Ketogenic diet plans have made peanut butter popular again. But have you stopped to ask if peanut butter is the best, or are there other nut butters? Here we compare peanut with almond butter.
By other nut butters, we mean almonds, cashews and macadamia, which have joined the nut butter race. Still, nut butter trends are fairly new.
Shoppers aften ask:
Which nut butter is the healthiest?
Is it worth it?
Peanut butter and jelly sandwich go together, and it’s a staple in American kitchens. Nowadays, peanut butter is also a popular snack in other countries. And Indian kids seem to love it. But here, peanut butter is expensive since many of them are imported. Naturally, price questions come to mind:
How much will healthy nut butters cost me? Is it worth paying extra for almond butter or cashew butter?
To help you make a decision, let’s take a closer look at 2 nut butters:
Almond Butter vs Peanut Butter: A Nutritional Comparison
- Calories: Nut butters are high-calorific foods (so be careful how much you are spreading on your toast.) Most of them have the same number of calories, approximately. Two tablespoons of either peanut or almond butter provide 200 calories. So, if you must count calories, there isn’t much difference between the two nuts.
- Healthy Fats: One of the best qualities of nuts is they are a rich source of “good” fats that are heart-healthy, help lower blood sugar and cholesterol. This is where almond butter beats peanut butter. 2 tablespoons of almond butter has about 25% more monounsaturated fat than peanut butter does. Almonds have 9 different monounsaturated fats, but peanuts only A serving of peanut butter also has over twice as much saturated fat as a serving of almond butter.
- Vitamins and Minerals: Almond butter beats peanut butter yet again. Almonds are loaded with powerful antioxidants, containing nearly thrice the vitamin E, twice the iron, and seven times more calcium than peanut butter!
But there’s a catch:
The brown skin is where almost all these nutrients lie, so blanched almonds will not give you many vitamins. Both nut butters, peanut and almond, have a healthy dose of minerals, including magnesium, potassium, zinc, and biotin. All these are important for strong bones and muscles.
- Fibre: All nuts have fibre, and this is why eating nuts are good, especially at snack time! Fibre is filling and keeps you from getting hungry till meal time. Fibre also helps lower your cholesterol. Once again, almond butter is the clear winner when it comes to fibre: Two tablespoons contains roughly 3.3 grams of fibre while peanut butter has just 1.6 grams.
- Protein: Nut butters are an excellent source of plant protein, which is why nuts are a must-have in vegetarian diets. Both these nut butters have more protein than one large egg (6 gm) does. Peanut butter leads almond butter in protein content, but only slightly, with 7.1 grams per serving.
- Research Studies: Studies have proven time and again that despite the high calories in nuts, they do not make people fat or obese. Furthermore, studies proved that people who regularly included nuts or nut butters in their diets were less likely to have heart disease and type-2 diabetes compared to those who do not consume them regularly. Also, research indicates that the type of nut does not matter; they all provide equal health benefits.
What About Nut Allergies?
Millions of people worldwide are nuts about nuts, but they are allergic to them. If you are allergic to peanuts, almonds, cashews or all nuts, you can opt for soy nut butters, which tastes similar to peanut butter. Sesame seeds and sunflower seeds make healthy nut butters too. Sunflower seed butter is rich in heart-healthy polyunsaturated fats, while tahini (sesame seed paste) is nutritious and delicious.
Take Home Message
Both are healthy nut butters with similar nutritional values. But almond butter wins the healthier nut butter race. But only just, mainly because it has more vitamins, minerals, and fibre than peanut butter.
Read labels to avoid added chemicals.
No preservatives, no artificial flavours, no soya, no sugar, no trans fats, by a reliable nut butter brand, like Nutelite.
Are you still wondering: Which nut butter is better?
Then the answer lies in your personal preference and taste. If you really cannot decide, then try alternating between the nut butters. To cut costs, you can also make your own nut butter at home. Blend 2 cups of unpeeled, oven-roasted almonds, for 5 to 10 minutes until smooth and voila! You can add some dark chocolate to it for an even tastier twist.
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