Although it is possible that nut eaters are somehow different from, and healthier than, non-nutters, it is more likely that nuts themselves have a lot to do with these benefits. Saturated fat isn't the deadly toxin it is sometimes made out to be. The body's response to saturated fat in food is to increase the amounts of both harmful LDL and protective HDL in circulation.
In moderation, some saturated fat is okay. Eating a lot of it, though, promotes artery-clogging atherosclerosis, the process that underlies most cardiovascular disease. In contrast, unsaturated fats, which make up the majority of the fat content in peanut butter, help reduce LDL cholesterol and lower the risk of heart disease. I try to eat as healthful a diet as I can.
It includes all kinds of nuts, as well as peanut and other nut butters. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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Recent Blog Articles. It has no hydrogenated oil, no HFCS and a nice touch of protein. If it had slightly less sugar, we'd name this one of our faves. Justin's has made an art out of healthful sweets—their peanut butter cups rated high on our list of the 52 Top Candies—Ranked. This pick is great for the holidays or any other time you're feeling festive—and it's probably got less sugar than any cookie you'll find at a Christmas party.
With less fat and sugar—and way more protein—than any Skippy or Jif, this is one cookie-like spread we'd spread on our Ezekiel bread every day. One thing to note before you head to the grocery store: You shouldn't be afraid of the oil on top of your peanut butter—that's the natural separation that occurs when brands don't add any emulsifiers or extra oils to make peanut butter spreadable.
While the Jif brand doesn't meet the requirements for the best peanut butter, that doesn't mean you need to avoid it entirely if it's the only option available in your supermarket. Instead, just make a smart swap. The taste is identical and you avoid harmful trans fats from hydrogenated oils.
The added sugars stay within my 2 grams per serving recommendation. This label is still great! The new wave of powdered peanut butters smashes out the fat calories, making them a favorite of dieters, leaving a dry powder that you reconstitute with water.
If you're looking for the purest peanut powder most brands have sugar , look no further than Crazy Richard's, a favorite of Sussi's.
Yes, there is such thing as a healthy sweetened peanut butter. No hydrogenated oils or refined sugar! For a heartier, richer, roasty flavor with your peanut butter, opt for a jar from Santa Cruz, which is made from dark roasted Spanish peanuts.
Increasing the diversity in your diet will help to provide your body with more nutrients, vitamins, and minerals it needs to function at its best. One of the easiest ways to do that is by opting for this nut butter from NuttZo, which includes a blend of seven nuts and seeds, including selenium-rich Brazil nuts and fiber-rich flaxseeds.
Justin Gold took his PB from farmers' markets to bodegas everywhere, and it's caught on for good reason: It's creamy and addictive, but with a super-low sodium count. Few ingredient lists are as simple as Thrive Market's peanut butter. You can thank the low cost to Thrive Market's mission to bring healthier foods to more homes at more affordable prices.
All you have to do is sign up for a yearly membership to unlock their discounted prices. An added bonus: this PB comes in a handy squeezable pouch—no need to dirty up a knife! Penner lists Teddie among her lists of favorite peanut butters, alongside Costco's store brand Kirkland Signature Organic Peanut Butter.
Fine recommends Wild Friends because of its simple ingredient list and solid fiber and protein count. Don't be mislead by the two grams of sugar in this jar — any sugar in Once Again's peanut butter is natural, nothing added, hence why it's one of Sussi's favorites. In fact, there's literally nothing added to this jar. Not even salt. So it's a good low-sodium peanut butter option for those looking to watch their salt intake or those who like to cook with peanut butter and season dishes themselves.
If you do like salt, One Again also makes a salted version and a lightly sweetened version. Although we like this brand because of its low sodium count, we like it more because it has the smoothest texture thanks to a unique double-grind process without needing any added oils. According to Crazy Richard's, they sneak in peanuts into each jar of peanut butter—and nothing else!
You can always add a touch of salt if you wish but for people limiting sodium and sugar due to medical conditions or dietary preferences, Crazy Richard's is a fabulous choice. Smucker's Natural Peanut butter came up the most when we asked dietitians for the best peanut butter, including Fine and Gregg, particularly because it's economical and it meets the dietitians' requirements of being made of just two ingredients: peanuts and salt. This is the best mainstream brand of peanut butter on the market.
Spread some on your morning toast, and don't miss these best breakfast foods for weight loss! Packed with unnecessary calories, sugar and oils, these jars deserve the cold shoulder. From Skippy and Jif to Justin's and Teddie's, registered dietitians help us rate the healthiest and unhealthiest peanut butters of all time.
By Olivia Tarantino. Eat This, Not That! When you buy through links on our site, we may earn a commission. Per 2 Tbsp : calories, 15 g fat 2. Per 2 Tbsp : calories, 16 g fat 2. Per 2 Tbsp : calories, 16 g fat 3 g saturated fat , mg sodium, 7 g carbs 2 g fiber, 2 g sugars , 7 g protein. Per 2 Tbsp : calories, 17 g fat 3. However, there are some concerns about the long-term health effects of aflatoxins, particularly in developing countries In fact, some human studies conducted in developing countries have linked aflatoxin exposure to liver cancer, stunted growth in children, and delays in mental development 21 , 22 , 23 , 24 , Fortunately, the processing of peanuts into peanut butter can significantly reduce the amount of aflatoxins present in the final product You can also minimize the risks associated with aflatoxin exposure by sticking to commercial brands of peanut butter or peanuts and by tossing out any nuts that appear moldy, shriveled, or discolored For more information on food molds, check out this article.
Unprocessed peanut butter may contain aflatoxins, which are compounds that have been associated with adverse effects on health in developing countries. Purchasing commercial brands of peanut butter and discarding moldy or discolored nuts can minimize the risk of side effects. It is perfectly fine to incorporate moderate amounts of peanut butter into a healthful diet.
Moderate consumption of peanut butter is unlikely to have any major negative effects. Nuts are packed full of beneficial nutrients that may reduce your risk of many diseases.
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