The 10 Best Peanut Butters for Healthier Lifestyle Choices

Things to Consider Before Buying the Peanut Butter

Peanuts probably originated in South America as peanut-decorated jars and peanut shaped pottery dating back 3,500 years has been found there.

Explorers of the new world took peanuts back to Spain and from here, the crop spread to Africa and Asia. It was Africans who introduced peanuts to North America in the early 1700s; although it wasn’t until around a century later that farmers began to grow peanuts as a commercial crop in the US.

Peanuts were difficult to grow and harvest and at that time were considered to be a food for livestock and poorer people. They were also used for oil and as a cocoa substitute.

After the Civil War, peanuts became more popular, especially as they were found to be a good source of protein and thanks to PT Barnum’s circus wagons, hot roasted peanuts became readily available and as a result, street vendors started to sell peanuts at baseball games and other events.

As agricultural practices improved, peanuts were also more readily available and so the demand grew.

The first evidence of peanut butter comes from the South American Inca Indians who ground peanuts into butter and an early commercial version of peanut butter was invented in 1895 by John Harvey Kellogg. Peanut butter was formally introduced at the 1904 St Louis’ World’s Fair and after this, it became a part of army rations. Indeed, it is thanks to the U.S. Army that the PB&J became a popular snack as soldiers relied on peanut butter and jelly sandwiches for sustenance during World War II!

According to The American Peanut Council, peanuts are the twelfth most valuable cash crop in the US today – with a farm value of over a billion dollars. It is estimated that we eat over 6 lbs. of peanut products a year and in 2018, 60% of peanuts grown in the US ended up in a jar. Just as a little more trivia; it takes around 540 peanuts to make a 12 oz jar of peanut butter!

The Difference Between Peanut Butter and Peanut Butter Spread

According to the e-CFR, a peanut butter is a food prepared by grinding peanuts that have been shelled and roasted and to which, safe and suitable seasonings and stabilizers may be added.

These additives should not be more than 10% of the final product’s weight which means that a product labelled as peanut butter must contain at least 90% peanuts while a product labeled as peanut butter spread can contain less than 90% peanuts.

About Peanut Butter Powder

Peanut butter powder is becoming more visible on grocery store shelves. Peanut butter powder is made by pressing roasted peanuts to remove much of the natural oils from the peanuts and then what is left is then ground into a fine powder.

This means a powder is lower in fat than traditional peanut butters and is often free from any added sodium and sugar. It is also lower in total calories, A tablespoon of natural peanut butter will provide around 95 calories while a tablespoon of a powdered peanut butter may provide around 23 or so calories. For many, PB powder is a popular way to add some plant-based protein to shakes and smoothies.

Peanut butter powder mixes easily into batters and can be used like a flour. You can add powder to marinades and rubs, stir it into sauces, add to homemade frostings, ice creams and mousses and of course you can use it in your baked goods.

If you want to use it as a dry ingredient for some extra flavor, then try substituting a third of the flour required in the recipe for peanut butter powder - you can even do this with your waffle or pancake batter. Otherwise, rehydrate the PB powder with water and use the same amount of this as the recipe requires of peanut butter. Powder can also be sprinkled over ice cream, granola, popcorn and more.

Peanut butter powder can also be mixed with water to make a spread, although taste wise and consistency wise, this will not provide you with the same experience as you would eating a regular peanut butter. Other options for making a spread with powder include mixing one part powder with one part plain yogurt.

As some of the fat is removed from peanut butter powder during its processing, it means that some of its other nutrition is also lost. Some peanut butter powders will also contain sugar, salt or other added ingredients to help improve its overall taste.

Choosing Peanut Butter

Peanut butter is a popular, nutritious and budget-friendly food. When looking for the healthier option, choose a peanut butter with as few ingredients as possible.

A peanut butter labeled as ‘natural’ should, in-line with FDA policy, mean it does not contain any synthetic or artificial ingredients. Natural peanut butters usually just contain peanuts, but always check, as some may contain added salt. Also be aware that natural peanut butters are much more likely to separate during storage and will always need a good stir before attempting to spread them.

Choosing a natural peanut butter can be a difficult decision sometimes as its lack of salt and sugar can make it taste less like peanut butter and therefore not as enjoyable. If you want or need to use a pure peanut butter, then try a little honey with it to act as a natural sweetener. Or even adding it to foods such as oatmeal or dipping fruit slices into it can also bring some natural sweetness to it as well. There is also the classic PB&J – a much healthier snack if you make it with whole-grain bread and a low sugar jelly.

Peanut butters which contain sugars can be in various forms, including high fructose corn syrup (HFCS), corn syrup solids or others, which you may want to avoid.

Along with sugar, the salt content of some peanut butters can be high, but ideally, we should be looking for less than 125 milligrams (mg) of sodium per serving of peanut butter.

Some peanut butters are made with hydrogenated oils to give it a better texture, but unfortunately this adds trans fat. Palm oil can be a better choice of fat, although it is a highly saturated fat and it may not be a responsibly sourced palm oil (RSPO). It is also worth knowing that some reduced fat peanut butters can contain more fillers and sugars which may actually offer very little benefit in terms of actual calorie reduction.

