The Shift from Partially to Fully Hydrogenated Oils
Before the 2018 FDA ban on partially hydrogenated oils (PHOs), these fats were used extensively in processed foods, including many conventional peanut butters. The process of partial hydrogenation creates trans fats, which were later linked to increased risk of heart disease by raising "bad" LDL cholesterol and lowering "good" HDL cholesterol. The FDA's ruling aimed to eliminate artificial trans fats from the food supply.
Following the ban, manufacturers of conventional peanut butter had to find new ways to prevent the natural oil separation that occurs in pure peanut spreads. This is where fully hydrogenated oils enter the picture. Unlike their partially hydrogenated counterparts, fully hydrogenated oils do not contain trans fats because the hydrogenation process is completed, filling all carbon bonds with hydrogen. This results in a saturated fat that remains solid at room temperature, acting as a stabilizer.
How Stabilizers Create No-Stir Peanut Butter
The hydrogenation process for creating a stabilized peanut butter works on a molecular level. When peanuts are ground into a paste, they release their natural, unsaturated oil, which is liquid at room temperature and wants to separate. Manufacturers add a small amount of fully hydrogenated oil (typically 1-2% of the product) to the peanut paste. The mix is then heated and rapidly cooled, causing the hydrogenated oil to crystallize and form a solid matrix. This fine crystal network suspends the natural peanut oil, trapping it and preventing it from rising to the top. The result is the smooth, creamy, and shelf-stable peanut butter that doesn't require stirring.
The Difference Between Conventional and Natural Peanut Butter
Your choice of peanut butter boils down to a few key differences, mostly related to ingredients, texture, and oil separation. The label is your best guide. "Natural" peanut butter, while not an FDA-regulated term, is typically used to describe a spread with minimal ingredients, often just peanuts and salt. Conventional or "no-stir" peanut butter includes additional stabilizers like fully hydrogenated oil or palm oil to maintain a uniform texture.
Natural vs. Conventional Peanut Butter Comparison
| Feature | Natural Peanut Butter | Conventional Peanut Butter |
|---|---|---|
| Ingredients | Peanuts, sometimes salt | Peanuts, stabilizers (fully hydrogenated oil, palm oil), sugar, salt |
| Oil Separation | Yes, stirring is required to re-incorporate the natural oils | No, added stabilizers keep the oil and solids mixed |
| Texture | Can be looser, more oily, and sometimes grittier | Creamy, smooth, and consistent |
| Shelf Life | Shorter shelf life after opening; requires refrigeration | Longer shelf life; does not require refrigeration after opening |
| Added Sugar | Typically no added sugar | Often contains added sugar for flavor |
Are Fully Hydrogenated Oils Healthy?
While fully hydrogenated oils do not produce trans fats, they are still a source of saturated fat. Some health organizations, like the American Heart Association, recommend limiting saturated fat intake to reduce the risk of heart disease. However, the amount of saturated fat added via fully hydrogenated oil in peanut butter is relatively small, making up only a tiny percentage of the total product. Conventional peanut butter often has a similar saturated fat content to natural peanut butter, as peanuts themselves contain some saturated fat. For most people, a small amount of fully hydrogenated oil is not a significant health concern, but it's one factor to consider when making a choice. The added sugars in some conventional brands may be a larger nutritional concern for those monitoring their intake.
The Rise of Alternative Stabilizers
As consumers have grown more ingredient-conscious, some manufacturers have sought alternatives to hydrogenated oils. Palm oil is a common substitute that provides a no-stir texture without a hydrogenation process. However, palm oil is naturally high in saturated fat and has faced scrutiny for its environmental impact, with palm oil production linked to deforestation. Consumers concerned with both their health and the environment can look for palm oil from sustainable sources, though many still prefer natural peanut butter with no added oils. Reading labels is always the best approach to ensure a product aligns with your dietary and ethical preferences. The National Peanut Board provides helpful insights on understanding ingredient labels and the different varieties of peanut butter.
Conclusion: How to Choose Your Peanut Butter
So, is peanut butter still hydrogenated? Yes, some commercial versions are, but only with fully hydrogenated oils, which are distinct from the harmful trans fat-containing partially hydrogenated oils banned by the FDA. The key takeaway is to read the ingredient list carefully. If you prefer a spread with minimal processing and no added oils, opt for a natural brand that contains only peanuts and salt, and be prepared to stir it. If you value a smooth, shelf-stable texture, a conventional brand with fully hydrogenated oil is an option, but be mindful of the added sugars and saturated fats, depending on your dietary goals. Ultimately, your choice should be based on your personal taste, health priorities, and tolerance for oil separation.
