The Truth About Processed Peanut Butter
While peanut butter made from only peanuts and salt can be a healthy source of protein and heart-healthy fats, many commercial varieties are far from wholesome. The primary culprits that make a peanut butter unhealthy are unnecessary additives. Processed brands often include a laundry list of extra ingredients designed to improve taste, texture, and shelf life at the expense of nutritional quality. It's not one single ingredient that makes a brand the "unhealthiest," but rather the combination of these unhealthy additions.
The Most Concerning Ingredients to Watch For
To identify the unhealthiest brands, you must first become an expert label reader. Here are the top ingredients that indicate an unhealthy peanut butter:
- Added Sugars: This is one of the most common issues. Some brands add significant amounts of sugar, molasses, corn syrup, or high-fructose corn syrup to enhance flavor. For example, Reese's Creamy Peanut Butter Spread contains added sugar, while Skippy Natural with Honey has 5 grams of added sugar per serving. Excessive sugar intake is linked to weight gain, high blood pressure, and type 2 diabetes.
- Hydrogenated Vegetable Oils: These oils are added to prevent the natural separation of oil and solids, creating a smoother texture. Partially hydrogenated oils contain trans fats, which raise bad (LDL) cholesterol and lower good (HDL) cholesterol. While many brands now use fully hydrogenated oils to avoid trans fats, they still contribute to unhealthy saturated fat intake. The American Heart Association recommends avoiding foods with hydrogenated oils. Peter Pan Creamy Original is an example of a brand that includes hydrogenated vegetable oil.
- Excessive Sodium: While a little salt can be part of a healthy diet, some brands pack in high levels of sodium. Individuals with high blood pressure, in particular, should be cautious of this, as it can be detrimental to cardiovascular health. Natural peanut butters often contain minimal sodium or none at all.
- Reduced-Fat Varieties: This may seem counterintuitive, but reduced-fat options are often less healthy than their full-fat counterparts. To make up for the flavor lost by removing the healthy fats, manufacturers typically add extra sugar and salt. This results in a product that may have a similar or even higher calorie count than the regular version but is less satiating.
The Unhealthiest Brands of Peanut Butter
While calling a single brand the absolute unhealthiest can be subjective based on specific additives, several are consistently cited for their high levels of sugar, hydrogenated oils, and additives. Brands like Reese's Creamy Peanut Butter Spread and Smucker's Goober Grape are frequently mentioned for their high sugar content and highly processed nature. Reduced-fat versions from major brands like Jif and Skippy also make the list due to added sugars and corn syrup solids. For example, the website Healthy and Wealthy Family lists several culprits, including Peter Pan Original Creamy for its hydrogenated fats and Smucker’s Goober Grape for high fructose corn syrup and other additives. Walmart's Great Value is also called out for its combination of added sugar, hydrogenated fats, and salt.
Comparison Table: Unhealthy vs. Healthy Peanut Butters
| Feature | Unhealthy/Processed Brands | Healthy/Natural Brands |
|---|---|---|
| Key Ingredients | Peanuts, sugar, salt, hydrogenated oil, molasses, corn syrup solids | Peanuts (often roasted), salt (optional) |
| Oil Separation | Stabilized with hydrogenated oils to prevent separation; no stirring needed | Natural separation occurs; requires stirring |
| Added Sugar | Often contains high amounts of added sugar, corn syrup, or honey | Typically has no added sugar, relying on the natural sweetness of peanuts |
| Hydrogenated Fats | Contains hydrogenated vegetable oils to maintain consistency | No hydrogenated oils used |
| Sodium Content | Often contains excessive amounts of added salt for flavor | Minimal or no added salt, leading to lower sodium content |
| Nutritional Value | Lower nutritional value due to additives and higher sugar content | High in protein, fiber, and healthy fats, with more nutrients retained |
| Best for | Those prioritizing convenience and a sweet, consistent flavor | Health-conscious consumers seeking a pure, nutrient-dense option |
How to Choose a Healthier Alternative
Choosing a healthier peanut butter comes down to scrutinizing the ingredient list. The gold standard is a product with a very short ingredient list, ideally containing just peanuts and perhaps a touch of salt. Brands like Crazy Richard’s, which famously contain only peanuts, are excellent examples. Other brands like Teddie All Natural and Whole Foods 365 Unsweetened Creamy are also praised for their minimal ingredients and high quality. Don't be fooled by labels that say "natural" but still include added sugar and oils, like some Skippy varieties. For those who dislike stirring, some natural brands are specifically formulated to prevent separation, or you can simply store natural peanut butter upside down or in the refrigerator.
Conclusion
While there may not be one single "unhealthiest" brand of peanut butter that holds the title forever, the least healthy options are those laden with added sugars, hydrogenated vegetable oils, and excessive sodium. Reese's Creamy Spread, Smucker's Goober Grape, and reduced-fat versions of popular brands consistently rank poorly due to their high processing and long ingredient lists. For optimal health benefits, the best approach is to choose a product with the shortest ingredient list possible, ideally containing only peanuts and maybe a little salt. By being a savvy label reader, you can avoid the pitfalls of highly processed spreads and enjoy peanut butter as a truly nutritious part of your diet.
For more detailed nutritional information and a helpful comparison tool, you can visit the Environmental Working Group's Food Scores database at [https://www.ewg.org/foodscores/].
References
The Most Unhealthy Store-Bought Peanut Butters You Should ... (Youtube) Which Peanut Butter Is Healthiest? Dietitians Share How To Choose (TODAY.com) 11 Of The Unhealthiest Store-Bought Peanut Butters (Yahoo) Peanut Butter Brands You Should Never Buy (healthyandwealthyfamily.com) Peanut Butter Brands You Should Never Buy (healthyandwealthyfamily.com) What's in My Peanut Butter? (Environmental Working Group) We Tried 18 Different Brands of Peanut Butter (The Kitchn) How to choose a healthy peanut butter (Saffron Trail) Peanut Butter: Is It Good for You? (WebMD)
What are some specific examples of unhealthy peanut butter brands?
Brands often cited as unhealthy include Reese's Creamy Peanut Butter Spread, Smucker's Goober Grape, and reduced-fat versions from major brands like Jif and Skippy due to their high levels of added sugar, hydrogenated oils, and other additives.
What ingredients should I avoid in peanut butter?
Key ingredients to avoid are added sugars (including corn syrup and molasses), partially or fully hydrogenated vegetable oils, excessive salt, and other non-essential additives used to stabilize the product.
Are reduced-fat peanut butters healthier than regular ones?
No, they are often less healthy. Manufacturers typically replace the fat with more sugar and salt to maintain flavor, resulting in a product that is often higher in unhealthy additives.
Is "natural" peanut butter always a healthier option?
Not necessarily. Some brands market their products as "natural" but still include added sugars and other stabilizers. Always read the ingredient list carefully and look for products with only peanuts and salt.
What makes hydrogenated oils unhealthy?
Partially hydrogenated oils contain trans fats, which are harmful to cardiovascular health by raising bad cholesterol. Even fully hydrogenated oils, which have less risk, add to the saturated fat content.
How can I find the healthiest peanut butter?
The healthiest peanut butter typically has the shortest ingredient list, with just peanuts and possibly a little salt. Look for minimal or no added sugars and no hydrogenated oils. You can also consider organic or artisan brands that focus on pure ingredients.
Why do some natural peanut butters require stirring?
Natural peanut butters that only contain peanuts and salt do not have emulsifiers or hydrogenated oils to prevent separation. The peanut oil naturally rises to the top, so stirring is necessary to recombine the ingredients.
