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There’s nothing that a spoon and peanut butter cannot fix.

I am happy to say, if you love peanut butter, it can have a healthy place in your diet. However, there are three things you should know to make sure you reap all the health benefits it can bring.

First, two tablespoons of peanut butter contains 16 grams of fat. Two of those grams are saturated fat, but the other 14 grams consists primarily of heart-healthy monounsaturated fats. In fact, the American Heart Association encourages about four servings of unsalted peanuts a week as part of a heart healthy diet.

Second, whether you prefer creamy or crunchy, it is really important to choose natural peanut butter. Processed varieties contain cholesterol raising trans fats. The Food and Drug Administration recommended in 2006 all trans fats be eliminated from our diet

But many products still contain trace amounts that can add up. Products containing less than half a gram of trans fat per serving are permitted to list zero grams of trans fat on the label. To know if a product contains trans fat, you must read the ingredient list. If “partially hydrogenated oils” are listed, the product contains trans fat.