Peoria Standard

Peanut butter is a common item in many households, but with numerous varieties available, consumers may wonder which option is healthiest and how best to include it in their diets.

Carly Zimmer, a registered dietitian-nutritionist at OSF HealthCare, explains that peanut butter is primarily made from dry roasted peanuts that are ground up. Some brands add sugar, salt, or oil.

“It’s a protein and a fat,” Zimmer says. “Mostly, it’s a heart-healthy fat. It’s a lot of monounsaturated fat, which can lower LDL cholesterol, which is the bad cholesterol, and increase HDL cholesterol, the good cholesterol.” She adds that the protein content helps keep people full.

Peanut butter also provides vitamin E—important for immune health and cancer prevention—as well as magnesium for nerve and muscle function and niacin for skin health and energy.

When choosing peanut butter at the store, Zimmer says creamy or crunchy types are both acceptable based on personal preference. Organic options meet certain criteria such as no pesticide use and sustainable farming methods but do not differ much nutritionally from non-organic versions. Reduced fat, sugar or salt varieties are another alternative.

Zimmer highlights powdered peanut butter as an option with less fat since most of the oil is removed during processing. “All the oil is pressed out of the peanuts. You grind up the remainder, and it’s made into a powder,” she explains. “You can use it in baking, smoothies or any way you use peanut butter normally. But you reconstitute it. You add a little bit of water. It’s going to be a lower fat option because all of that oil is taken out.”

She advises looking for products with minimal ingredients: “If the only ingredient is peanuts, that’s the best option. With those types, you’re going to see oil separation [in other words, different oils listed] on the label [toward the top of the jar],” Zimmer says. “With other peanut butter brands, you will not see oil separation on the label. That means it has added oils, which will increase fat and calories.”

Zimmer cautions against overconsumption due to high calorie content: “The calories can add up quickly,” she notes, which could lead to increased risk of obesity, diabetes and heart disease.

She recommends limiting intake per meal to about two tablespoons—the size of a ping pong ball—and serving it on a plate rather than eating directly from the jar to avoid overeating.

Peanut butter can be paired with fruits like apples or bananas or vegetables such as carrots and celery. The classic peanut butter and jelly sandwich remains an occasional choice; whole wheat bread and low-sugar jelly are healthier alternatives—or try mashed strawberries or raspberries instead of jelly.

“Peanut butter is very versatile,” Zimmer says. “You can use it in sauces or dressings. I like to stir it in oatmeal to give it extra creaminess and flavor. It can go in smoothies.”

For storage guidance, Zimmer suggests following package instructions but notes that refrigeration keeps peanut butter thicker.

Additional healthy recipes featuring peanut butter are available on the OSF HealthCare website.