Question: I’ve heard that peanut butter alternatives, like almond butter, are better for you. The problem is, they can cost twice as much! Are the health benefits worth shelling out the extra dough?
Answer: A small container of peanut butter may cost $3.50, while an even smaller jar of almond butter might run you $7 bucks! The thing is, these “nut butters” are all very similar nutritionally and it mostly comes down to what your taste buds prefer.
Real butter comes from animal sources and contains a lot of artery-clogging saturated fat. Nut butters are made from plant-based sources, such as almonds, peanuts and cashews. Nut butters also contain a large amount of fat, but they are low in saturated fat and high in heart-healthy unsaturated fats.
The following table lists the nutrient profiles of 1 Tbsp of several nut butters. They generally have the same amount of calories, but peanut butter contains the most protein, which is what fills you up. Unfortunately, peanut butter also contains the most saturated fat (2 g per Tbsp), although not significantly more than the other nut butters.
|Calories||Protein||Total Fat||Saturated fat||Monounsaturated fat||Polyunsaturated fat|
|Peanut butter||95 cal||4g||8g||2g||4g||2g|
|Almond butter||101 cal||2g||9g||1g||6g||2g|
|Cashew butter||94 cal||3g||7.5g||1.5g||4.5g||1.5g|
|Sesame butter/Tahini||89 cal||3g||7.5g||1g||3g||3.5g|
|Sunflower butter||93 cal||3g||7.5g||1g||1.5g||5g|
The nut butters highest in monounsaturated fats are the best for cardiovascular health, but all are great vegetarian options. Nut butters make great snacks, high in protein, calcium and iron! Here are a few healthful ideas: top a half a bagel or an apple with nut butter or spread nut butter on a whole-wheat tortilla and add sliced banana.
I found a 2003 study examining how eating different forms of almonds affect men and women with high cholesterol levels (Spiller et al). The subjects all followed a heart-healthy diet, which included 100 grams daily of roasted salted almonds, roasted almond butter or raw almonds for four weeks. All three forms lowered LDL (“bad”) cholesterol, but only roasted and raw almonds lowered total cholesterol. HDL (“good”) cholesterol did not change in the raw or roasted almonds groups, but slightly increased with almond butter!
All nut butters are healthy choices when used in moderation and when substituting for an unhealthy snack. If you’re interested, you can choose “natural” varieties that contain no hydrogenated oils or trans fats. Regular peanut butter contains a tiny amount of partially hydrogenated oil (a.k.a. trans fat), which keeps the product from separating and makes it taste creamier. “Natural” nut butters made with zero hydrogenated oils may have a layer of liquid at the top of the container, which needs to be stirred into the mixture prior to consumption. However, since the amount of trans fat in regular peanut butter is insignificant, government regulations allow products to remain labeled as containing “no trans fats per serving!”