How to Choose Peanut Butter

Peanut butter is a best friend to our breakfast and snacks. In the morning, it goes great on top of a whole grain toast and in your oatmeal and smoothies. Between meals, peanut butter can be spread on fruits like apples and bananas and even on celery sticks (hello, ants on a log). But when you shop for peanut butter, there are a lot of options on the shelf. How do you know which one to choose?

What to Look for in Peanut Butter

There are three things to look for:

1. First, find peanut butter labeled as "natural." Natural means the product only has peanuts​​ and can also contain a bit of salt. If the product has any addition of other oils and ingredients, it cannot be labeled as natural. Visually, you can quickly see if a peanut butter is natural if you see a layer of oil sitting on top of the peanut butter. Don't freak out, the layer of oil is just the natural oils from the peanuts themselves.
   Note: The only kind of oils allowed in peanut butter is hydrogenated vegetable oil since it contains no transfats. These oils are used to keep the peanut butter and oil from separating (unlike what you'll see in natural peanut butter). You'll also see palm oil sometimes as an ingredient which is used for the same purpose.
2. Next, turn the jar around to the nutrition label. Look at the ingredients. Ideally, you want to get peanut butter with only peanuts listed as an ingredient. 
3. Lastly, check the amount of sodium and sugar on the nutrition label. Natural peanut butters will have 1 gram or less of sugar. 

See below for comparisons of three brands: Laura Scudder's All Natural, Justin's Classic, and Skippy Creamy.

You'll find Laura Scudder's has the least amount of sugar and can be classified as natural​ since it contains only peanuts and salt. Justin's has the least amount of sodium but cannot be classified as natural since it contains palm oil. Skippy's has a few extra ingredients including added sugar, hydrogenated oil, and salt. 

Although a bit of added sugar in peanut butter helps sweeten it up a bit, you'll be surprised with the results if you spread natural peanut butter on toast and fruits. It will be sweet already from the fruits you're spreading it on. So good!

Nutrition

Peanut butter contains protein and is a good source of monounsaturated fats and vitamin E. 
​

• Suppose you eat peanut butter with a banana. The protein from the peanut butter will help slow your body's glucose absorption into your bloodstream which helps reduce sugar crashes and helps provide you energy for a longer period of time. The protein also aids in keeping you full. 
• The monounsaturated fat is a heart-healthy fat, and Vitamin E is an antioxidant. Both are linked to lowering risk for heart disease. YAAAY!​

If you happen to use any of these tips as you shop for peanut butter next time, tell me about your experience!

​​​​Jane the Dietitian

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