365 Changes

The Peanut Butter Jar

Written by

Craig Constantine

in

Most commercial peanut butters contain added sugar and hydrogenated oils— turning a whole food into a processed product. Research by Mozaffarian linked trans fats to cardiovascular disease. Monteiro’s work on ultra-processed foods applies directly: the ingredients should be “peanuts” and possibly “salt.” Nothing else is necessary. Sugar makes it sweeter; hydrogenated oils prevent separation but add trans fats.

This companion covers the ingredients check, why extras are added, the oil separation “problem,” calorie reality, other nut butters, and making the switch. (4 min read)

One thought like this, every morning.

You don’t need more information about eating. You need the right idea to show up at the right time — before hunger, before decisions, before habits kick in.

Every morning, 365 Changes sends you one. Not a meal plan. Not a rule. Just a question or idea to sit with while you make coffee. Each one is simple, but they accumulate — and slowly, the way you think about eating starts to shift.

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There’s more to read here — a companion essay that goes deeper into this topic. It might explore why willpower fades by evening, how your kitchen layout shapes what you eat, or what it really means to become someone who simply eats well. Each one takes a few minutes and leaves you thinking.

There are 87 of them across five areas — identity, environment, knowledge, decisions, and troubleshooting — and a Reader membership unlocks them all.

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