Peanut is an incredibly nutritious nut that is associated with several health benefits. Apart from boiling or roasting, nuts can also be consumed in the form of butter. Choosing the healthiest peanut butter can be hard since there are many of them in the market.
If you walk into your favorite grocery store to pick a peanut butter, landing on the best and healthier one may be a challenge. Many types of available peanut butter are actually not made the same. This means that some are loaded with unsaturated fats, fewer additives, protein, and fiber, while others contain added sugar and other things that make them unhealthy. You may thus ask yourself what the healthiest options of peanut butter are. Well, this article will address that.
Things To Consider for a Healthy Peanut Butter
It is undoubtedly true that some peanut butter contains ingredients that make them less healthy. As a marker of true quality, healthy peanut butter will always contain the fewest ingredients. Make sure to go for such ones. Typical peanut butter is simply an unprocessed food that contains peanuts only. The peanuts are made into a paste by roasting and grounding to have the final product. That said, finding a peanut butter that contains only one ingredient may be very difficult unless you grind it on your own. Most marketed peanut butters contain more than one ingredient, that is, peanut, salt, and other ingredients. Peanut butter products that contain hydrogenated vegetable oils and added sugar are unhealthy as they pack extra calories and may lead to adverse health problems. Research indicates that eating excess added sugar or unhealthy fats may increase your heart disease and diabetes risks. Always ensure to read the ingredient panel before you pass that favorite peanut butter of yours into the shopping bag.
Healthiest Peanut Butter Options
Crazy Richard’s 100% Peanuts All Natural Peanut Butter
May be you didn’t think of it featuring in this list, but sincerely Crazy Richard’s is one of the healthiest peanut butter you should try. Created with only one ingredient, that is, peanuts, this product is more crunchy and creamy. The manufacturer claims that just 32 g, which is two tablespoons, provides 180 calories, 8 g of protein, 16 g of total fat, 2 g of saturated fat, 5 g of carbs, 3 g of fiber, and 2 g of sugar.
365 Everyday Value Organic Peanut Butter
This is another excellent option that is made with dry roasted organic peanuts only. It contains neither sweeteners nor salts. The unsweetened variety of this brand is creamy in nature and is made with palm oil and sea salt. 32 g of 365 Everyday Value Organic Peanut Butter contains 200 calories, 8 g of protein, 17 g of total fat, 2.5 g of saturated fat, 7 g of carbs, 3 g of fiber, and 1 g of sugar.
Trader Joe’s Organic Peanut Butter Creamy No Salt, Valencia
The main ingredient in this brand is organic peanuts from Valencia. This product comes with other varieties of peanut butter products, such as no-stir peanut butter spread. It is said to be loaded with powdered sugar. Keep in mind that other peanut butter products of Valencia may contain added salt. Just 32 g of this product contains 200 calories, 8 g of protein, 15 g of total fat, 2 g of saturated fat, 7 g of carbs, 3 g of fiber, and 2 g of sugar. You can buy it on Amazon.
Adams Natural 100% Peanut Butter Unsalted
The main ingredient is peanuts. It comes in two varieties, crunchy and creamy, both of which contain peanuts only. While creamy variety can be easily found on grocery store shelves, the crunchy version can be shopped online. You can always find it in stock on Amazon. 32 g Adams 100% Natural Peanut Butter contains 190 calories, 8 g of protein, 16 g of total fat, 3 g of saturated fat, 7 g f carbs, and 2 g of sugar.
Maranatha Organic Peanut Butter
The main ingredients are sea salt and 100% organic dry roasted peanuts. Not all peanut butter brands from MaraNatha are healthy. Even those labeled “natural” or “organic no-stir” brands may contain palm oil and sugar. You may be wondering which could be the best product for this brand. Well, those with the label “stir & enjoy” are the healthier peanuts you should choose. They don’t contain palm oil, sugar, or other ingredients. In terms of nutrition value, 32 g of MaraNatha Organic Peanut Butter contains 190 calories, 8 g of protein, 16 g of total fat, 2 g of saturated fat, 7 g of carbs, 3 g of fiber, and 1 g of sugar. It can also be shopped on Amazon.
Santa Cruz Organic Peanut Butter
The main ingredients in this product are salt and organic roasted peanut butter. This healthy peanut butter option is prepared in two varieties, light and dark roasted, which are either creamy or crunchy. The “no-stir” varieties should be avoided as they contain palm oil. Nutritionally, just 32 g of Santa Cruz Organic Peanut Butter offers 180 calories, 8 g of protein, 16 g of total fat, 2 g of saturated fat, 5 g of carbs, 3 g of fiber, and 1 g of sugar.
Palm Oil Peanut Butters
Some manufacturers add palm oil to some brands of peanut butter. Palm oil is not a hydrogenated trans fat. However, there are negative health effects associated with it. Studies indicate that too much intake of palm oil may increase your risk of heart disease.
Justin’s Classic Peanut Butter
Dry roasted peanuts and palm oil are the main ingredients in this brand. 32 g of this product contains 210 calories, 7 g of protein, 18 g of total fat, 3.5 g of saturated fat, 6 g of carbs, 1 g of fiber, and 2 g of sugar.
Conclusion
May people use peanut butter than any other spread. Little do people know that some of them containing added sugar and hydrogenated vegetable oil is unhealthy. As a smart consumer of butter, it will help to choose peanut butter with the fewest ingredients like peanut and salt as the healthiest ones.
In today's world, people's eating and exercise patterns have changed, and it is often lifestyle that is the cause of many diet-related illnesses. I believe that each of us is unique – what works for one does not help another. What is more, it can even be harmful. I am interested in food psychology, which studies a person's relationship with their body and food, explains our choices and desires for specific products, the difficulty of maintaining optimal body weight, as well as the influence of various internal and external factors on appetite. I'm also an avid vintage car collector, and currently, I'm working on my 1993 W124 Mercedes. You may have stumbled upon articles I have been featured in, for example, in Cosmopolitan, Elle, Grazia, Women's Health, The Guardian, and others.
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