Find out how to pick a healthy peanut butter and why to be leary of "natural" peanut butter labels.

More than just a sandwich spread, peanut butter deserves a spot on your menu! Its healthy fats, fiber and protein may help you stave off afternoon hunger pangs, says a new study. But not all peanut butter is created equal. Here are our tips for finding the best peanut butter on the shelf.

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.

Peanut Butters We Love:

  • Teddie Old Fashioned All Natural
  • Smucker's Natural
  • Trader Joe's Organic
  • Whole Foods 365