SHOP SMART: PEANUT BUTTER

More than just a sandwich spread, peanut butter deserves a spot on your menu!  Its healthy fats, fiber and protein may help you stave off afternoon hunger pangs, says a new study.  But not all peanut butter is created equal.  Here are our tips for finding the best peanut butter on the shelf.

AVOID OIL:  Many PBs are still made with hydrogenated oils, which improve the texture but add trans-fat.  Some replaced those oils with palm oil – a better choice, but high in unhealthy saturated fat.  Buy PB with no added oils and stir before spreading.

SKIP ADDED SUGARS:  Some PBs provide 3 to 4 grams of added sugars (about 1 teaspoon per 2-tablespoon serving).  Sugar may be listed as:  evaporated cane juice, corn syrup solids, high-fructose corn syrup, molasses, honey.

BEWARE OF “NATURAL”:  It doesn’t mean the PB is without sugars and oils.  True natural PB has just peanuts and maybe a little salt (our target sodium is 125 mg or less per serving).

GO FULL-FAT:  Sugar and starchy fillers replace healthy fats in reduced-fat peanut butters, with negligible calorie savings.

                                                                   Eating Well

                                                                   October 2013