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Peanut butter sometimes seems too good to be true.
The popular snack offers a boost of protein and fiber that is good for your heart, and remains one of the easiest staples to keep stocked in the pantry. Not to mention it somehow pairs well with chocolate or celery or even bacon — what a range!
Although you likely can’t go wrong with a spoonful of the salty spread each day, the nutritional benefits can vary from brand to brand.
So if you want the healthiest peanut butter available at the grocery store, dietitians have shared a simple method for pinpointing the most organic version of the snack: follow the liquid.
While a standing layer of oil might not seem like the ideal indicator of healthy eating, nutritional experts recommend choosing jars of peanut butter with oil separation in order to get the most natural product.
Peanut butter with oil separation is better for you than ‘no-stir’ options (Getty/iStock)
Dr. Theresa DeLorenzo, a registered dietitian and the nutrition science professor at Russell Sage College, told The Independent: “All peanut butter is not created equal.”
“Many peanut butter brands opt out of using stabilizers which causes the oil to float to the top,” she explained. “When the peanuts are ground, it releases the oil which then subsequently floats to the top because it is lighter than the rest of the peanut. This is the case with many natural peanuts butters and is considered healthier.”
Peanut butters that are “no stir,” meaning they have no natural oil separated at the top, are usually made with extra ingredients added to sweeten or stabilize the food.
“Many peanut butters use palm oil and hydrogenated oils and sugar to prevent the oil and peanuts from separating,” she continued. “Palm oil and hydrogenated oils are high in saturated fat however, so they can increase the risk for cardiovascular disease if consumed regularly.”
DeLorenzo, who is also the owner and founder of Nutrition for Optimal Performances, suggested sticking to Smucker’s Natural and Teddie for peanut butter brands that do not use emulsifiers.
In addition to stabilizers and oils, shoppers should also watch out for added sugar in flavored peanut butters like honey roasted or Nutella-style varieties.
“Limiting sugar intake is important too, to decrease risk for diabetes and metabolic syndrome,” DeLorenzo said.
And a tip for those who are discouraged by the thought of mixing a pool of oil into their peanut butter before taking a bite: store it upside down in your fridge to solidify it before eating.