By Lisa D'Agrosa, Associate Nutrition Editor, EatingWell Magazine
1. Avoid Oil
Many PBs are still made with hydrogenated oils, which improve the texture but add trans fat. Some replaced those oils with palm oil-a better choice, but high in unhealthy saturated fat. Buy PB with no added oils and stir before spreading.
2. Skip Added Sugars
Some PBs provide 3 to 4 grams of added sugars (about 1 teaspoon per 2-tablespoon serving). Sugar may be listed as: evaporated cane juice, corn syrup solids, high-fructose corn syrup, molasses, honey.
3. Be Wary of "Natural"
It doesn't mean the PB is without added sugars and oils. True natural PB has just peanuts and maybe a little salt (our target sodium is 125 mg or less per serving).
4. Go Full-Fat
Sugar and starchy fillers replace healthy fats in reduced-fat peanut butters, with negligible calorie savings.