Enjoy peanut butter without overdoing it
Whether it’s paired with chocolate or eaten straight from the jar, peanut butter is one of those foods I can’t get enough of. Whether you grew up loving Skippy or Jif, peanut butter fans fiercely defend their favorite brand. As a coach, I hear people say peanut butter is their binge food or that they can’t keep it in the house because it’s impossible to stop eating. I get it—I’ve been there too. What if I told you there’s an alternative that helped me finally stop overindulging?
What if I told you it’s still peanut butter
It’s just natural peanut butter. Many of the peanuts in our childhood favorite brands come with ingredients that make them endlessly easy to eat. Sweeteners like sugar, molasses, and high fructose corn syrup plus salt and hydrogenated oils make the peanut butter highly palatable and keep us reaching for more instead of feeling satisfied. For me and many of my clients, this creates the sense that the food controls us instead of the other way around. Upgrading to a natural peanut butter is a simple change that makes a big difference.
So what does natural mean here? The first place to start is the ingredients and if they are health-supporting. I grew up on Jif, but now I look for peanut butters with far fewer ingredients. A list that says simply “peanuts” or “peanuts, salt” is a winner.
If you can, try organic brands. Even though peanuts are generally non-GMO, they’re sprayed with chemicals before harvest. Like peas and lentils, peanuts grow underground, which exposes them to moisture that can encourage mold and fungi as well as pesticides. Choosing organic peanuts can reduce this exposure and give the nutritional value of the peanuts a boost.
Let’s talk facts. Brands like Jif or Skippy fall into the ultra-processed category. They contain additives like preservatives, colorings, and flavorings that make overindulging easy. Even labels that try to appear wholesome might include cane sugar, corn sugar and high
Natural peanut butter skips the additives, allowing your body to feel genuine
satisfaction after a serving thanks to the fat and protein naturally present in
peanuts.
The two biggest adjustments I hear from people when switching to natural are that it isn’t as sweet and the oil separation can feel messy. It’s less sweet because there’s no added sugar. You get to add your own sweetness by pairing it with fruit like apples, bananas, or berries, or adding a drop of honey. Oil separation? My favorite trick is to mix it when you first open the jar. Don’t pour out the oil. The more oil you discard, the drier the peanut butter becomes at the bottom. You can stir with a knife or a handheld blender and store it upside down in the fridge.
The cleaner ingredients of natural or organic peanut butter mean you’re not consuming additives that push you to overeat. You’ll likely find that your body responds to the peanuts naturally, giving you a clear sense of when you’re satisfied. Above all, choosing natural peanut butter helps you take control and make choices that align with your goals and commitment level.