If you’ve ever wandered down the peanut butter aisle at the grocery store, you’ve likely noticed an array of options, including reduced-fat peanut butter. The big question is, is it a better choice than regular peanut butter? Let’s dive into the delicious world of peanut butter and uncover the truth!
Comparing reduced-fat peanut butter vs peanut butter
| Peanut butter | Reduced-fat peanut butter (Jif brand) | |
| Taste | Nutty, slightly sweet | Mild peanut flavor, slightly sweet |
| Texture | Thick, smooth & creamy (or crunchy) | Thick, smooth & creamy (or crunchy) |
| Allergens | Peanuts | Peanuts, soy |
| Vegan? | Yes | Yes |
| Paleo? | No | No |
| Keto? | Maybe (4 g net carbs) | No |
| Glycemic index | Peanuts=14 | Unknown; likely low like regular peanut butter |
What is reduced-fat peanut butter?
Reduced-fat peanut butter is exactly what its name suggests: peanut butter with some of the fat content removed, resulting in about 30% less fat than regular peanut butter. Manufacturers achieve this reduction by extracting some of the natural oils from the peanuts, leaving a product that appears more health-conscious at first glance.
However, not all that glitters is gold, and the same applies to reduced-fat peanut butter. To compensate for the removed fat, many brands tend to add extra sugar to enhance the taste and texture.
Some reduced-fat peanut butter brands may also include alternative ingredients like pea protein and added vegetable oils, which might be of concern for those with soy allergies.
What is regular peanut butter?
On the other hand, regular peanut butter is the standard type found in most grocery stores. Made from roasted peanuts ground into a paste, it includes various ingredients like peanuts, vegetable oils (such as palm or hydrogenated vegetable oil), sugar, and salt. Some brands might add emulsifiers or stabilizers to prevent oil separation.
In contrast, “natural peanut butter” contains only peanuts, without added oils, sugars, or stabilizers, resulting in a more natural flavor and slightly grainy texture that might require stirring before use.
Differences between reduced-fat peanut butter vs peanut butter
The key differences between reduced-fat peanut butter and regular peanut butter lie in their fat content. The fat content in reduced-fat peanut butter can be reduced by up to 25-30% compared to regular peanut butter. Regular peanut butter retains its natural oils, resulting in a higher fat content.
The reduction in fat can lead to a slightly different flavor and texture in reduced-fat peanut butter, with a milder peanut taste and less creaminess compared to regular peanut butter, which boasts a rich, creamy texture and pronounced peanut flavor thanks to its natural oils.
How to use reduced-fat peanut butter vs peanut butter
You can use reduced-fat peanut butter just like regular peanut butter in various delicious ways!
Spread it on whole-grain toast or rice cakes for a quick and satisfying breakfast or snack.
Create classic PB&J sandwiches with reduced-fat peanut butter and your favorite jam or jelly.
Blend it into smoothies to add a nutty flavor and a boost of protein.
Make flavorful sauces for stir-fries or noodle dishes by combining reduced-fat peanut butter with soy sauce, garlic, and ginger.
Or, incorporate it into baking recipes, such as peanut butter cookies or energy bars.
Can you substitute reduced-fat peanut butter for peanut butter?
For most everyday uses, such as spreading on toast, making sandwiches, or using in smoothies, the substitution of reduced-fat peanut butter for regular peanut butter should work just fine.
But hey, here’s the thing you gotta be careful about, especially when it comes to baking – watch out for added sugar! Some brands of reduced-fat peanut butter sneak in extra sweetness to make up for the lower fat. So, if your recipe doesn’t call for additional sugar, you might wanna adjust it a bit.
Nutrition: Reduced-fat peanut butter vs peanut butter
In regular peanut butter, the fat content is usually around 16 to 18 grams per serving (about 2 tablespoons), while reduced-fat peanut butter typically has around 12 grams of fat per serving.
With the reduction in fat, there’s often an increase in calories and carbohydrate content, and as mentioned before, many brands add extra sugar to compensate for the altered taste and texture. So, while you might consume fewer fats, you could be trading them for added sugars and additional carbs.
On the other hand, regular peanut butter is a more natural option, delivering the healthy fats that our bodies need. These healthy fats can promote heart health, aid in nutrient absorption, and keep us feeling satisfied and full. Moreover, natural peanut butter typically contains fewer added ingredients and preservatives.
| Serving size: 2 tbsp. | Calories | Total fat (saturated) | Total carbs | Net carbs (fiber) | Total sugars (incl. added) | Protein |
| Reduced-fat peanut butter (Jif) | 190 | 12 g (2.5 g) | 15 g | 13 g (2 g) | 4 g (3 g) | 7 g |
| Peanut butter (Adams natural) | 200 | 16 g (3 g) | 7 g | 4 g (3 g) | 2 g (0 g) | 8 g |
How to store reduced-fat peanut butter and peanut butter
Natural peanut butter without added oils or preservatives should be refrigerated to thicken and maintain freshness.
Shelf-stable/no-stir nut butters like Jif or Skippy can be stored in the pantry or a cool, dark place due to added ingredients like hydrogenated oils and salt.
Regardless of type, most nut butters last at least 2-3 months after opening, and refrigeration can extend their shelf life. Remember to give them a good stir before each use, especially for natural peanut butter, to mix the separated oils back into the butter.
Reduced-fat peanut butter vs peanut butter: Which is better
While reduced-fat peanut butter may seem appealing at first with its lower fat content, it often compensates with added sugars, oils, and preservatives. Regular peanut butter, on the other hand, offers a more wholesome option, especially the natural unsweetened variety, providing beneficial fats and a superior taste and texture.
FAQs:
Reduced fat in peanut butter refers to a version of the spread that has had some of the natural oils from the peanuts removed, resulting in a product with about 30% less fat than regular peanut butter.
The healthiest version of peanut butter is typically the natural variety made from 100% peanuts, without any added sugars, oils, or preservatives.
Reduced fat peanut butter contains approximately 30% less fat than regular peanut butter.
Kraft peanut butter smooth is the regular version, while Kraft peanut butter light is the reduced-fat version, containing less fat than the smooth variety.
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