon for the perfect apple dip Annessa Chumbley, Rdregistered nutritionist and recipe creator.
• Pump your smoothie with a pump: Peanut butter is an easy way to add protein and fiber to your favorite smoothie. Whether it’s a peanut butter & jelly smoothie, a peanut butter strawberry kale smoothie, or this peanut butter & chocolate banana smoothie, the possibilities are endless!
• Get creative with snacks: You can spread peanut butter over chocolate rice cakes, or even drizzle over popcorn, says Mattis. Peanut Butter Auto Energy Ball, Peanut Butter Auto Energy Cup, or Peanut Butter Banana Roll Up are also delicious peanut butter filled snacks.
• Satisfy your sweet teeth: Need a healthier take on Buckeyes? Roll peanut butter and vanilla protein powder into a bowl and coat it with dark chocolate, says Chumbley. Alternatively, try a crunchy peanut butter ball or this peanut butter yogurt cup.

Conclusion

There are many peanut butter varieties on the shelves. However, some are healthier than others. The nutritionist agrees that the healthiest peanut butter is made only with peanuts without any other ingredients added. This rich and delicious spread is extremely versatile and nutritious. Peanut butter is a powerful source of healthy unsaturated fats, fiber, plant-based proteins, vitamins, minerals and antioxidants. When shopping for peanut butter, nutritionists also recommend reading the ingredient list so that they can avoid oils, sugar and salt. From noodle dishes to smoothies and desserts, this healthy spread can add flavor and nutrition to so many healthy recipes. So grab the jar and get creative!