Which nut butter is best for your health?

 Is it worth swapping your peanut for something else?

Nut butters have shot into the health spotlight over the last couple of years and – while the much-loved peanut butter still dominates shelf space – there are all sorts of alternative nut spreads out there. But what are the health benefits?

To get a better idea about why nut butters have become so popular we spoke to Pippa Murray, founder of nut butter company Pip & Nut. So, what exactly can nut butters bring to our diets? Well, they are incredibly versatile and are a great way of getting fats (the good kind!) and protein into our diets. Pip explains:

"All nuts have slightly different properties and benefits; almonds, for example, are full of magnesium and vitamin B2, which help keep your hair and nails strong and shiny. As well as all the health benefits, nut butters taste delicious and add a real depth of flavour to cooking."

"Consumers are now more aware that not all fats are bad and that we should be eating them as part of a healthy, balanced lifestyle. Gone are the days of the low-fat diet, instead the concern is now focused on low-sugar (which natural nut butters are). Nut butters have now become more widely available and there is a whole range of different flavours on offer, and I think this has attracted a new, younger consumer. For example our Coconut & Almond Butter is one of our most popular products."

Which nut does what?

So, with such a wide range of nut butter to choose from, how do you go about deciding which to eat and when? Here, Frida Harju – in-house nutritionist at Lifesum – helps us break down the health pros and cons of each.

"While most nut butters have plenty of nutrients, they can also be calorific and contain high amounts of sugar, which is why it is a good idea to have measured amounts in order to integrate them into a healthy diet. You should also make sure to read the labels properly when you shop for nut butters, choosing coconut oil bases instead of palm oil ones, as well as those that contain agave nectar instead of sugar."

Peanut butter

Peanuts contain one of the highest amounts of protein per serving among nuts and seeds, making it the ideal post-workout refuel snack (although, spoiler alert, they're technically classed as a legume rather than a nut).

"Peanut butter is rich in healthy, unsaturated fats which leave you feeling fuller for longer. It also contains magnesium, which fortifies your muscles and bones, as well as potassium, which has been found to lower blood pressure. However, while it does help to control hunger, it is high in calories, so you shouldn't overindulge."

Suggestion advises avoiding peanut butter that contains palm oil, opting for coconut oil options instead.

Almond butter

With a high calcium and copper content, almond butter helps keep your brain sharp and your skeleton strong. There have also been a number of studies linking almonds to a reduced risk of conditions such as heart disease, diabetes and stroke – so consuming almond butter as part of a healthy, balanced diet is no bad thing!

"Almond butter is my personal favourite, a few mornings each week I top up my oatmeal with one tablespoon! Much like peanut butter, almond butter contains plenty of protein, but it also contains more fibre, which not only satisfies hunger, but also improves digestions. In terms of nutrients, almond butter is healthier than peanut butter and is also a good alternative for anyone who is allergic to peanuts, but would like to still have a nutty butter as part of their diet."

Serve almond butter together with some apple boats or as a spread on wholegrain rice cake, Frida says. Again, always look out for any unnatural additives.

Cashew butter

Fun fact: Cashew nuts are actually the seeds of the cashew apple, which is the 'fruit' of the cashew tree. The 'nut', as we know it, grows inside a hard (and highly poisonous) shell that hangs under the apple, making extraction pretty tricky. That's why cashews come at a higher price than other nuts.

"Cashew butter contains amino acids and healthy fats, which keep your heart healthy, as well as magnesium which speeds up your metabolism and improves your immunity. It is also rich in protein, but also high in calories so, just like with other butters, it is important you don't overindulge."

Cashew nuts also contain a high carb content, which is why if you are on a low carb diet you should monitor how much of it you consume.

Hazelnut butter

Hazelnuts, sometimes also called filbert nuts, provide lots of energy and are exceptionally rich in folate. An adequate intake of folate is particularly associated with healthy pregnancies, helping with the spine and brain development of foetuses. Previous research has also linked hazelnut intake with healthy ageing and decreased anxiety levels.

"Although similar to the above listed butters, hazelnut butter it is not as high in protein as peanut butter, so if you want to stay fuller for a longer time then it's a good idea to have it alongside another protein rich snack."

However, be warned. Hazelnut is usually coupled with chocolate when it comes to spreads (think Nutella) and, although harmless as a treat, too much chocolate spread will harm your diet and possibly your health. If you want that cocoa fix with your hazelnut, Frida recommends making your own healthier version by mixing the butter with some cocoa.

~

By A. Moiz