I do not choose reduced-fat peanut butter," says Manaker. Too much sugar is not the best choice either, and the fat found in peanut butter is a healthy addition to one's diet. Skip the low-fat or reduced-fat versions: "Some lower-fat versions of peanut butter contain higher sugar amounts to make up for the missing flavor when fat is removed.Some research suggests emulsifiers may cause low-grade inflammation in the gut and have a negative impact on the microbiome," says Penner. No emulsifiers: "Emulsifiers are often added to prevent separation and give nut butters body and texture.We get more than enough sugar from jelly." I keep it under 2 grams of added sugar per serving. It's not a deal-breaker for me, but I do look for the lowest added sugar brand. While it's best to minimize your added sugar intake, a little bit in your PB is okay, according to Mikka Knapp, RDN, CLT, registered dietitian nutritionist and owner of Bright BodyNutrition: "Many brands include added sugar for sweetness. as these add empty calories," says Penner. "Avoid added sugars like molasses, maltodextrin, corn syrup, etc.
It's the added sugar you want to look out for.
Zero or low added sugar: Peanut butter naturally contains sugar, so you'll often see 1-2 grams of sugar on labels even if it isn't listed in the ingredients.These are often added to extend shelf-life and prevent separation but can have negative impacts on blood cholesterol and triglyceride levels and increase the risk of heart disease," says Penner. Zero or low levels of added oils: "Oils, especially fully- or partially-hydrogenated oils, should not be in your PB.If I can select a peanut butter that contains only peanuts and a touch of salt, that is the best choice in my book," says Manaker. Short ingredient list: "As a dietitian, I choose peanut butters that contain the fewest ingredients possible.Nutritionists shared the following nutritional criteria they look for when selecting healthy peanut butter brands: When you're shopping for peanut butter, there are a few things you should look out for when you check out the label.
PEANUT BUTTER CALORIES SKIN
These fatty acids play multiple critical roles in the body, including cellular growth, cellular maintenance (specifically of skin and hair), immune response, and reproduction," says Rachel Fine MS, RD, CSSD, CDN, a registered dietitian, and owner of To The Pointe Nutrition. The specific types of fat in peanut butter can support your health beyond just helping you stay full: "Peanut butter is a great source of monounsaturated fatty acids and omega-6 fatty acids. "Peanut butter also provides some unique nutrients, like selenium and choline, and is a great source of biotin: the vitamin famous for supporting gorgeous hair and healthy nails," adds Manaker. Studies show that people who regularly include nuts, including peanut butter, in their diets are less likely to develop heart disease or type 2 diabetes than those who rarely eat nuts." "In addition to being satiating, peanut butter with no added sugar is a relatively low-carbohydrate food and does not have a significant impact on blood sugar. "Peanut butter is a convenient and affordable source of healthy mono- and polyunsaturated fats, plant-based protein, fiber, and minerals like magnesium, phosphorus, and zinc," says registered dietitian Elle Penner, MPH, RD, of Modern Minimalism. There are many benefits of peanut butter beyond it being the perfect spread for the easiest sandwich: PB&J. Here's our definitive list of the healthiest peanut butters. To help you avoid the less stellar jars and find the best peanut butter, we reached out to registered dietitians to find out which brands are worth buying. But today's manufacturers-even the "all-natural" brands advertising themselves as healthy-pack their PBs with additives you simply don't need. To reap its benefits, healthy peanut butter should have just two ingredients: peanuts (duh) and sometimes a pinch of salt.