This is an archived article and the information in the story may be outdated. Please check the time stamp on the story to see when it was updated last.
Nut butter variations from almond to cashew have risen in popularity over the past several years as lower-sugar options to the traditional peanut butter. Catering to those with allergies, each nut butter offers a unique flavor and texture which can complement any piece of toast or whole wheat bagel for a healthy and balanced meal or snack.
However, while nut butters have the potential to be loaded with healthy fat which can help to improve heart health and even promote sustainable weight loss in fulfilling your nutritional needs, there is one iteration that stands out above the rest to dietitians as a detriment to your diet. Looking to gather the most benefit for your body from your nut butter? Well, it’s actually traditional peanut butter that’s the worst choice.
Sorry to disappoint peanut butter lovers out there, but the classic Jif and Skippy variation you’ve been buying is not likely doing much for your health other than overloading your body with a variety of artificial sweeteners. Although purchasing a natural, sugar-free iteration may add more healthy fats to your diet, traditional peanut butter is typically one of the most processed nut butters on the market due to the ease of which it’s manufactured and enhanced, loaded with ingredients that provide no real benefit to your health goals.
“Peanut butter packs a lot of calories per serving, a moderate amount being around 90 calories per 2 tablespoons. Even the natural varieties contain 2 or more grams of added sugar,” explains registered dietitian, Trista Best. “While the majority of the fat in peanuts is the good variety, there is also a higher portion of saturated fat than most other nut butters.”
Although peanut butter can house some healthy fats which boost heart health and lower your risk of stroke, eating ample amounts of peanut butter may ultimately make it more difficult to reach your weight loss goals, and can pack in unexpected calories to any meal. “The combination of added sugar, saturated fat, and calorie density makes peanut butter not an ideal nut butter for weight loss efforts,” notes Best. “Added sugar can lead to inflammation and excess calories, both of which make weight loss difficult. The saturated fat and calories in peanut butter make it a nut butter that can make an otherwise healthy meal or snack calorie dense rather easily.”
In order to achieve healthy and sustainable weight loss it’s important to create a calorie deficit that you can maintain without depriving yourself. Seeing as peanut butter is highly processed and often higher in calories, eating this food regularly can make it more difficult to maintain a deficit when you’re allocating your calories to nut butter.
Instead, if you’re fond of nut butters but are looking for a healthier, more nutritionally dense iteration, Best suggests integrating almond butter into your diet in place of peanut butter. Not only can almond butter add great flavor to your oatmeal, toast, or apples, but it’s also packed with plant-based protein as well, along with a whole slew of vitamins and minerals.
“Almond butter, in particular, packs a significant amount of nutrients including monounsaturated fat, vitamin E, manganese, magnesium, fiber, and protein. While the fat content may scare the novice healthy snacker away, the quality of fat and nutrient content make it a much better option than chips or pastries,” notes Best.
In moderation, even peanut butter can have a place in any healthy diet without making a major impact. However, if you’re looking for an alternative with a similar flavor, less artificial sugar, and more nutritional benefits, almond butter is a great option to boost any dish that peanut butter would traditionally be included in. Of course it’s always important to check the nutrition label before purchasing your nut butter to make sure the particular variation you chose is not packed with sugar, but on the whole this food can be a great source of plant-based protein complete with natural flavoring to enhance your diet without depriving yourself of the foods you love.
