Thealmond butterversus peanut butter debate has been around for years.
While both foods have similar nutritional values, they’re not one and the same.
First of all, almonds are the seeds of drupes, explains theMcGill Office for Science and Society.
Peanuts, on the other hand, are classified as legumes, saysHarvard Medical School.
This aspect alone makes a difference when it comes to your health and nutrient intake.
Both almond butter and peanut butter are chock-full of protein and healthy fats.
Plus, they’re low in carbs and rich in minerals.
Almond butter is higher in certain vitamins and minerals but provides similar amounts of macronutrients as peanut butter.
The fact is that either nut butter can be more or less nutritious, depending on the ingredients used.
Some brands are loaded with sugar, hydrogenated oil, and other fillers.
Your best bet is to choose organic or natural nut butters with no sugar added.
With that being said, why is peanut butter off-limits on thepaleo dietand other healthy eating plans?
And what’s so special about almond butter?
Here’s how they compare.
As with any food, always check the labels and watch your portions.
Note that one serving of peanut butter is two tablespoons, according to theU.S.
National Library of Medicine.
The same goes for almond butter.
High-sugar brands are typically higher in carbs.
It also provides 3.3 grams of fiber that’s about 12 percent of the daily recommended intake.
It’s also higher in folate, vitamin E, and monounsaturated fats.
When consumed in adequate amounts, it may protect against diabetes and cardiovascular problems.
Almond butter is also an excellent source of phosphorus, a mineral that supports bone health and energy metabolism.
Peanut butter contains slightly more carbs and saturated fats than almond butter.
However, it also boasts higher doses of selenium, niacin, choline, and omega-3s.
This mineral also acts as an antioxidant, protecting against free radical damage.
It’s also required for fat metabolism and gene expression.
The latter, on the other hand, is a better source of polyunsaturated fatty acids, or PUFAs.
PUFAs have similar benefits on cardiovascular health and blood lipids.
Adequate intakes of omega-3 and omega-6 fatty acids may lower bad cholesterol and triglycerides, reportsHarvard Medical School.
As the researchers note, omega-3s may reduce blood pressure, while omega-6s may protect against heart disease.
Another difference lies in their contents of saturated fat.
Peanut butter has more than double the saturated fat of almond butter, according to My Food Data.
To stay safe, limit saturated fat to less than 5 to 6 percent of your daily calories.
Peanut butter may inhibit nutrient absorption
As mentioned earlier, peanuts are legumes.
Like beans and peas, they contain lectins and phytates, especially phytic acid.
That’s why peanut butter is off-limited for paleo dieters.
However, it’s not black and white when it comes to the antinutrients in food.
Despite its high phytate content,peanut buttercan fit into a balanced diet.
Its potential health benefits outweigh the risks, says Minchen.
Like other protein-rich foods, it may increase satiety and speed up your metabolism.
Peanuts and aflatoxin: What’s the truth?
Peanut butter is also vilified for its potential to increase cancer risk.
Even so, this doesn’t mean you have to stop eating peanut butter.
The peanuts sold in the United States are monitored by the USDA to ensure they are safe for consumption.
Furthermore, these toxins don’t form in the peanut butter after packaging, as theNational Peanut Boardexplains.
As of today, there are no reported cases of aflatoxin contamination of peanut products in the U.S.
However, if you’re planning to order from abroad, then almond butter is probably a safer choice.
So, is almond or peanut butter healthier?
Both nut butters are packed with protein, good fats, and other nutrients.
They also have a similar caloric value and can fit into a healthy diet.
Almond butter tends to cost more than peanut butter that’s something to consider if youeat these foods regularly.
Whichever nut butter you prefer, making a habit out of reading the labels.
These extras can significantly boost the calorie count and cancel out any potential health benefits.
Think about your overall health, too.
Both almonds and peanuts may cause allergic reactions.
Non-profit organizationFood Allergy Research and Educationreports that more than six million Americans are allergic to peanuts.
Nearly four million may be allergic to tree nuts, including almonds.
