Context:

For the healthiest peanut butter choice, opt for varieties consisting solely of peanuts and salt, avoiding added sugars, hydrogenated oils, and preservatives. Consuming excess added sugars, often found in many foods, can raise risks for diabetes and heart diseases, while hydrogenated oils contain unhealthy saturated fats. Lecithins, although used as emulsifiers in peanut butter, are generally safe and might offer health benefits, but they are usually found in products with other less desirable additives. Making peanut butter at home allows control over the ingredients, letting you choose the type of peanuts and amount of salt. Nuts and seeds, including peanuts, offer beneficial nutrients such as protein and heart-healthy fats, and can be incorporated into various diets for better health outcomes.

Dive Deeper:

• Peanut butter should ideally be made of just peanuts and salt to ensure it is free from added sugars, hydrogenated oils, and preservatives, which can negatively impact health.

• Excessive consumption of added sugars, commonly found in many processed foods including peanut butter, is linked to increased risks of diabetes, obesity, and heart diseases.

• Hydrogenated oils are used in peanut butter to prevent separation and maintain texture, but they contain unhealthy saturated fats, and their consumption should be limited to less than 10% of the diet.

• Lecithins used in peanut butter as emulsifiers are generally safe and may aid in cholesterol control, but are often used alongside less healthy ingredients like hydrogenated oils and added sugars.

• Homemade peanut butter offers control over ingredients, allowing selection of preferred peanut types and salt levels, and avoiding unwanted additives found in commercial brands.

• Nuts and seeds, including peanuts, provide important nutrients for heart health, weight management, and blood sugar control, and are integral to health-promoting diets like the Mediterranean and DASH diets.

• Incorporating peanut butter into meals can be done in various ways to add healthy fats and plant protein, such as on toast, in smoothies, or as a dip, contributing to a balanced diet.