Peanut butter is an American classic. You probably ate it while growing up! And while it can be paired with sweets, peanut butter is a nutritious food. No wonder it’s so popular.
In recent years, almond butter has stolen the spotlight. It’s the ultimate trendy health food. But that also comes with a price – literally. Almond butter costs twice as much as peanut butter.
You might be wondering if it’s worth it. And aside from cost – is there any difference? Here’s what you need to know.
1. Appetite And Satiety
Nuts are perfect for weight control. They’re packed with protein and fiber – two filling nutrients. You’ll feel satisfied for a long time. Later on, you won’t be tempted to overeat.
According to the European Journal of Nutrition, almonds can control energy intake over the entire day. It has the best effect when eaten as a mid-morning snack.1 One tablespoon of almond butter has 3.35 grams of protein and 1.6 grams of fiber.2
Peanuts are also filling. One tablespoon of peanut butter contains 3.55 grams of protein and 0.8 grams of fiber.3 While it has less fiber than almond butter, peanut products can still keep hunger at bay.4 Plus, according to one study in JAMA, women who eat nuts generally weigh less.5
2. Heart Disease Risk
In the United States, heart disease is the leading cause of death. It kills more than 600,000 people each year.6 Luckily, it’s possible to keep heart disease at bay. Both almond and peanut butter can help.
Almonds can lower high cholesterol – a major heart disease risk. It’s all thanks to healthy fats like polyunsaturated and monounsaturated fatty acids.7
Additionally, almond butter without added salt is low in sodium, making it ideal for hypertension.8
Peanuts have their own benefits to brag about. They’re linked with low blood pressure – a
3. Diabetes Risk And Control
About 29.1 million Americans have diabetes.10 But like heart disease, diet changes everything! This is where nut products come into play. Eating nuts five or more times a week can actually reduce your diabetes risk by 27 percent.11
If you already have diabetes, nuts can still
In a study by the Journal of the American College of Nutrition, markers of insulin sensitivity improved when 20 percent of calories were from almonds. At the same time, it lowered “bad” LDL cholesterol in adults with pre-diabetes. These findings are significant, as high cholesterol and diabetes often crop up together.12
Another study found that almonds can relax inflammation and oxidative stress in type-2 diabetes patients.13 Again, almond products have the potential for both prevention and control.
Peanuts have a similar effect. When eaten with breakfast, peanuts control postprandial
The Final Verdict
As you can see, almond and peanut butter are neck to neck. Each one can fight chronic disease in a natural, tasty way. So, which is better?
The answer is simple: Whatever you like! The best one is the one that you’ll eat. If you can afford almond butter and like the flavor, go for it. But if you prefer peanut butter, that’s great, too.
For both options, pay attention to caloric intake. It can add
|↑1||Hull, Sarah, Roberta Re, Lucy Chambers, Ana Echaniz, and Martin SJ
|↑2||Basic Report: 12195, Nuts, almond butter, plain, without salt added. United States Department of Agriculture.|
|↑3||Basic Report: 16398, Peanut butter, smooth style, without salt. United States Department of Agriculture.|
|↑4||Peanuts linked to same heart, longevity benefits as more pricey nuts. Harvard Health Publications.|
|↑5, ↑15||Jiang, Rui, JoAnn E. Manson, Meir J. Stampfer, Simin Liu, Walter C. Willett, and Frank B. Hu. “Nut and peanut butter consumption and risk of type 2 diabetes in women.” Jama 288, no. 20 (2002): 2554-2560.|
|↑6||Heart Disease Statistics & Maps. Centers for Disease Control and Prevention.|
|↑7||Musa-Veloso, Kathy, Lina Paulionis, Theresa Poon, and Han Youl Lee. “The effects of almond consumption on fasting blood lipid levels: a systematic review and meta-analysis of randomised controlled trials.” Journal of Nutritional Science 5 (2016).|
|↑8||In Brief: Your Guide To Lowering Your Blood Pressure With DASH. National Heart, Lung, and Blood Institute.|
|↑9||Luu, Hung N., William J. Blot, Yong-Bing Xiang, Hui Cai, Margaret K. Hargreaves, Honglan Li, Gong Yang et al. “Prospective evaluation of the association of nut/peanut consumption with total and cause-specific mortality.” JAMA internal medicine 175, no. 5 (2015): 755-766.|
|↑10||2014 National Diabetes Statistics Report. Centers for Disease Control and Prevention.|
|↑11||Gorrepati, Kalyani, S. Balasubramanian, and Pitam Chandra. “Plant based butters.” Journal of food science and technology 52, no. 7 (2015): 3965-3976.|
|↑12||Wien, Michelle, David Bleich, Maya Raghuwanshi, Susan Gould-Forgerite, Jacqueline Gomes, Lynn Monahan-Couch, and Keiji Oda. “Almond consumption and cardiovascular risk factors in adults with prediabetes.” Journal of the American College of Nutrition 29, no. 3 (2010): 189-197.|
|↑13||Liu, Jen-Fang, Yen-Hua Liu, Chiao-Ming Chen, Wen-Hsin Chang, and CY Oliver Chen. “The effect of almonds on inflammation and oxidative stress in Chinese patients with type 2 diabetes mellitus: a randomized crossover controlled feeding trial.” European journal of nutrition 52, no. 3 (2013): 927-935.|
|↑14||Reis, Caio EG, Daniela N. Ribeiro, Neuza MB Costa, Josefina Bressan, Rita CG Alfenas, and Richard D. Mattes. “Acute and second-meal effects of peanuts on glycaemic response and appetite in obese women with high type 2 diabetes risk: a randomised cross-over clinical trial.” British Journal of Nutrition 109, no. 11 (2013): 2015-2023.|