Spread the Love: A Review on Nut Butters
Out of all the kinds of nut butter, chances are, you are most familiar with peanut butter. From the classic peanut butter and jelly sandwich to peanut butter-filled pretzels, you are no stranger to this yummy nut butter—I know I’m not! However, there are so many other delicious nut butters to choose from. Butter made from almonds, cashews, walnuts, and others can be found at your local grocery store. These make great alternatives for those with a peanut allergy or who are just looking for something new. Read on for some further insight on these tasty nut butters.
Is there a “healthiest” nut butter?
It’s hard to rank nut butter from best to worst, most healthy to least healthy since they’re all so good for you! All nut butters pack healthy fats, protein, and fiber, as well as B vitamins, vitamin E, and minerals such as iron, zinc, magnesium, and potassium, making any of them a great choice.
The specifics may vary depending on the type of nut butter you buy, but you really can’t go wrong. Because of the amazing nutrient content found in nut butter, they can be beneficial for preventing diabetes, certain cancers, heart disease, and support weight loss.
Although, just like any food, certain nut butters may be a better option for you, as they cater to your personal nutritional needs and/or dietary preferences.
Highest in protein:
Peanut butter wins the competition for the nut butter with the highest protein. Peanut butter contains 8 grams of protein per serving. Additionally, peanut butter is high in healthy monounsaturated fats, very affordable, and available in some form almost anywhere that sells food.
Highest in omega-3’s:
Walnut butter, though commonly left unnoticed, is the highest source of omega-3 fatty acids. These fatty acids help lower LDL cholesterol and increase HDL cholesterol—our “good” cholesterol. Since omega-3 fatty acids have anti-inflammatory properties, they can help improve arthritis and other autoimmune diseases.
Lowest in saturated fat:
Even though almond butter contains the highest amount of total fat, it is the lowest in saturated fat. It also has the highest amount of unsaturated fat. It has about 3 grams more of heart-healthy monounsaturated fat per serving compared to peanut butter. This is an example of why it’s important to look at the nutritional label as a whole and the breakdown of the specific fats in food rather than just the total fat value.
Lowest in cholesterol:
One thing that makes nut butter so amazing is that they don’t contain any cholesterol! Cholesterol is only found in animal products such as meat, fish, dairy, and eggs, not plant sources like nuts. The Mayo Clinic states that consuming nuts and nut butters will help improve your cholesterol levels, not increase them.
Lowest in sugar:
As mentioned previously, it is important to look at the nutrition label on your products. Different brands may add sugar, salt, and hydrogenated oils to their nut butter throughout the manufacturing process. The best advice: look for those with minimal ingredients; just 100% nuts on the ingredient list. If you’re looking specifically for a sweeter nut butter to satisfy your sweet tooth while lowering your sugar intake, try cashew butter (my personal favorite). Cashews are naturally sweeter than other nuts, making them an optimal choice.
Are nut butters inflammatory?
Just as the misconception of high fat automatically meaning high in cholesterol was debunked, high fat doesn’t always imply inflammation. This relationship is dependent on the type of fat we’re talking about. Saturated fats are linked to inflammation, however, while the unsaturated fats found in nuts are largely anti-inflammatory. It’s worth noting that nuts naturally contain small amounts of saturated fat, but this is minimal compared to the heart-healthy fats they provide. What you do need to watch for are added ingredients—some nut butters are made with palm oil or hydrogenated fats, which increase saturated fat content. Choosing pure or natural nut butter ensures you’re getting the health benefits without the unnecessary extras.
Various kinds of nut butter typically contain the same ingredients with just minor variations of the values. As such, while peanut butter is the highest in protein (8 grams per serving), other nut butters are not far behind. The same goes for fat, fiber, and micronutrient content. It should be about personal preference when it comes to purchasing a nut butter. If you're looking for a bit more protein, opt for your classic peanut butter. If you have a peanut allergy, try almond butter. Whatever it may be, any nut butter will pack tons of nutrients and health benefits and taste delicious on toast or with fruit!
