Better Nut Butter
Chances are, unless you have an allergy, you are all over the peanut butter as a delicious provider of protein. It is great on toast, on apple slices, in stews or simply on a spoon. The problem with most peanut butter available in the store, is that it is full of palm oil, hydrogenated vegetable oil, sugar and, even worse, high fructose corn syrup. Let’s have a closer look at peanuts and other nuts in this better nut butter guide.
To many people, there simply isn’t a better nut butter than the original – peanut butter. You need to really read those labels though when choosing what to spread on your sandwich. If it has added oil (of almost any variety), sugar or corn syrup, then you may want to consider whether the caloric price you pay for the protein is worth it. There are plenty of great peanut butters out there with nothing but peanuts. Raw, sprouted, roasted – it doesn’t really matter too much, but definitely look for the solitary ingredient – peanuts. A little added salt won’t do you any harm if you prefer it that way. If you do crave the sweet peanut butter, then you can add your own honey to your taste when you eat it.
Whether it’s an allergy, or boredom with peanut butter, you may want to look to other nut butters. Lets look at the options and see how they stack up against each other and see which is the better nut butter.
Kcal per tbsp: 94
Full of B vitamins, copper, manganese, monounsaturated fats, molybdenum, phosphorus, vitamin E and folate. Cheap and easy to obtain – there’s a reason it’s the king of nut butters.
Kcal per tbsp: 101
Lots of magnesium and phosphorus in addition to much of what is in peanut butter, it is considered the healthiest option and can lower bad cholesterol.
Kcal per tbsp: 94
High in zinc, phosphorus and copper, it is great for bone health, weight gain inhibition and gallstone prevention.
Kcal per tbsp: 93
High in selenium, a great antioxidant, it is the best natural source fro the mineral. Beware though – over-consumption can cause selenium toxicity.
Kcal per tbsp: 103
Highest omega-3 fatty acid level in the form of alpha-linolenic acid.
Kcal per tbsp: 90
High in fiber, hazelnut butter also has the lowest amount of saturated fat.
Kcal per tbsp: 115
Best fatty acid profile of all and high in monounsaturated fat, this expensive nut butter can reduce bad cholesterol.
Kcal per tbsp: 107
Contains more than 19 vitamins and minerals, phenolic antioxidants and is high in fiber.
Kcal per tbsp: 78
This ancient nut has an excellent overall nutritional profile, helps maintain a healthy heart and helps the body protect itself against diabetes and hypertension.
Kcal per tbsp: 105
Unlikely to cause allergic reaction, this nut butter is high in medium chain triglycerides that are quickly metabolised and provide accessible energy.
Kcal per tbsp: 100
Has the highest level of zinc, along with phytosterols and free-radical scavenging antioxidants.
Kcal per tbsp: 85
High levels of B vitamins, vitamin E, copper, manganese, selenium, phosphorus and magnesium.
Kcal per tbsp: 90
Highest amount of calcium, along with iron, magnesium, phosphorous, manganese, copper, zinc and tryptophan.
Which is the better nut butter? That’s a tough question. It’s down to what your goals are and what your body needs. Allergies and intolerances can make that decision for you, but if you are able to eat a range of them, why not try all of them for variety. They all of these nut butters are full of vitamins, minerals, protein, good fats and micronutrients.