8你应该在厨房里的8个健康花生酱品牌

这些天，花生酱可以比你的Pb＆j上的果冻陪伴。该可变坚果黄油也可用作快速蛋白质基础冰沙,oatmeal, or鹰嘴豆泥， 和its rich, creamy texture has complemented many a decadent dessert.

幸运的是，对于为他们的Pb而生活和死亡的许多美国人来说，这种蔓延可以成为任何健康饮食的一部分。“这是一个微量加工的食物，它的平衡protein,carbohydrates， 和unsaturated fat，“说Ginger Hultin, RDN，西雅图，作者抗炎饮食膳食准备。

In fact, peanuts — the star in any jar of peanut butter — contain plant compounds that may offer health benefits. For example, they're a great source of flavonoids and phenolic acids, which have been shown to block the absorption ofcholesterol根据你吃的食物，根据a审查发表于2016年1月食品科学与技术杂志。

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选择健康的花生酱

While it’s true peanuts themselves are nutritious, not all peanut butter brands use optimal ingredients. So we asked a few dietitians to give us some advice on what to look for — and what to avoid — when choosing a healthy peanut butter. Here are their tips.

It should have two ingredients or fewer.Alyssa Taxin，RDN是新泽西州泽西市的临床营养师表示，健康的花生酱主要由一个关键成分组成：花生！但如果有任何添加剂，它应该是低剂量的salt（接下来更多）。

选择无钠或低钠品种。While many peanut butter producers add salt to their spreads, excessive sodium can be an issue for heart health. The美国心脏协会（AHA）recommends Americans with healthy blood pressure take in no more than 2,300 milligrams (mg) per day, which is the amount in 1 teaspoon of salt. The organization advises those with high blood pressure to limit their intake even further, to 1,500 mg per day. If sodium-free PBs aren’t to your taste, choose the one with the lowest sodium. The typical range is 100 to 125 mg per 2 tablespoons (tbsp) — Hultin suggests looking for the lower end of this range when reading labels.

Make sure there are no hydrogenated oils.“[No hydrogenated oils] means [the] peanut butter will separate,” Taxin explains, but that’s okay. You'll see a healthy layer of peanut oil on top — the more separation, the better. Many companies once relied on partially hydrogenated oils to prevent that separation. But partially hydrogenated oils — made of unhealthy trans fat — are associated with an increased心脏病风险, stroke, and type 2 diabetes,注意啊啊。Because of these health risks, theU.S. Food and Drug Administration (FDA) banned the use of partially hydrogenated oils in food in 2018。

Now some companies add neutral-flavored palm oil to their product to prevent that separation from happening, but Hultin says this is unnecessary, because peanuts have a lot of their own oil already. All you have to do is stir the peanut butter a bit before using. “It’s a little extra work, but there really is no need for anything aside from peanuts to be added to peanut butter,” Hultin notes. Not to mention, you may opt to avoid palm oil in general because of its environmental impact.According to the environmental news agency Eco Watch, palm oil plantations have led to the destruction of rainforests, which has threatened many animal species.

Watch for added sugar.纳税旨在检查成分列表added sugars, like molasses, which may contribute to weight gain. As with salt, you'll want to limit these. In 2016, theFDA updated the nutrition facts labelon packaged foods to make added sugars easier to spot. The2020–2025 Dietary Guidelines for Americansrecommend that added sugars constitute no more than 10 percent of your daily calories.

All this is to say that the healthiest peanut butters generally stick to peanuts as the sole ingredient, says Hultin. But if a plain peanut spread doesn’t satisfy you, Hultin suggests adding a hint of蜜糖或枫糖浆。也就是说，她最大的建议是让你的味蕾时间适应不含糖果的花生酱的味道。

记住这些建议,花生酱可以成为a healthy part of your weekly — even daily — diet. (Yes, you can have peanut butter every day!) But before you rush to the grocery store and start checking out the labels, cruise our list of healthier options. We’ve already handpicked several registered-dietitian-approved peanut butters for you.

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