You can find several articles about nut butters on our blog. We've already answered the question of why nut butter should be a staple in every household, we've also written a comprehensive article about peanut butter , and we've also shared our secret production process with you .
Today we would like to give you the answer to another interesting question, which is as follows.
Which nut butter is the healthiest?
If you had asked us this question a few decades ago, our answer would probably have been peanut butter. However, we live in a time where the answer is not as clear-cut as it once was. The market is saturated with butters that contain other ingredients besides nuts, and some of them can even be very harmful to your health.
And that's exactly why answering this question is so important.
What nut butters do we actually know?
Peanut butter.
As we mentioned earlier, peanut butter is arguably the oldest nut butter. The first peanuts were ground by the Incas around 3,000 BC, and it is still one of the best-selling nut butters in the world. It is especially popular in the USA, where the average American eats an average of 3 cups per month!
Peanut butter contains the most protein of all butters (26g per 100g). In addition, it contains a large amount of antioxidants that protect the cells in our body , and also has a lower number of calories compared to other butters. That is why it is a very popular dietary supplement in various diets and among athletes.
Last but not least, peanut butter is one of the cheaper ones.
However, be careful of peanut butters with high salt, sugar, or low-fat "light" versions, as these can do more harm than good.
Almond butter.
Almonds are generally considered the healthiest nuts, and almond butter is no exception.
It contains a high proportion of unsaturated fatty acids, which lower cholesterol and maintain a healthy cardiovascular system . In addition, it also contains Vitamin E, magnesium and calcium.
Almond butter is the second most popular after peanut butter.
What you need to watch out for are flavored almond butters, as they can be very harmful.
Walnut butter.
Butter made from walnuts contains the highest amount of omega-3 fatty acids of all nut butters.
That is why it is a very popular dietary supplement among vegetarians and vegans who consume food based only on natural sources.
Omega-3 fatty acids lower “bad” HDL and increase “good” LDL cholesterol. They also help regulate inflammation .
On the other hand, such "walnut butter" contains less protein and healthy fats than other nut butters.
Cashew butter.
Butter made from cashew nuts could be described as the most suitable for cooking . It is especially popular with vegans, for whom cashew nuts and butters form the basis of a large number of dishes. Cashew butter is creamy, has an overall neutral taste and is a substitute for dairy products in vegan cuisine.
Cashew butter contains the most carbohydrates of all nut butters, which is why it is not as suitable for people following a “ketogenic” (keto) diet.
Although cashew butter is nutritionally very similar to walnut butter, there is one significant difference between the two. And that is the price. Cashew butter is more expensive than walnut butter.
Macadamia butter.
Macadamia butter is very rare in our country, but if you can't find it, it's definitely worth trying. Its texture is very similar to cashew butter, but it's several times more nutritious.
Compared to cashew butter, it contains 3x more fiber , 40% less carbohydrates , and also a larger amount of monounsaturated fatty acids.
These are the ones that help lower cholesterol and maintain a healthy heart and blood vessels .
It contains the most calories and fat of all nut butters, but its price is significantly higher.
Brazil nut butter .
Brazil nuts are the best source of selenium of all nuts. Just one Brazil nut can provide you with up to 140% of its daily requirement. Selenium in our body helps maintain a healthy brain and also works as a prevention against Alzheimer's disease .
Brazil nuts also contain vitamin B, zinc, magnesium, and iron.
Brazil nut butter contains half as much protein as peanut butter, for example.
Pecan butter.
Although pecan butter is high in calories and fat, it contains a large amount of vitamins and minerals, such as vitamins A and E, magnesium, and potassium .
Pecan butter also contains the highest amount of manganese of any nut. Manganese is considered the body's best antioxidant , protecting cells from damage, according to several studies. It also helps reduce the risk of various cardiovascular diseases, protects against arthritis, and several types of cancer .
Hazelnut butter.
Hazelnut butter could be considered the best alternative for people with peanut allergies . It is low in calories and high in fat, making it a great addition to the keto diet .
The biggest problem with hazelnut butter is that you rarely find it in its pure form. It is usually mixed with chocolate, sugar, salt, or palm fat, which reduces its health benefits.
Pistachio butter.
Although pistachios contain fewer calories than other nuts, this is no longer true when it comes to pistachio butter.
It contains about the same amount of calories and protein as peanut butter.
However, if you ever need to replenish your electrolytes , pistachio butter is a great option. In addition, pistachio butter is a good source of potassium and other minerals.
So which nut butter is the healthiest?
As you can see, there are a large number of nut butters on the market and it is quite difficult to choose one winner.
Each of the above butters has its advantages, but also its weaknesses.
But to be honest, the healthiest nut butter is one that contains nothing but nuts.
Before you decide to buy one, we recommend that you read the labels and choose one that does not contain added salt, sugar, palm or other fat, or other preservatives.
