Real Peanut Butter

Found in three-fourths of the pantries across the U.S., peanut butter is truly an American staple. In this country alone, we consume about 700 million pounds of it every year! More than 50% of the peanuts grown are eaten in the form of peanut butter. And why not? Children know it as their favorite sandwich filling, adults use it as a savory addition to sauces and spreads, and everyone loves it paired with other indulgences in rich desserts. Although it began as a simple vegetarian protein alternative, peanut butter has become one of the most affordable, nutritious, and delicious food items available today!

Health Benefits

High in mono- and polyunsaturated fats, peanut butter can help improve cholesterol levels and reduce the risk of disease. Peanut butter is also an excellent source of plant protein. With about 8 grams of protein per 2 tablespoons of peanut butter, a small serving can make a significant contribution to daily protein intake. Peanut butter is a great substitution or alternative to meat products because it is much less expensive, it’s filling, and it contains fiber. Finally, peanut butter is jam-packed with hard-to-get nutrients, such as phosphorus, potassium, zinc, folate, and vitamin E, an antioxidant. Even phytochemicals–specifically, resveratrol–can be found in peanut butter.

Understanding Peanut Butter

Peanut butter has been an inexpensive favorite for a long time, but recently, confusion has arisen concerning the types of peanut butter that we eat. What is the difference between commercial and “natural” peanut butter? And are both types healthy?

To be classified as real peanut butter, both traditional and “natural” types must contain a minimum of 90% peanuts, with no artificial sweeteners, colors, or preservatives. This includes the chunky version. Commercial peanut butters are blended or homogenized for convenience and creaminess, whereas “natural” peanut butters require stirring and are not as smooth in texture. Whether creamy or chunky, and traditional or organic, peanut butter nutrition remains the same though!

To stabilize commercial peanut butter blends and eliminate separation, manufacturers may add a small amount (less than 1-2%) of partially hydrogenated or fully hydrogenated oil. For added flavor, some commercial brands may also add small amounts of sugar or salt. Even with these additions, changes in macronutrient content per serving compared to “natural” peanut butter are minimal.