If you are one of the many who enjoy a delicious spread of nut butter on your toast in the morning this article is a must read. In terms of overall healthiness when made with 100% nuts and without the addition of added sugar and salt are a great option in your diet. Do you know how each nut butter differs and which is the best for your diet? Each nut butter gives your body different benefits and below are how they rank against each other. Each comparison is made up of what is considered a serve of meat alternative or 30g of nut butter or around 2 tablespoons.
- Peanut Butter
Starting with the classic spread this butter is also the best for your wallet in terms of cost with the most competition on the supermarket shelf. It contains the highest protein per serve at around 7.5g and is low in total carbohydrates at 2.8g with 16.3g of total fat and only 18.2% saturated. Peanut butter is also antioxidant rich to keep your body healthy.
- Almond Butter
After peanut butter almond butter ranks a clear second in terms of popularity and could be considered the healthiest nut butter option with more healthy fats than peanut butter with 15g more monounsaturated fat per 100g also with around 5g less saturated fat. Almond butter is higher in calories than peanut butter at 633 per 100g compared to 588g in peanut butter. Almond butter has lower protein at 4.5g per 30g serve but is high in nutrients like calcium, magnesium and vitamin E.
- Walnut Butter
A great butter to select for those who do not eat fish as walnuts are high in plant-based omega-3 fats called alpha linoleic acid. Unfortunately, this is where the bragging rights end as this butter is low in protein and healthy fats in comparison to the other butters.
- Macadamia Butter
Of all the butters this one takes the cake in terms of highest in calories and fat. It does stand strong as an excellent source of fibre needed to keep you fuller for longer and to keep your guts healthy. It also has anti-inflammatory properties and the types of fats like monounsaturated fats which help you heart and cholesterol levels stick within a healthy range.
- Cashew Butter
The winner in carbohydrate content goes to cashew butter and like walnut butter is low in protein and other fats. Not a great option for those on low carbohydrate diets.
- Pistachio Butter
Pistachios are one of the lower calorie nuts but when this is turned into butter this potential benefit is lost. At around the same number of calories as peanut butter per serve this butter is still a good choice in terms of providing you with beneficial electrolytes like potassium needed for healthy blood pressure.
- Brazil Nut Butter
Giving you 4 grams of protein per 30g this butter cannot boast protein but is rich in selenium needed to help you maintain a healthy metabolism as well as other vitamins and minerals like magnesium, B vitamins, iron and zinc.
- Pecan butter
Another butter those on low carbohydrate diets may like to try as this butter is high in both calories and fat. It also boasts a rich source of manganese needed for your nervous system, enzyme reactions and assists your brain to function. On top of this it assists in making an antioxidant called superoxide dismutase which may reduce your risk of heart disease, rheumatoid arthritis and some cancers. Further benefits include this nut butter is also rich in vitamins E and A as well as magnesium and potassium.
- Hazelnut Butter
A third choice for those following the keto diet as this butter is made mostly of healthy fats and is low in carbohydrate and protein. Be careful to check the ingredients list as the added extras can further increase the calorie count.
Take home message: There is a nut butter to suit most diets and the next time that you bite into your favourite nut spread you can feel even better knowing how it is benefiting your health.
