by Great Britain has gone crazy for nut butter. As early as 2020, the sale of peanut butter in this country even exceeded Jam. Gone are the days when you will most likely find packed in a sandwich to make quick and easy lunch. This cheap staple food has an upgrade and is now the star of many trendy dishes that are heaped on ACAI shells or mixed in delicious pasta dressings.
Muscles on its territory are butter from other, more glamorous nuts: almond, pecanny, macadamies and the now popular pistachios. A tiny tub made of walnut or cashew nut butter in Waitrose or Holland and Barrett could reset 10 pounds, and in Chelsea, London, you can produce your own tailor-made walnut mix in a hand-cut machine for the small price of £ 1.19 for 100 g.
With protein, fiber and healthy fats, it is easy to see why nut butter address the health -conscious among us. But is there really a difference between these stylish new spreads and the good old -fashioned peanut butter in the back of your closet? We asked the experts.
Overall, nut butter are very healthy. “I tend to recommend a lot to the customer,” says nutritionist Jenna Hope. “You can be a really convenient way to bring more nutrients into your diet.” Nut butter are a good source of protein, “especially for people who follow herbal or vegan diets,” added Hope. A 30g portion of peanut butter contains about 8 g protein, about the same as in a large egg. Such a large spoon would also contain almost three whole grams of fiber.
There are many advantages if you include many nuts in your diet. Some studies show that this can protect against cancer, type -2 -diabetes and cardiovascular diseases, and they are a central component of the mind diet that was developed to ward off dementia.
The advantage of nut butter compared to entire nuts is that “the mixture for the production of nut butter means that part of the digestion for your system is made before eating and these nutrients make it easier to make,” says Hope. This means that this also makes them more calorie: “Because her body does less work to break down”.
The health risks
“You have to consider the sizes when it comes to nut butter because they contain a considerable amount of fat, although it is mostly healthy fat,” she adds. “Modification is the key. If you have a nut butter on toast or produce a sauce for a pasta dish, I would not use more than a tablespoon, and if it goes in a curry or on a yoghurt bowl with many other coverings, a teaspoon is sufficient.”
In this sense: Not all nut butter are done the same. Some nut butter are equipped with additional oils such as palm oil, “which is high in unhealthy saturated fats,” explains Hope. Others can be salted, with salty foods contributing to high blood pressure.
For this reason: “Try to find a nut butter that is a 100 percent nut or only has a small amount of additional salt that I would count on the list of ingredients than less than 0.08 percent,” advises Hope. The best way to avoid sugar or other flavored nut butter is because you probably have a high sugar – “even where you used agave syrup or coconut sugar, which both sound healthier, but do not necessarily” – and add additional flavors.
The health benefits of various nut butter per tablespoon
peanut
Best for protein
91 calories, 7g fat, 4G protein, 1.3 g fiber
When it comes to protein, peanut butter comes out and does it “particularly well for people who don’t eat meat,” says Hope. It also contains vitamin E “which is ideal for your skin health” as well as a good amount of folic acid and copper that help with the production of red blood cells. Although peanut butter has a high fat, “most of them will be an unsaturated or heart-healthy fat in an peanut butter free of additional oils,” says Hope. “Just be aware of how much you add to your meals.”
almond
Best for fiber
87 calories, 7.8 g fat, 3.1 g protein, 1.6 g fiber
Almond butter has the most fiber of all nut butter and fewer calories, which makes it a good option for people who want to eat well and at the same time want to restrict their calorie intake. It is also a good source of protein, although it contains slightly less of it than peanut butter and is packed with magnesium and calcium. However, it is more expensive than peanut butter, and Hope would rather recommend all almonds than almond butter, since they contain even more fiber to “nourish their intestinal bacteria”.
Cashew
High in magnesium
101 calories, 8.4 g fat, 3.2 g protein, 0.6 g fiber
Cashw butter is not that much protein, but with healthy fat and B vitamins as well as magnesium, “which is crucial in more than 600 processes in the body,” says Hope.
hazelnut
Source for vitamin E and B
102 calories, 9.8 g fat, 2.6 g protein, 1.5 g fiber
Hazelnut butter is a good source for vitamin electric and b vitamins as well as folic acid (decisive for the health of skin and eyes, immune response or the formation of red blood cells). Simply make yourself from Mock -Nutella butter, which were made from hazelnuts and chocolate, and added sugar, says Hope, unless you are looking for a pleasure.
walnut
Best for brain health
98 calories, 9.9 g fat, 2.1 g protein, 1.2 g fiber
Walnuts are high in omega-3-3 users, says Hope, which makes the nuts powerful for the protection of their brain health, an effect that has been observed in many studies. Consumption in butter shape can increase these advantages by making the nutrients more available. However, note its high fat content and the fact that it is a little less protein -rich than some other options. Walnut butter as a niche product is also much more expensive than entire walnuts, “which are probably just as good for them,” says Hope.
