Peanut Butter Can be Your Friend

Fear of Eating Peanut Butter:

Let's talk about it.  Many people are afraid to eat peanut butter.  Yup afraid, I get it!  If you had anything to do with dieting in the 90's you were taught to believe that high fat foods make you fat. Alternatively, you may believe the way to lose weight is to eat the least amount of calories in order to lose weight.  Under this model, peanut butter became a "bad food."

Reframing our thoughts on Nuts & Nut Butter: 

I'm here to tell you to grab the jar of peanut butter and listen up. Peanut butter can be your friend!  Nut butters, and nuts, have some heart healthy benefits, they're delicious and they help you feel full longer so you're less likely to give in to your cravings for junk food.

My #1 rule with peanut butter is to avoid added sugar. The ingredient list should be very short. Look at the differences in the 2 brands below. Can you guess which one I'm going to recommend?  The peanut butter with the ingredients of "Peanuts and Salt" is the one I would choose for my family and recommend to patients, over the other brand containing additional ingredients such as "Sugar, Molasses, & Partially Hydrogenated Oil."

Stir Don't Drain out Oil:

You may notice when buying some peanut butters with limited ingredients that the oil may rise to the top of the jar.  If the oil in your jar separates, DON'T drain it out!  Those are all the "benefits" going down the drain. 

Pro tip: Buy an extra jar of nut butter and store it on its side or upside down and rotate it every once and awhile. This will cut back on having to mix it so much.

 - Nicole Moretta, MS, RD, CDN

Peanut Butter Recipes:

5-Ingredient Peanut Butter Cup Energy Bites

Peanut Butter Banana Basil Rainbow Chard Wrap

Chili-Lime Peanut Butter Sauce

Peanut Butter Banana Chickpea Shake (5 Ingredients!)

Overnight Peanut Butter Bulgur with Berries