A scoop of nut butter on toast, crackers, or rice cakes for a quick and satisfying snack is a great way to start your day. You can also add it to smoothies or oatmeal for extra flavour and nutrition. But which nut butter should you choose? Is peanut butter the right choice or should you opt for almond butter? What if you’re on a weight loss journey or are looking to boost your heart health - which one should you go for? Here’s what Shalini Garwin Bliss, Executive Dietician, Manipal Hospital, Gurugram, has to say.
Nutrient Profile For Peanut Versus Almonds
“Peanuts and almonds are two popular nuts that often find themselves in the spotlight of nutrition discussions,” says Bliss, adding, “Both offer a range of health benefits, but they also have distinct nutrient profiles that can influence your dietary choices and health goals.”
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Peanut: Peanuts are technically legumes but are commonly categorised as nuts. They are rich in protein, providing around 25 grams per 100 grams, making them an excellent source for those seeking plant-based protein. They are also a good source of monounsaturated fats, fibre, vitamins (like B vitamins), and minerals (such as magnesium and phosphorus).
Almonds: Peanuts are true tree nuts. They are slightly lower in protein compared to peanuts but make up for it with higher fibre content. Almonds are also packed with healthy fats, primarily monounsaturated fats, and are rich in vitamin E, magnesium, and calcium.
Which Nut Butter Is Better For Weight Loss
According to Bliss, when it comes to weight loss, almonds may have a slight edge due to their higher fibre content and lower carbohydrate content compared to peanuts.
“The fibre in almonds can help increase feelings of fullness, potentially reducing overall calorie intake. However, both nuts can be part of a weight loss plan when consumed in moderation,” she adds.
According to the USDA Food Composition Databases, one tablespoon of almond butter has 1.6g of fibre, whereas the same amount of peanut butter has 0.8g.
In addition, almond butter tends to have slightly fewer calories and less saturated fat than peanut butter.
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Which Is More Heart Healthy?
According to WebMD, almond butter is high in monounsaturated fats, which help lower Low Density Lipoproteins (LDL) “bad” cholesterol and raise High Density Lipoproteins (HDL) “good” cholesterol.
If LDL cholesterol is too high, it can contribute to artery-clogging plaque, increasing the risk of heart disease, whereas HDL cholesterol scavenges excess cholesterol from cells and the bloodstream, helping to prevent plaque buildup and reducing the risk of heart disease.
Bottomline
Choosing between peanut butter and almond butter depends on your health goals and personal preferences, says Bliss, adding that peanut butter tends to be more affordable and is a good source of protein, but it may have slightly more saturated fat than almond butter. If you’re looking to lose weight and also maintain good heart health, almond butter is a great choice.