Nut butters containing only peanuts and salt are the healthiest options available in supermarkets [1].
Choosing a simple ingredient list reduces the intake of additives that can negatively impact long-term health. This distinction is critical for consumers managing blood sugar or heart health, as many commercial spreads contain hidden ingredients that alter their nutritional profile [1].
Researchers analyzed 50 nut-butter jars [2] from supermarket shelves in Australia and New Zealand. The study found that more than 40% of the analyzed products contained added oils, sugar, or antioxidants [2]. These additives, according to the researchers, make some products function more like a dessert spread than a nutritious food [2].
Among the specific peanut-butter options examined, 35 jars were reviewed [2]. The analysis showed that 60% of these options contained at most two simple ingredients, specifically nuts and salt [2].
"Peanut butter made with just peanuts and salt is the healthiest type," a dietitian said [1].
The dietitian warned that the presence of additional ingredients can change the health impact of the product. Specifically, the dietitian said, "Brands with added sugars can raise your diabetes risk" [1].
Consumers are encouraged to check labels for hydrogenated oils and sugars. While many brands maintain a simple profile, a significant portion of the market relies on these additives to improve texture or taste, which may compromise the nutritional value of the nut butter [1], [2].
“"Peanut butter made with just peanuts and salt is the healthiest type."”
The prevalence of additives in nearly half of the sampled nut butters suggests that 'healthy' marketing can be misleading. By shifting from processed spreads to those with minimal ingredients, consumers can avoid unnecessary sugars and hydrogenated oils that contribute to metabolic risks.
