Walk down the peanut butter aisle in your local grocery store and you will find dozens of varieties of peanut butters to choose from. There are the traditional peanut butters (Jif, Skippy, Planters, Peter Pan), natural, reduced-fat, low sodium, honey roasted, enriched with omega 3 fats… you name it and I bet it is out there.
During the 90s or the “Snackwells Diet Phase” fat was deemed a “bad” food. This was based on the fact that fat is more calorically dense per gram than carbohydrates (starches/sugars) and protein. As a result many food products removed the fat and replaced it with sodium and sugar to reduce the calories. To this day, sometimes when I recommend that a client add nut butter to their diet they look at me like I have three heads. “Won’t that make me fat?” or “Isn’t peanut butter high in fat and calories?”
If you choose the right product, peanut butter is low in sugar and a good source of protein and healthy fats. Most nut butters contain ~190 calories per 2 Tbsp, but help you fill full and satisfied for hours. They are also a good source of a variety of vitamins and minerals.
Going Natural
Always go for the natural variety, these do not have trans fats in them. These trans fats raise our LDL or “bad” cholesterol and lower our HDL or “good” cholesterol. Many labels claim to have 0 grams of trans fat, but you have to check the ingredients list! If a serving has less than .5 g it can be labeled as 0 g. If the ingredient “partially hydrogenated oil” is listed, put the item down, because that is a trans fat! Fully hydrogenated oils are okay!
Separation is natural… but it can still be messy and annoying. Most natural butters will need to be stirred well before using because the oil separates. If you don’t stir well, the bottom of the jar will be very dry. After it has been stirred, I store mine upside down and that seems to help. Some brands have come up with no-stir natural varieties which are much easier to handle and taste great.
Think beyond peanuts: In many natural food sections/stores there are also a variety of nut/seed butters: almond, cashew, sunflower, tahini (sesame). They can add some variety to your diet! Have a peanut/tree nut allergy? Sunflower butter tastes great and is safe for you to eat! You can even make your own by processing whole nuts in a food processor!
Thinking Beyond PB+J…
Spread on whole wheat toast or add to oatmeal for a quick breakfast
Spread on whole wheat crackers, celery, banana, or an apple for a snack
Add to smoothies for extra staying power
Make a peanut sauce for chicken, tofu, or vegetables
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