the quest for healthy peanut butter

by Ann Kunkel, DDS

As a lifelong lover of peanut butter, I have over the years tested many for their true peanutty taste. Years ago, Weight Watchers disallowed peanut butter from their weight loss programs, and I felt the stigma of “unhealthy” on one of my favorite foods. Fortunately, peanut butter is back on their list, in measured portions, of course. Now it’s not just the calories that are under scrutiny, but the amount of fat, cholesterol, and those wicked trans fats that are a concern.

A former Peter Pan lover, I’ve recently switched to Smucker’s. But here’s how a close look at their labels, plus the new Wegman’s Natural peanut butter, stacks up (based on a 2 Tb serving, equaling 35 grams):

All three listed peanuts and salt as ingredients. In addition, Smucker’s listed maltodextrin, and Peter Pan listed corn syrup solids, soy protein, sugar, partially hydrogenated vegetable oil, minerals, and vitamins (iron and niacin).

So, depending on what ingredients of your diet you’re most concerned about, each has something going for it. Peter Pan wins with lowest fat, but has three times the salt and twice the carbs of Wegman’s. Smucker’s provides less fat and fewer ingredients.

Then, of course, consider your tolerance for difficulty in spreading. Both the Smucker’s and Wegman’s separate oil from peanut butter on standing. Frequent stirring and refrigeration help, but sometimes getting the last couple of tablespoons from the bottom of the Smucker’s jar is pretty tough.

Good news all the way around is that peanut butter contains no cholesterol, and contains about 8 grams of protein in that two tablespoon portion – about the same amount as a slice of cheese! So, whether you put it on whole grain crackers, or cover it with Marshmallow Fluff, peanut butter can be a part of many healthy diets.

ABOUT THE AUTHOR: Ann K. Kunkel is a self described life-long peanut butter lover. She also practices caring dentistry at the Mendon Dental Center in Mendon, NY.