If you are choosing peanut butter for canine family members as well, then the advice from the American Kennel Club is that most peanut butters are safe for dogs in moderation. The 10% rule suggests that treats such as peanut butter should not make up more than 10% of a dog’s daily diet and rather than giving peanut butter every day, perhaps alternate with healthier fruit or vegetable treats such as carrot or apple pieces.

When buying peanut butter for dogs, look for an unsalted peanut butter and preferably one which does not contain sugars either. Do not buy one which contains the sweetener xylitol as this is toxic to dogs.

Nutrition and Health Benefits of Peanut Butter

Like a number of foods, peanut butter should be enjoyed in moderation. Around 13% of its calories are carbs and around one third of these carbs are fiber, with a two tablespoon serving of peanut butter containing around 1.8 grams of fiber.

It is a good source of protein, containing around 7 grams of protein in a two tablespoon serving, although it does not contain all the essential amino acids that the body needs. Peanut butter is especially low in the amino acid methionine as this is more available in proteins from animal sources. Seeds, brazil nuts and oats are an alternative vegan-friendly source of methionine, although some research suggests that a lower methionine intake may actually improve longevity in some animals.

The serving of peanut butter will also contain around 17 mg of calcium and 57 mg of magnesium – between a sixth or eighth of the RDA for women and men. Lower intakes of magnesium are linked with diabetes risk.

It also contains around 15% of our 700 mg RDA of phosphorus and 14% of our required vitamin B6. Peanut butter also provides some zinc and niacin and contains some antioxidants which have been linked with some health benefits, such as lower chronic disease risks, in animals.

Peanut butter is high in fat though, with a serving containing around 23.5% of the maximum recommended daily intake of saturated fat for those of us consume 2,000 calories per day.

As well as some saturated fat, peanut butter contains polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs) and the ratio of these unsaturated fats to saturated fats in peanut butter is a similar ratio to that of olive oil.

Peanuts may actually help to improve heart health with an American Diabetes Association diet plan recommending including 46 grams of peanuts or peanut butter every day for six months as a way to promote heart health, improve blood lipid provides and assist with weight control for diabetics.

Peanut butter which does not contain any added sugars does not have any significant impact on blood sugar levels, which makes it a sensible option for diabetic lifestyles.

The high protein content of peanuts along with their fiber and fat content means they can help to improve feelings of fullness after a meal which can help with weight control. One European study that compared data for over 373,000 people over five years suggested that eating nuts was able to reduce the risk of being overweight or obese. This supported earlier research which suggested that women who ate nuts twice or more a week had slightly less weight gain over eight years compared with women who rarely ate nuts.

It also contains around 10% of the American Heart Association’s daily upper intake of sodium (1,500 mg per day), which is another reason as to why peanut butter should be enjoyed in moderation.

Storing Peanut Butter

An unopened jar of peanut butter has a shelf life of between six and nine months. Once opened, it will keep for two to three months in a cool and dark place, or for as long as nine months in the refrigerator.

Storing peanut butter in the refrigerator will also slow down some of the oil separation that can occur; especially with natural peanut butters.

Although unpopular with many, separation is normal. Also known as syneresis, the liquid (oil) separating from the solid mixture (the peanuts) tends to happen at warmer temperatures in natural peanut butters because they lack the stabilizing oils often added to regular peanut butters and peanut butter spreads.

A good stir before using is usually enough to mix the oil back in, or a number of people also recommend regularly rotating a jar of peanut butter. This means storing it upside down in the refrigerator and if the oil ends up at the top again, then turn the jar back over and so on. Just remember to check sure the lid is on securely before storing it upside down!

Peanut Butter and Aflatoxins

Some people may be concerned about peanuts, and therefore peanut butter, containing aflatoxins. Aflatoxins are by-products of molds naturally found in soil and therefore crops such as maize, wheat, sunflower seeds, rice, peanuts and more.

Because of the risk of aflatoxins, any foods grown in soil – including peanuts - have to meet FDA requirements for aflatoxin levels.

To date, aflatoxins have never caused an outbreak of illness in the US, although in other countries such as Asia and Africa, there can be outbreaks of aflatoxin in crops that have been grown locally.

When peanuts are harvested, they are cleaned, shelled and sorted to identify and remove any damaged peanuts that may have developed aflatoxin. For products such as peanut butter, the FDA also undertakes random checks for food safety and if there are any safety concerns, then the product will be recalled. Once peanuts have been made into peanut butter and canned, aflatoxins are unable to form.

Conclusion

In this article, we have seen that even regular peanut butters are fine as a treat when consumed in moderation as part of a healthy diet and lifestyle. We have looked at the nutrition of peanut butter and some of the options such as natural peanut butters or peanut butter powders that are now available as a healthier way to incorporate peanut butter into your diet. We have considered some of the many ways that you can use powdered peanut butter – not least for a quick protein boost in a shake – and what you should be looking for when choosing a healthier peanut butter.