How to Read Nut Butter Labels: What Ingredients Should You Look For (and Avoid)?
Choosing a healthy nut butter might seem simple, but the array of options and lengthy ingredient lists can make it confusing. By understanding how to read labels, you can make smarter choices for your health, taste preferences, and dietary goals. This nut butter label guide will help you decipher ingredient lists and identify what to look for—and what to avoid—in nut butters. We’ll also explore some standout options from Philosopher Foods that exemplify high-quality, healthy ingredients.
Why Reading Nut Butter Labels Matters
Nut butters are widely recognized for their health benefits, as they are rich in healthy fats, protein, fiber, and essential vitamins and minerals. However, many commercial nut butters are loaded with added sugars, oils, and preservatives, which can diminish their nutritional value. By learning what to look for in a nut butter label, you can enjoy these delicious spreads without compromising your health.
Key Ingredients to Look for in Healthy Nut Butters
1. Nuts as the Primary Ingredient
The best nut butters have a simple, wholesome ingredient list where nuts are the primary (and ideally only) ingredient. For example, in almond butter, the label should list "almonds" as the first ingredient, signaling that the product primarily consists of whole nuts without unnecessary fillers. Nuts are packed with monounsaturated and polyunsaturated fats, which are heart-healthy and help with satiety and sustained energy.
Example: Philosopher Foods’ Naked Crunchy Sprouted Almond Butter contains just two ingredients—organic sprouted almonds and ancient seabed salt. Sprouting enhances the nutrient bioavailability in almonds, making this a great choice for those seeking maximum nutrition from their nut butter.
The ancient seabed salt added is simply residual salt from sprouting as a process aid, not added salt directly to the product. Sprouting without salt increases the risk of pathogen proliferation. It also provides fewer minerals for the almonds to start growing.
2. Organic and Sprouted Ingredients
Organic ingredients ensure that your nut butter is free from pesticides, herbicides, fungicides, fumigants, and synthetic nitrogen, many of which are toxic or carcinogenic. Sprouting provides additional health benefits by providing up to 4x antioxidants.
Nut butters like those from Philosopher Foods use sprouted almonds, offering a purer, healthier option. Philosopher’s ingredients are Regenerative Organic Certified and meticulously sourced, and are also fair trade certified where certification is possible.
3. Minimal or No Added Oils
Quality nut butters don’t need added oils to achieve a creamy texture. However, some brands add oils such as palm oil, which is high in saturated fats and contributes to deforestation. Look for labels that list only nuts as the source of fat, as these naturally contain healthy fats, including oleic acid, which has anti-inflammatory properties. Products without added oils ensure that you’re getting healthy fats directly from the nuts.
Stone-grinding in small batches, like we do at Philosopher Foods, ensures that the almond oil is fully released from the almonds via low-speed processing. This has the benefit of the almonds fully releasing the oils from the nuts, meaning that you need to stir less and less intensely when separation occurs.
Ingredients to Avoid in Nut Butters
1. Added Sugars
Added sugars are often found in commercial nut butters, especially flavored varieties, to improve taste. However, consuming excessive added sugar is linked to obesity, type 2 diabetes, and heart disease. Labels may list added sugars as cane sugar, honey, agave, or high fructose corn syrup. Ideally, nut butter should contain no added sugar or only a minimal amount.
Tip: Check the "Sugars" section in the Nutrition Facts and look for phrases like "no added sugars" on the label. Unsweetened nut butters, like Philosopher Foods’ products, are a great option, as they rely solely on the natural flavor of the nuts.
2. Hydrogenated Oils and Trans Fats
Hydrogenated oils are used in some nut butters to improve texture and prevent separation. However, these oils contain trans fats, which have been linked to an increased risk of heart disease and inflammation. Instead, look for nut butters that use nuts as the sole fat source, avoiding any mention of partially hydrogenated or hydrogenated oils.
3. Preservatives and Emulsifiers
Preservatives and emulsifiers, such as mono- and diglycerides, are often added to prevent oil separation and extend shelf life. These ingredients, while technically safe in small amounts, can interfere with gut health when consumed in large quantities. For the cleanest option, choose nut butters with short, transparent ingredient lists, like those found in Philosopher Foods’ products, which do not use emulsifiers and preservatives.
- Roasted nuts as an ingredient
Roasting generates a carcinogenic compound called acrylamide. Therefore, you should source nut butters that are made from raw nuts, or from sprouted and dehydrated nuts like we offer at Philosopher Foods.
Tips for Choosing a Quality Nut Butter
1. Opt for Glass Jars Over Plastic
While not an ingredient, packaging can influence the quality of nut butter. Glass jars are preferable to plastic, as plastic containers can leach harmful chemicals over time, especially in fatty products like nut butters. Brands like Philosopher Foods use glass jars, providing an eco-friendly and safe packaging option that also helps preserve the quality of the nut butter. Glass jars are infinitely reusable and recyclable.
2. Check for Certified Organic Labels
Organic certifications on the label guarantee that the nuts were grown without synthetic pesticides and are non-GMO. Organic nut butters, such as those from Philosopher Foods, are not only better for your body but also better for the environment.
3. Consider Sprouted Nut Butters for Enhanced Nutrition
Sprouting is a process that increases the nutrient density and digestibility of nuts. Sprouted nut butters may be more expensive but offer enhanced health benefits. Philosopher Foods’ sprouted almond butters exemplify this practice, providing a higher-quality option that maximizes nutrient bioavailability.
Sprouting has been shown to increase antioxidants by up to four times. Sprouted nut butters are not typically more than four times more expensive than raw almond butters, therefore you are getting more nutrients per dollar when you choose sprouted.
Why Philosopher Foods Stands Out
Philosopher Foods offers a range of sprouted almond butters that are made with pure, regenerative organic sprouted almonds, ensuring optimal nutrition and digestibility. By sprouting their almonds, they unlock essential nutrients and make them easier for the body to absorb. Additionally, Philosopher Foods avoids adding any unnecessary ingredients, ensuring that their nut butters contain only what is essential.
- Nutrient-Rich: Philosopher Foods’ nut butters are made from sprouted almonds, which enhance nutrient absorption and digestibility.
- Simplicity in Ingredients: Products like their Naked Crunchy Sprouted Almond Butter contain only regenerative organic sprouted almonds, embodying the “less is more” philosophy.
- Eco-Friendly Packaging: Using glass jars, Philosopher Foods prioritizes both health and sustainability, aligning with the values of health-conscious consumers.
- 15% Less Water: Our regenerative almond orchard uses 15% less water than conventional almond orchards.
Conclusion
At Philosopher Foods, our slogan is Know Thy Foods, because if you are what you eat, then knowing your food is knowing yourself.
Understanding how to read nut butter labels empowers you to make informed choices that support your health. By focusing on products with simple, whole ingredients and avoiding those with added sugars, hydrogenated oils, and unnecessary preservatives, you can enjoy nut butters that truly nourish your body.
Philosopher Foods exemplifies the principles of high-quality, healthy nut butters with their commitment to regenerative organic sprouted almonds, minimal ingredients, and eco-friendly packaging. When you reach for a jar of nut butter, look for these indicators of quality to enjoy a healthier, more satisfying spread.