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To butter or to NUT butter?

Butter gives our food and drinks more taste. But which one is best to spread the love?

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First, we have to break down the types of fat we get. There are saturated fats, unsaturated fats and trans-fats. Saturated fats and trans fats are seen as the “bad fats” which we want to avoid. Unsaturated fats are seen as the “good fats” which could help to decrease heart diseases and Type 2 Diabetes by keeping your arteries healthy. It can be broken down into polyunsaturated and monounsaturated fats but we will not go that deep…

Butter is mainly saturated fat while nut butters are mainly unsaturated fats. So there you have it! NUT butter is best!

So which nut butter is best?

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There is no significant difference between nut butters if you are worried about calories. One tablespoon of nut butter is around 100 calories each.

There is slight differences between peanut butter and almond butter. Almond butter contain more unsaturated fat and Vitamin E but less protein and fibre than peanut butter.

Both peanut butter and almond butter contain a healthy dose of monounsaturated potassium, B vitamins, magnesium, and zinc while normal butter might be fortified with vitamin A.

You get macadamia butter, walnut butters and even seed butters like tahini butter made from sesame seeds. Crazy?!

Of all the NUT butters, peanut butter is the cheapest way to go. I would swop the types of NUT butters around each month and get all those heart healthy fats in.

In conclusion: Most studies find that the type of nut or nut butter doesn’t matter. Eating five or more servings of either nuts or peanut butter per week significantly lowered the risk of cardiovascular disease in women. So go NUTS!

What to look for in a NUT butter?

Be aware that some brands of nut butters are sweetened with added sugar. Whatever NUT butter you decide on, aim for the natural version. In other words, check the ingredients label and make sure sugar isn’t on it. Choose products that have only one ingredient, your nut of choice (obviously) and skip butters that contain extra salt and sugar.

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  • In smoothies (especially with banana)
  • As a spread (on top of bananas, apple slices or celery)
  • During cooking or in porridges and smoothie bowls
  • On a teaspoon

Spread love as thick as you would spread NUT butter.

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