Why Manufacturers Add Hydrogenated Oil
Standard peanut butter is a two-ingredient product at its core: peanuts and salt. However, peanuts naturally contain a high amount of oil, which causes the product to separate over time, with a layer of liquid oil accumulating at the top of the jar. To prevent this inconvenient separation and create a creamy, no-stir texture, food manufacturers add a stabilizer. The most common stabilizers are fully hydrogenated vegetable oils, derived from sources such as cottonseed, rapeseed, or soybean.
The process of hydrogenation involves adding hydrogen atoms to liquid unsaturated fats, converting them into a more solid or semi-solid state at room temperature. This change in molecular structure is what keeps the peanut butter's texture smooth and uniform, eliminating the need for stirring. Additionally, this process helps to increase the product's shelf life by reducing the risk of the oils becoming rancid over time. While convenient, this practice has raised concerns among health-conscious consumers.
The Difference Between Partially and Fully Hydrogenated Oils
It is crucial to understand the distinction between partially and fully hydrogenated oils when discussing peanut butter, as they have different health implications.
Partially Hydrogenated Oils (PHOs)
- PHOs contain trans fats, which are considered one of the worst types of fat for human health.
- They have been shown to increase low-density lipoprotein (LDL), or "bad" cholesterol, while decreasing high-density lipoprotein (HDL), or "good" cholesterol.
- Increased consumption of PHOs has been linked to a higher risk of heart disease.
- As of January 2020, the U.S. Food and Drug Administration (FDA) no longer recognizes PHOs as "generally recognized as safe" (GRAS) for human consumption, and they have been removed from most food products, including peanut butter.
Fully Hydrogenated Oils
- Fully hydrogenated oils, unlike their partial counterparts, contain no trans fats.
- The hydrogenation process is carried out to completion, eliminating the formation of harmful trans fats.
- These oils are a source of saturated fat, which has been historically linked to heart disease, though some recent research offers a more nuanced view. The amount of saturated fat added to peanut butter through these oils is generally small, only adding about 1.5 grams per serving.
- The primary purpose is textural consistency and preventing oil separation.
Reading the Label: What to Look For
Choosing a peanut butter that aligns with your health goals requires careful label reading. The ingredient list will reveal whether the product contains hydrogenated oils or other stabilizers.
- Conventional Peanut Butter: Look for ingredients like "fully hydrogenated vegetable oil," often listed alongside roasted peanuts, sugar, and salt. Brands such as Jif and Skippy use this method to create a consistently smooth product.
- Natural Peanut Butter: True "natural" peanut butter typically contains only one or two ingredients: peanuts and sometimes salt. These versions do not use added oils or stabilizers, meaning oil separation is normal, and stirring is required before serving. Many grocery store chains offer their own organic or natural brand, such as 365 by Whole Foods Market or Kirkland Signature.
- Peanut Butter Spreads: Be cautious with labels that say "peanut butter spread" instead of simply "peanut butter." These products often contain a wider array of additives, sweeteners, and flavorings.
Natural vs. Conventional Peanut Butter: A Comparison
| Feature | Natural Peanut Butter | Conventional Peanut Butter |
|---|---|---|
| Oil Separation | Yes, stirring is required. | No, the texture is smooth and consistent. |
| Ingredients | Peanuts, sometimes salt. | Peanuts, salt, sugar, fully hydrogenated vegetable oils, sometimes molasses or mono- and diglycerides. |
| Texture | Thicker, sometimes slightly grainy; can be loose. | Uniformly smooth and creamy due to stabilizers. |
| Trans Fat | None. | None (since FDA ban on PHOs). |
| Saturated Fat | Lower levels, naturally occurring in peanuts. | Slightly higher due to added fully hydrogenated oils. |
| Flavor | Rich, toasted peanut flavor. | Often sweeter with a milder peanut taste. |
| Health Status | Often considered a healthier choice due to minimal processing and fewer additives. | Considered safe, but some may prefer fewer added fats and sugar. |
Making the Best Choice for You
Ultimately, the best peanut butter for you depends on your personal preferences and dietary priorities. If convenience and a no-stir texture are most important, conventional brands with fully hydrogenated oils may be your preference. These products no longer contain trans fats and are considered safe for consumption.
However, if you prioritize minimal processing and fewer additives, a natural peanut butter made with just peanuts and salt is the best choice. While it requires stirring, this option contains only the natural oils and healthy fats from the peanuts themselves. For a deeper understanding of peanut butter's nutritional value, consider exploring resources from reputable sources, like the National Peanut Board.
Conclusion
Yes, many conventional peanut butters do contain hydrogenated fat in the form of fully hydrogenated vegetable oil, but they do not contain harmful trans fats. This ingredient is added as a stabilizer to prevent oil separation and improve shelf life. Natural peanut butter, with only peanuts and salt, contains no added oils or stabilizers. Consumers can make an informed choice by reading ingredient lists and understanding the difference between conventional and natural varieties to align with their health and taste preferences. Both types can be part of a healthy diet in moderation, but natural options offer a purer, less-processed product.
