Almond Butter Vs.
Peanut Butter: Which Is Healthier?
There are many benefits of using nut butters over peanuts. You may not even realize it, but you’re eating something with less fat! There’s no doubt that almonds have been used for centuries as a food source. They are high in nutrients and they provide good energy levels. However, there are some health concerns associated with nuts, which include allergies and cancer.
So what does this mean for those looking to lose weight?
Nut Butters Are Not Nutritious Enough For Weight Loss
The main reason why nut butters aren’t as nutritious as whole foods is because they don’t contain enough fiber or other nutrients that make up a balanced diet. These types of nut butters tend to be very low in calories, so they won’t necessarily aid in weight loss.
In fact, you’d have to eat a massive amount of these butters in order to feel full. If you’re looking to lose weight, you’re better off using whole nuts (such as almonds) instead. They’re much more filling and they will curb your appetite better than their butter counterparts.
Can You Get Enough Protein From Butters?
Most nut butters are high in protein, as well as other minerals and vitamins. While these are great for people who don’t get enough nutrients every day, you should be eating other types of food for complete nutrition.
Those attempting to gain weight would do better to eat peanuts because you can get more calories from them. Remember that weight gain is all about caloric surplus – you can eat as many almonds as you want, but if they lack enough energy (calories) then you won’t gain weight.
What About Heart Health?
Nuts are high in fat, and eating too much of them can lead to a number of health problems. It’s best to eat a small amount every day rather than loading up on nuts before every meal.
Almonds are known to reduce the risk of heart disease. They lower cholesterol levels and improve skin conditions such as dermatitis. They’re also packed with antioxidants, which prevent DNA damage caused by free radicals.
What Are Nut Allergies?
There are some people who are allergic to nuts, and this is probably one of the most common food allergies there are. You should be very careful about this because it could result in anaphylactic shock and even death.
People who suffer from peanut allergies need to stay away from all types of nuts, since they all come from the same plant family. Some of the most dangerous nut allergies include:
Children should be introduced to nuts slowly because their immune system isn’t as strong as an adult’s. Certain kids are allergic to nuts, so if you think your child might have an issue with this then you should consult a doctor immediately.
Can You Eat Too Many Nuts?
You can definitely eat too many nuts because they are high in fat and calories. This means you will gain weight if you eat too many of them, which can be a major issue for those looking to lose weight or manage their weight.
If you’re eating entire packets of nut butter every day then you’re probably consuming way more than you need to. You should keep your intake to around a handful (or one closed fist) per day.
How Do I Make My Own Nut Butter?
Making your own nut butter at home is actually very simple – all you need is a good food processor. It takes about five minutes to make your own peanut butter, and other nut butters only take a little longer.
Here’s what you’ll need to make your own nut butter:
Raw, unsalted nuts
A good food processor
Step 1: Measure Out Your Nuts
The first thing you’ll need to do is measure out your nuts. You should aim for around two cups. This will make enough for several servings.
Step 2: Turn On The Food Processor
Put the nuts into the food processor and turn it on. Let the processor run until all of the nuts have been turned into a smooth butter. This will take around five minutes.
Step 3: Store The Butter
Once your butter is made, you can store it in the fridge for up to a week, or you can freeze it and use it later. Unused portions can be frozen for several months.
What Should I Look For When Buying Nuts?
Nuts in their raw state are full of beneficial oils, so it’s best to buy them in this form. You’ll also need to decide which kind of nuts you want to buy. This is a good time to experiment and try something new.
You should always check the “best by” date on the package, and make sure you’re not buying nuts that are past their prime. Your nuts should also have a fresh smell to them, not like rotten eggs (this means they’re rancid).
Are There Any Nut Allergies I Should Know About?
There are some nuts that are more likely to cause an allergic reaction than others. Always check with your allergist before eating any of the following types of nuts:
You should also be careful if you’re cooking for someone else that might be allergic. Always ask about allergies before you make any dishes containing nuts. Some people are only allergic to certain types, so always be on the safe side.
How Can I Incorporate Nuts Into My Meals?
Nuts are extremely easy to incorporate into your meals. You can put them on top of just about anything, or you can use them in a wide variety of recipes. Here are some ideas:
Use chopped walnuts in your salad for a crunchy texture.
Throw chopped walnuts into your oatmeal for breakfast.
Sprinkle slivered almonds on top of your yoghurt.
Add peanuts to your stir-fry for a spicy taste.
Bake puffy pancake batter with almond extract added for a nutty taste.
Add sliced almonds to green beans for a sweet and savoury taste.
Add chopped peanuts to your chili for an extra kick.
Make your own trail mix with a combination of your favourite nuts.
Add sliced almonds to your chocolate banana smoothie for a delicious aftertaste.
Add pumpkin seeds to your tuna sandwich for a nutty taste.
How Can I Make Nuts Last Longer?
Nuts have a tendency to go bad and become rancid faster than most other foods, so you’ll need to learn how to store them properly.
The best way to keep your nuts from going bad is to refrigerate or freeze them. This will keep the oils from going bad and causing your nuts to spoil. If you have large quantities of nuts, you can even invest in a vacuum sealer and plastic bags (or jars).
This will allow you to keep your nuts fresh for a long time.
Another option is to dry your raw nuts out completely. This will prevent them from spoiling so quickly, and they can be rehydrated when you need to use them.
Wrap It Up!
There you have it: everything you need to know about nuts and how to use them in your cooking and baking. Nuts are an extremely versatile ingredient, and extremely nutritious. They add a great crunch to your food and can make many dishes much tastier.
You should definitely keep them in stock.
Sources & references used in this article:
Low fat peanut butter-like product being shelf stable at room temperatures and method for making the same by L Lasdon, S Lasdon – US Patent 5,603,979, 1997 – Google Patents
Plant based butters by K Gorrepati, S Balasubramanian, P Chandra – Journal of food science and …, 2015 – Springer
Latte by T Latte, H Chocolate – Kleine Sc/arzj/len, Munchen, 1968 – sanopecado.mx
Food processing and structure impact the metabolizable energy of almonds by SK Gebauer, JA Novotny, GM Bornhorst, DJ Baer – Food & function, 2016 – pubs.rsc.org
Nut and peanut butter consumption and risk of type 2 diabetes in women by R Jiang, JAE Manson, MJ Stampfer, S Liu, WC Willett… – Jama, 2002 – jamanetwork.com
Sunflower Seed Butter and Almond Butter as Nutrient-Rich Alternatives to Peanut Butter by R Thomas, SE Gebhardt – Journal of the American Dietetic …, 2010 – jandonline.org
Healthy by TA Be – 2009 – palomar.edu