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Peanut Butter - Choose Right!

February 8, 2016

Americans consume 700 million pounds of peanut butter every year! That works out to approximately 3 pounds per person. Over 75 percent of homes in the US have a peanut butter jar sitting in the fridge or pantry. This is definitely a love story.

 

Peanuts are a new world food, likely originating in Brazil, then working their way up to Mexico. The Aztecs mashed them into a paste as early as 500 years ago. Eventually they reached the US.

 

About half of the peanuts grown in the US are made into peanut butter. The biggest peanut growing states are Georgia, Florida, and Alabama. One acre of peanuts will make 30,000 peanut butter sandwiches!

 

Despite their "nut" name, peanuts are technically legumes (like beans). Regardless, they are are rich in mono-unsaturated fats, which help reduce the risk of heart disease.

Great news: Peanut butter is a good source of protein, with 8 grams per 2 tablespoon serving.

 

Peanut butter is also a good source of vitamins B3 and E, magnesium, folate, and dietary fiber. Be careful with the portion size, though, as 2 tablespoons will cost you 200 calories.

Here is a breakdown of the most popular PB brands based on Fooducate app user scans:

  1. Jif - 26%

  2. Skippy - 17%

  3. Peter Pan - 7%

  4. Smucker's - 6%

  5. Trader Joe's - 4%

  6. Peanut Butter & Co - 3%

  7. Planters - 3%

  8. Great Value - 3%

Many of the popular peanut butters include needless ingredients. For example, manufacturers add sugar to the mix to make the peanut butter mor

 

e palatable.

 

In many peanut butters, you will find added oils. In some cases, these are either partially hydrogenated oils (trans-fats) or fully hydrogenated oils (high in saturated fat). Additional ingredients such as glycerides are also added in some cases. None of these additives are needed.

 

Bottom Line

Peanut butter is a nutrient rich food.
The ideal ingredient list includes just one item - peanuts. Maybe a touch of salt.

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108 E Poinsett Street

Greer, SC 29651

info@upstatenutrition.net

Registered Dietitian

Tel: 864-915-2640

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