Peanut butter is possibly one of the most delicious foods in your pantry. You can eat it plain, spread it on a rice cake, or add it to a smoothie; There are endless ways to enjoy this versatile cream.
And if you're on a gluten-free diet, you'll be relieved to know you can stock up on peanut butter without worry, since most tubs are gluten-free.
Is peanut butter gluten free?
In its natural state, butter is a gluten-free food. It contains only peanuts (and some salt), but no gluten grains, including wheat, barley, and rye. Although the healthiest and simplest brands make their spreads without gluten ingredients, that doesn't mean they are all gluten-free.
some peanut butter special or flavored can be made with gluten ingredients, so you always want to check ingredient lists for hidden gluten ingredients. There are peanut butters that may have bits of pretzel o cookies, for example, which are usually made with wheat-based flour. So always check the bottle labels.
With all processed foods, the contamination crossa is another risk worth considering before purchasing a product. Cross contamination occurs when gluten ingredients come into contact with gluten-free products either through preparation or manufacturing.
To avoid trace amounts of gluten in your peanut butter, look for a gluten free label in the jar. You can also look for a seal that says the butter is certified gluten-free, which means the product has been tested by an outside organization.
Are there products with gluten?
Although pure peanut butter is naturally gluten-free, that does not mean that all products are safe to eat. There are many cookies, granola, cereals, and chocolate that contain peanut butter but are not necessarily gluten-free.
Cross-contamination risks aside, some varieties are actually made with gluten ingredients, which you'll want to avoid.
How to make gluten free peanut butter?
If you dare, you can also make your own peanut butter in just a few minutes.
Adding some to your breakfast or lunch is a great way to increase your healthy fat intake. Nuts are high in polyunsaturated and monounsaturated fats, which are linked to helping lower LDL (bad) cholesterol, improving the lining of your arteries, and also helping to lower levels of inflammation.
In 100 grams we find 6 grams of protein and 4 calories. Logically, 100 grams is a lot, so don't worry if you only consume a teaspoon.
This recipe is easy to make and only takes about five minutes total. Plus, the ingredients are simple and you probably already have them in your pantry. Although this recipe uses sugar or honey as a sweetener, these ingredients are optional and can be swapped out with your sweetener of choice or omitted entirely.