Peanuts are rich in plant-based protein, poor and fat that are beneficial to the heart, as well as minerals such as debris and ozone, and are fruit-type ingredients with high nutritional value. However, in order to add flavor and prolong storage, commercially available peanut sauces are mostly added with sugar, hydrating oil or preservatives. If taken in long-term, they may increase the risk of obesity, diabetes and cardiovascular disease. American registered nutritionist Lauren O 'Connor reminds you to carefully read the tags before buying. Actually, the healthiest peanut sauce only requires two ingredients: peanuts and salt.

1. Avoiding sugar-containing brands

Excessive addition of sugar is an important risk of obesity, diabetes and cardiovascular disease. Although peanut sauce itself is not a sweet tooth, many brands will add 1% to 6% sugar in order to taste and preserve it. Each serving of natural peanut sauce contains only about 1 gram of natural sugar, while processed peanut sauce may be as high as 3 grams. It seems that the difference is not big, but it may exceed the standard every day.

2. Do not choose products with additives

In order to prolong the flavor period or increase the taste, some peanut sauces will add sucrose, molasses or emulsifiers. Although these additives improve flavor and texture, they are not necessary. Nutritionists recommend choosing pure natural peanut sauce that contains only peanuts and salt to avoid excessive ingredients.

3. Far-distance oil

Hydistance oil can maintain the thickness and stability of peanut sauce and prevent the separation of oils and fats, but it contains a lot of raw and fats. Some Hydistance oils are more likely to contain trans fats, and long-term intake is closely related to cardiovascular diseases. The diet and fat should be controlled below 10% of the total heat, so the signs must be confirmed when purchasing to avoid "hydrated vegetable oil" or "partially hydrogenated oil".

4. Pay attention to the addition of lecithin

lecithin is often used as an emulsifier, which can make peanut sauce smoother and reduce oil separation. It is usually safe to use in small amounts and even helps blood lipid control. However, lecithin often appears at the same time as hydrating oil or sugar. If you want to eat more purely, it is better to use pure peanuts and salt products.

Homemade peanut sauce is more at ease

If you want to fully control the ingredients, you can actually make your own peanut sauce at home. The method is very simple: put about 3 cups of baked peanuts into a food conditioner, add a small amount of salt, and continue to beat for 8 to 10 minutes to get a smooth sauce. Pour into a glass bottle to seal it. It is recommended to put the bottle inverted to facilitate the naturally separated oil to make it easier to stir when it floats on the top.