Need a healthy snack to curb your hunger at work? Simply portion out your nut butter and cacao nibs in a Tupperware container and grab an apple on your way out the door!

Have you ever been curious and checked the ingredients in nut butters at the grocery store, even ones that are labeled “natural?” We love looking at labels (we know, we’re odd birds), and nut butter is one of the world’s most popular spreads, so we wanted to spend some time at the store checking out the big-name nut butters that fill our market shelves.

What we discovered was this: Nut butters fall into ONE of TWO categories. They’re either highly processed junk food or minimally processed and good for you, in moderation of course.

What to look for when shopping for a quality nut butter: Choose nut butters made with only the nut and a limited amount of salt (basically, the nut ground up into nutty goodness and occasionally a limited amount of salt… nothing else).

For all you creamy, or crunchy, nut butter loving friends out there, you’ll want to read this before grabbing that next jar of Jif and making this recipe!