Hey, Flav City Family! It's Bobby back at the grocery store, answering your requests for a comprehensive nut butter guide. I’ve spent the past week diving deep into research, and there's a lot to cover. Nut butters have evolved from simple peanut butter to a wide array of options like almond butter, coconut butter, and more. But beware: many brands sneak low-quality ingredients into their products. Let's break it down.
The Evolution of Nut Butters
Back in the day, peanut butter was the only option. Now, we have a variety of nut butters, each with its own benefits and potential drawbacks. The key is to read the ingredients. Many contain unhealthy additives like palm oil, sugar, and hydrogenated oils. We’ll also discuss “no stir” nut butters, the best high-protein and low-carb options, and even jams and jellies.
The Biggest Offenders
The classic brands many of us grew up with, like Skippy, Jif, and Peter Pan, are among the worst offenders. Check the ingredients: if it’s not just nuts and salt, put it back. For example, Skippy contains peanuts, sugar, and hydrogenated vegetable oil (cottonseed, soybean, and rapeseed oil). These oils are cheap, highly processed, and terrible for your health.
No Stir Nut Butters
If you see "no stir" on a label, it’s a red flag. Natural nut butters will separate, and that’s okay. The separation is natural and indicates that no unhealthy stabilizers like palm oil or hydrogenated oils have been added. Instead, opt for brands that require stirring.
Organic vs. Conventional
Organic nut butters can be tricky. While organic options avoid pesticides, they can still contain unhealthy oils. For example, MaraNatha’s organic peanut butter contains palm oil. It’s better to choose conventional nut butters with no additives. Crazy Richard’s, for instance, has just one ingredient: peanuts.
Top Picks at Walmart
At Walmart, Smucker’s Natural Peanut Butter and their organic option are great choices, containing only peanuts and a bit of salt. The Great Value organic peanut butter is another excellent pick. While these might use conventional salt, they avoid the worst additives.
Nut Butters for Allergies
For those with peanut allergies, sunflower seed butter is a good alternative. Just make sure it doesn’t contain added sugar. Trader Joe’s offers a sunflower seed butter without sugar, perfect for those on an autoimmune protocol diet.
Peanut Butter Powders
Stay away from brands like PB2, which contain added sugar. Instead, opt for Barney’s powdered almond butter, which is simply blanched almonds.
Palm Oil: The Bad News
Palm oil is prevalent in many nut butters because it’s cheap and extends shelf life. However, it’s harmful to both the environment and your health. Avoid products with palm oil and look for those with natural ingredients.
Raw Almond Butter: The Truth
The term “raw” almond butter is misleading. U.S. regulations require almonds to be pasteurized, either through steaming or using propylene oxide (PPO), a carcinogen. Don’t pay extra for “raw” almond butter; it’s essentially a marketing gimmick.
High-Protein and Low-Carb Options
Peanut butter is the highest in protein, followed closely by almond butter. For low-carb options, almond butter is your best bet. Other low-carb but pricier options include macadamia nut and hazelnut butters.
Whole Foods: Not Always Better
Even at Whole Foods, read labels carefully. Brands like Barney Butter and Justin’s might look premium but often contain palm oil and sugar. Nut grinding machines at stores like Whole Foods are a great option, offering fresh nut butter with just one ingredient.
Jams and Jellies
When it comes to jams and jellies, look for options with no added sugar. Brands like St. Dalfour and Bionaturae offer healthier choices. Trader Joe’s also has reduced sugar options in strawberry and blueberry. For sugar-free alternatives, try Good Good Sweet Jam or Nature’s Hollow, available online.
Conclusion
Choosing the right nut butter doesn’t have to be overwhelming. Stick to simple ingredients and avoid additives like palm oil and sugar. Check the description box for a comprehensive list of recommended brands and products. Let me know what you want to see next in the comments. Until then, keep on cooking!
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