Health enthusiasts know that all nut butters provide various nutritional benefits. Some swear off the classic peanut butter, claiming that other nut butters like almond butter, or sunflower butter provide better benefits.
Whether it’s a taste preference, allergy restriction, or a health preference, there are some major differences between nut butters that may have you swapping some items out of your pantry.
Nut butters do provide health benefits, but only when eaten at the recommended serving. Many who follow a weight-loss diet regimen may want to restrict nut butter intake, as overconsumption may lead to weight gain. When purchasing nut butters, look for wholesome ingredients without extra sugar, salt and preservatives. Raw or natural butters are often the most nutritious.
Almond butter
This butter is pretty trendy right now in the health world. This is the second most popular nut butter on the market, and for a number of reasons. Almonds are an extremely nutritious food, providing vitamin E, potassium, magnesium, iron, calcium and phosphorous. They’re a high-protein food that helps to fill you up without the saturated fats.
Peanut butter
As the most popular nut butter, peanut butter is high in monounsaturated fats (the healthy kind) and provide a good source of magnesium, folate, fiber, proteins and vitamins B3 and E.
Cashew butter
Cashew butter, although obscure, is a great alternative to those with peanut allergies. Cashews are one of the only nuts that don’t contain omega-3 fatty acids, which studies have shown reduce the risk of heart disease and high blood pressure. Instead, cashews provide other essential amino acids, as well as magnesium. For those following a low-carb diet, cashew butter is the best nut butter option.
Sunflower seed butter
According to the U.S. Department of Agriculture, sunflower seed butter contains more unsaturated fat, magnesium, zinc, iron and vitamin E than your average peanut butter. Finding nut butter high in unsaturated fats can help reduce your risk of cardiovascular diseases, while also promoting lower cholesterol and help fight inflammation.
Walnut butter
Walnuts contain the same nutritional benefits as peanuts, but there’s one thing that makes walnut butter stand out among it’s fellow nut butters. Walnuts are the only nuts that contain a significant amount of the essential omega-3 fatty acid, alpha-linolenic acid, or ALA, according to SF Gate.
When it comes to finding the right nut butter, the bottom line is that each one is nutritious in some way. All nut butter provides a great source of healthy fats, and essential nutrients for overall health. Find a nut butter that tailors to your dietary needs or restrictions to help you reach your nutrition or health goals.
