Friday, November 25, 2016


OHH NUTS !! How many choices are there ? Not to long ago, there was just 2 choices of peanutbutter- creamy or chunky?? Then you had your choice of brands like Jif, Peter Pan or Smuckers. Growing up, I never even heard of "all natural" version of peanut butter. I was used to brands like Jif, Peter pan, and Smuckers. You were really lucky when you can find the big bargain jar that lasted a month.
There has been a lot of nut butter advancement in the past few years. Opening options to all natural choices that just contain peanuts and salt to your fancy flavors that you didn't dare open the jar at home alone you would eat the whole thing :)
Nut butters are just nut butters right? Well no, there are many differences in the type of "nut" you use. What I want to do is compare the many type of nut butters for you that will maybe give you some guidance and help next time you are in the grocery store.
Some options:
Peanut Butter
Almond Butter
Cashew Butter
Walnut Butter
Sunflower Seed Butter
When it comes to calories, you need to remember that fats have about 9 grams per serving. This is a HIGH macronutrient that you need to be careful not to over do! 1 serving of peanut butter or cashew butter comes at about 100 calories, for 8 g of fat and 3 grams of protein. Be very cautious on lower calorie diets to weigh your nut butters out for the most accurate results. 1 TBS is roughly 16 grams on a food scale !
The nut butter with the highest protein content is peanut butter. Each TBS serving is close to 4 grams of protein, which is a gram or two more than other nut butters out there. If you are looking to save a little bit of calories but still want the protein benefit, look to brands like PB2 powered peanut butter that will help you lose in the long run!
Oh the fiber, you know the stuff that helps you stay "regular". Eating sunflower seed butter will do the trick for you! Fiber helps to improve blood sugar control and it helps overeating by improving satiety (the sensation of being full). It accomplishes this by slowing down the digestion of the meals and snacks you eat.
They all are fats but which is the healthiest form ? Walnut butter. Researchers have showed that omega-3 fatty acids help to reduce the risk of a number of maladies like heart disease, by improving skin health and perhaps making it easier to fend off belly fat and flab.
So in reality there is not one single nut butter that reigns supreme when it comes to nutritional greatness. Learn to incorporate all of them into your diet and really tackle the nutritional benefits from them all !

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