The Consumer Reports Blog had a cool post on peanut butter and trans fat. As the post noted, today peanut butter doesn’t have much trans fat. While there is a little bit (it helps keep fats from separating during storage), the levels are so low that they’re barely detectable.
Trans fat is a concern because it’s an especially “bad” kind of fat – it can lower HDL (“good” or “Happy”) cholesterol and increase LDL (“bad” or “Lousy”) cholesterol.
Peanut butter is mostly made up of monounsaturated and polyunsaturated fats, or “good” fats. Many organizations recommend we get most of our fats from these sources, which can help improve our blood cholesterol profiles.
The bottom line: You don’t need to avoid peanut butter, since it hardly has any trans fat. Double check the nutrition label on the peanut butter you buy to make sure trans fats are 0g and you’ll be set.