Macadamia
Best for inflammation
108 calories, 11.4 g fat, 1.2 g protein, 1.4 g fiber
Macadamia nuts “should have the best ratio of omega-3 to Omega-6, which makes them excellent for the health of the brain, especially if they don’t eat fish,” says Hope. Although they are lower in protein than peanuts, this balance of healthy fats means that they have a profile that is very cheap when reducing inflammation. If you have difficulty getting enough omega-3 in your diet, it is worthwhile to add a shot to your breakfast of this breed, even though you do not offer the same level as walnuts.
pistachio
High antioxidants
90 calories, 8.3 g fat, 2.7 g protein, 0.9 g fiber
Trendy pistachios are full of useful plant connections that give their light green color, says Hope. This also indicates the presence of antioxidants, although they also potassium (which is good for their muscles, blood pressure and heart) and vitamin B6 (which supports the metabolism and promotes their mood and brain function). Simply write out the sugar -containing pistachio creams, which have also become commonplace on the shelves, if you are looking for a healthy extended extent of your breakfast, Hope: You look similar, but are a completely different product.
Pecanny
Opside your sweet tooth
106 calories, 10.8 g fat, 1.4 g protein, 1.4 g fiber
Pecans are naturally sweet, with a rich, nutty taste. They are not quite as much protein or fiber than other nuts, but it can help you add your sweet tooth to your toast or a spoon.
Which nut butter is the healthiest? It all depends on what you are looking for, says Hope. Really “it is best to change them if they can, since they contain all different micronutrients and can play a role in improving the variety of their diet.” But if you want to choose you, it doesn’t hurt to make it peanut.
The best and worst “healthy” nut buttermarks
You can always make your own nut butter: it is as easy as “roasting the nuts and then mixing them into a high-speed kitchen machine,” says Hope. But maybe you don’t want to spend the time you need. “If you are limited in time, you are much better off to make a healthy dinner and choose one of the minimal processed nut butter in supermarkets.”
meridian
Meridian’s peanut and almond feed are as simple as possible: both are 100 percent nut in their crispy and smooth varieties. They are also mixed in butter with their shells and keep more fiber and micronutrients. Apart from almond and peanut, Meridian also makes cashew and Hashewnussbutter as well as bright and dark tahini (and a number of other flavored, less healthy nut butter).
Without additional salt, this range is the best that you can find in mainstream specialist dealers, although Hope finds that many supermarket brand products are actually sugar-free and oil-free and either very salty or salt-free and much more friendly on your wallet.
PIP & NUT
The smooth peanut butter from PIP & NUT contains 99.5 percent peanuts and “just a scatter” salt – nothing else. It is the same story for the almond -Smooth -Mandel -Mandel butter of the brand. This makes it a winner in Hope’s book, although his flavored sweet and salty products contain agave syrup, coconut oil and more than just a pinch of salt with 1 percent of the total glass.
Manilife
Manilife forms a series of nut butter with different roast thicknesses, a bit like coffee and offers a number of different taste options without additives or sugar. However, its peanut and almond feed are on the slightly high side when it comes to salt, which occurs at 0.9 percent of every glass, something about hopes safe area. “Overall, however, it is a very good brand. I would simply avoid it if you have high blood pressure or you are concerned about developing it,” she says.
Whole earth
The entire earth has the kind of healthy -looking label and names that you could achieve if you see it on the shelves, but it is far behind some of his competitors when it comes to health. The smooth peanut butter is only 96 percent nut, the rest consists of salt and dreaded palm oil. All of this and it costs a pretty cent. It is best fed, says Hope.
Faqs
Is peanut butter or almond butter healthier?
“They are just as healthy,” says Hope. “Peanut butter is higher in protein, but almonds are higher in micronutrients. It depends on everything they are looking for.”
Which nut butter is lowest in carbohydrates?
“Macadamia nut butter and almond butter are both lower in carbohydrates than peanut butter,” says Hope, although it is worthwhile to point out that all walnut butter have a low sugar as long as no one has been added to their glass of choice.
What is the healthiest alternative to peanut butter?
“I would say that almond butter is the best alternative to peanut butter,” says Hope given her high fiber content, but “the best nut butter is the one you enjoy the most”.
