Almond butter vs Peanut butter: Which is better for your health?

When you think of butter, it's no longer the salty one that was a popular choice some years back. Now, with a rise in health-conscious eating every traditional staple is losing its place to a healthier and tastier alternative. Nuts, which have seen a steady rise in popularity for their health over the years have made a space for themselves in everything from butters to milk.

When it comes to butters in specific, almond butter is the new hero in markets. The currently popular food choice is expected to reach a global valuation of nearly $1.3 billion by 2035. According to a USA Today report, Kristina Cooke, a licensed nutritionist called it "a creamy alternative to classic peanut butter" with similar nutrition and added versatility. Why is the love for almond butter so spread and is it truly better than its predecessor? Let's find out.

Spreading the love: Almond butter

As the name suggests, almond butter is derived by grinding almonds into a smooth paste with the addition of a pinch of salt or a few drops of oil. A tablespoon of almond butter made without salt contains zero sugar, 2.4g protein, 3.4g carbohydrates, 9.5g fat and 101 calories. In terms of nutrients it contains Vitamin E, magnesium, fibre, monounsaturated fats and more, providing the benefits of skin, eye and cellular health, muscle and bone health, blood sugar regulation and digestive health.

Butter butter which butter: Almond or Peanut?

While they are both roughly equal in calories and sugar, almond butter slightly takes the cake when it comes to healthier options. It has more vitamins, minerals and fibre than peanut butter, which tops it with more protein.

A two-tablespoon serving of almond butter provides three times more Vitamin E, twice the iron, and seven times more calcium than peanut butter, as per Healthline.com. In terms of monounsaturated fats, it has 25% more than peanut butter. However, both butters provide beneficial amounts of plant-based proteins.

Almond butter “is a nutrient-dense food that can absolutely be part of a healthy, balanced diet,” said Cooke.

Almond butter in moderation

Despite its benefits, a point to note when it comes to almond butter consumption is the calories it contains, nearly 100 per tablespoon. Thus, for those working on weight loss the butter must be consumed in moderation and for those dealing with high blood pressure, almond butter containing salt might be a big no.

The monounsaturated fats in almond lower LDL cholesterol and increase HDL cholesterol; its calcium is good for bone health, while magnesium increases insulin sensitivity. Thus, when at the grocery store picking almond butter might truly be a better choice but eating it in moderation is what will truly do the magic on your health.

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new medication or treatment.