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Grocery Store Peanut Butter vs. Homemade: Which is Better for Your Health? Plus, a Simple No-Oil, No-Sugar Recipe

Introduction

Peanut butter is a pantry staple loved for its versatility and satisfying taste. But not all peanut butter is created equal. Typical grocery store varieties often contain added ingredients like sugar, salt, and oils, which can affect both flavor and health benefits. This post will explore the positives and negatives of store-bought peanut butter, with a closer look at ingredients like seed oils and sugars, followed by a simple recipe to make your own no-oil, no-sugar peanut butter at home.

The Positives of Grocery Store Peanut Butter

  1. High in Protein and Healthy Fats: Peanut butter is naturally high in protein and healthy fats, making it a satisfying snack that can help with energy levels and curb hunger. It’s also a good source of magnesium, vitamin E, and B vitamins, supporting overall health1.
  2. Convenient and Affordable: Grocery store peanut butter is easy to find, relatively affordable, and versatile. It can be used in sandwiches, smoothies, baked goods, and sauces, making it a popular and adaptable ingredient.
  3. Heart-Healthy Monounsaturated Fats: Peanuts are naturally high in monounsaturated fats, which are linked to lower levels of LDL cholesterol, potentially reducing the risk of heart disease2.

The Negatives of Grocery Store Peanut Butter

  1. Added Sugars: Many grocery store brands add sugar for taste, which can increase calorie intake and contribute to blood sugar spikes, potentially impacting energy levels and weight management3.
  2. Hydrogenated Oils and Stabilizers: To maintain a creamy consistency and prevent separation, some brands add hydrogenated or partially hydrogenated oils like palm or soybean oil. These oils add omega-6 fatty acids, which may contribute to inflammation if consumed in disproportionate amounts relative to omega-3s4.
  3. Omega-6 to Omega-3 Imbalance: The high omega-6 content from added seed oils may contribute to an unfavorable balance of omega-6 to omega-3 fatty acids, which is associated with inflammation in some studies5.
  4. Potential Contaminants: Peanuts can sometimes carry aflatoxins, naturally occurring toxins from mold. While regulations keep levels low, aflatoxins are a potential concern, especially for those who consume a lot of peanut products6.

Is Grocery Store Peanut Butter Right for You?

Ultimately, grocery store peanut butter can be a convenient source of protein and healthy fats, but the added ingredients might not align with everyone’s health goals. If you’re concerned about added sugars, oils, or preservatives, you may prefer to look for natural peanut butter (with only peanuts and salt as ingredients) or make your own.

For those interested in a healthier, additive-free option, homemade peanut butter is an easy and satisfying alternative that allows you to control exactly what goes into your spread.

Simple Homemade Peanut Butter Recipe (No Added Oil, No Sugar)

Making peanut butter at home is straightforward, and the result is a delicious, pure peanut butter with no added sugars, oils, or preservatives. This homemade peanut butter will naturally separate in storage since it doesn’t contain stabilizers, so you’ll need to give it a stir before each use.

Ingredients:

  • 2 cups dry-roasted peanuts (unsalted)
  • Optional: pinch of salt (if you prefer salted peanut butter)

Instructions:

  1. Prepare the Peanuts: If you’re using raw peanuts, roast them in the oven at 350°F (175°C) for about 10 minutes or until they’re golden brown, which brings out a rich, nutty flavor. Allow them to cool before blending.
  2. Blend the Peanuts: Place the peanuts in a food processor or high-speed blender. Start blending on low, gradually increasing to high. The peanuts will go through several stages—from a powdery texture to a thick paste, and eventually a smooth butter. This can take up to 10 minutes, so be patient and stop to scrape down the sides as needed.
  3. Optional Salt: Once the peanut butter is smooth, taste it and add a pinch of salt if desired. Blend briefly to mix.
  4. Transfer and Store: Pour the peanut butter into a clean, airtight glass jar. Since it contains no stabilizers, the natural oils will separate over time. Stir the peanut butter each time before use to reincorporate the oils.

How to Store Homemade Peanut Butter

Homemade peanut butter can be stored at room temperature for up to 2–3 weeks, but for longer freshness, it’s best to keep it in the refrigerator, where it will last for about 1–2 months. The texture may become firmer in the fridge, but you can leave it at room temperature for a few minutes before using to make it easier to spread.

Benefits of Homemade Peanut Butter

  1. No Added Sugars or Oils: With homemade peanut butter, you’re getting pure peanuts (and optional salt), avoiding added sugars, hydrogenated oils, and preservatives.
  2. Pure Flavor: Homemade peanut butter has a rich, fresh taste that’s free of artificial flavors or stabilizers.
  3. High in Protein and Healthy Fats: Homemade peanut butter retains all the natural protein and healthy fats of peanuts, without dilution from other ingredients.
  4. Natural Oil Separation: While grocery store peanut butters often use hydrogenated oils to prevent separation, natural homemade peanut butter will separate over time, but this is simply due to its pure nature. A quick stir brings it back to its creamy consistency.

Conclusion

Grocery store peanut butter can be a convenient, nutritious option, but many varieties contain added sugars, hydrogenated oils, and stabilizers that some people may want to avoid. For those who prefer a more natural option, homemade peanut butter is easy to make, offers the full flavor of peanuts without any additives, and gives you complete control over what goes into your spread.

This simple homemade peanut butter recipe is a great alternative, providing a pure, creamy, and delicious option that you can enjoy in sandwiches, snacks, and recipes, all while avoiding unnecessary ingredients. By making it yourself, you’ll get the best of peanut butter’s protein and healthy fats in a completely natural form.

References

Footnotes

Food Safety Journal. (2021). Aflatoxins and Peanut Products. ↩

U.S. Department of Agriculture. (2020). Nutritional Content of Peanuts and Peanut Butter. ↩

Harvard School of Public Health. (2021). Monounsaturated Fats and Heart Health. ↩

American Heart Association. (2020). Added Sugars and Heart Health. ↩

Journal of the American Heart Association. (2019). The Role of Seed Oils in Diet. ↩

National Institutes of Health. (2020). Balancing Omega-6 and Omega-3 Fatty Acids. ↩