Real Peanut Butter
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.