Before Buying Peanut Butter, Check This Label To See If It's Actually Healthy - Tasting Table

"When perusing the ingredients on the back of the jar, you will find peanuts are the first ingredient listed - this is because the ingredients will be listed in weight, and the FDA requires at least 90% of peanut butter should be comprised of peanuts. So, if for some reason the brand you are considering does not feature peanuts as its first ingredient, be warned that it is not real, FDA-approved peanut butter."

"If the brand in question does feature ingredients beyond peanuts, they will likely include added sugar, salt, palm or hydrogenated vegetable oils, molasses, preservatives, and high-fructose corn syrup to improve flavor, extend shelf life, and prevent the natural separation of oil. Unfortunately, some of these ingredients will render peanut butter less healthy and should not be consumed excessively, so you should avoid peanut butters containing them if good nutrition is your priority."

"The health benefits of a good peanut butter are numerous. It is nutrient-dense, containing healthy minerals such as magnesium, zinc, iron, and copper, as well as vitamin E and the vitamin B group. Though peanut butter is low in essential amino acids, it is nevertheless a fine source of healthy fats, plant protein, protective plant compounds (which come with a protective antioxidant effect), plant stanols and sterols (which disrupt the absorption of cholesterol, helping to ward off heart"

The global peanut butter market is large, making brand selection difficult. Label reading is recommended to determine how healthy peanut butter is, ideally with ingredients consisting only of peanuts. Peanuts should appear first on the ingredient list because ingredients are listed by weight, and FDA rules require at least 90% of peanut butter to be peanuts. If peanuts are not the first ingredient, the product may not be real, FDA-approved peanut butter. Ingredients beyond peanuts often include added sugar, salt, palm or hydrogenated vegetable oils, molasses, preservatives, and high-fructose corn syrup to improve flavor, extend shelf life, and prevent oil separation. These additions can make peanut butter less healthy and should be avoided for better nutrition. Good peanut butter is nutrient-dense, providing minerals, vitamins, healthy fats, plant protein, protective plant compounds with antioxidant effects, and plant stanols and sterols that help disrupt cholesterol absorption.

Read at Tasting Table