Nut Butter SHOWDOWN here and now ... Almond butter OR Peanut butter

I am sure you’ve heard the craze about whether peanut butter or almond butter is the better way to go. What if I told you this health craze has no definitive answer – I bet you’re still willing to splurge no matter which one is cheaper!

Often times we see that almonds are almost more than double the price than peanuts and this can determine which one is preferred over the other. From a nutrition point of view two options are most definitely like twins, but fraternal. When we look at the macro-nutrients between almond butter and peanut butter we see that they are both high in proteins and healthy fats. Almonds are typically higher in healthy fats whereas peanut butter is higher in protein.

What really makes this nut battle thrive?

All things considered they are both rich in antioxidants – cell attacking agents OR toxins in the blood – and are great for that midday snack. The servings of a daily value are broken down into three categories – protein, fats, and carbs. Meaning that the calories are nutritionally around the same except for dietary saturated fats ranging slightly higher in peanut butter than almond butter. The underlying principle that the body needs fat for fuel and energy is systemic based on this theory.

Fats essentially supply calories by helping the body to absorb vitamins and nutrients that are necessary for proper function. All fats that are consumed contain a mix of different types of these energy fuels.

WHERE IT ALL STARTS

The breakdown process begins as soon as it touches the inside of the mouth and we start chewing our food. We break down smaller pieces as we chew so that is easier to go down the esophagus and into the stomach. There are tiny enzymes in our saliva that help us to break down the fat in the food. IN the stomach there are acids and enzyme that work together in breaking down the food further to help with the digestion and absorption process.

Once that pre-digestion happens is when everything moves out of the stomach and into the gut lining of our small intestine where the majority nutrients are absorbed. Onto the role of the pancreas where the remainder of fat, carbs, and protein are broken down into smaller pieces and then is passed onto the liver to help aid delivering whatever is left over into the large intestine.

THEN WHAT?

Once everything has been properly digested these fatty acids are then passed throughout the lymph system – responsible for removing toxic waste and transporting white blood cells that fight off harmful agents in the body – then through the body via the bloodstream which then will be stored or used as an energy source. Dietary fat intake is recommended and needed for your body to run smoothly together without putting too much strain on one organ over another.

WHAT ARE CONSIDERED AS GOOD or BAD FATS?

I am going to break down the four basic types of fats and how they are converted once consumed.

1. Saturated fats

Commonly found in fattier pieces of meat (chicken, pork, lamb, beef, etc.), dairy products, coconut oil and palm oil are saturated fats. Some studies show that saturated fats are neither good nor bad for our health. This research is based on a heart healthy study rising awareness that consumption of saturated fats can raise blood lipids – good and bad cholesterol causing possible risk of heart disease and inflammation.

Recent studies show that someone who replaces a high saturated fat diet with less fats and equal amounts of refined/processed carbs will likely see no beneficial change in blood levels. Now, eating a diet of refined carbohydrates will lower the bad cholesterol, but will also take its toll on the good cholesterol as well. Ultimately leading to increased risk of heart disease.

Some foods that are containing a high saturated fat content include:

• Beef

• Pizza/cheese

• Reduced fat milk, cheese, butter, dairy desserts

• Cookies, other baked goods

• Fast food items

Not only can eating a healthy diet of reduced saturated fats help in preventing insulin resistance. The evidence shows that unsaturated fat may be the healthiest option.

Unsaturated fats contain two sub categories: Monounsaturated & Polyunsaturated fatty acids. Unsaturated and medium chain fatty acids (MCFA) are digested and absorbed more easily through the stomach by digestive enzymes that attack and break the nutrients down once in contact with our saliva.

2. Monounsaturated fats

Debates are up and rising that there is a chance with increasing consumption there could be a decline in cardiovascular disease. These are normally stored at room temperature and are conformed of a liquid base since they work to improve blood cholesterol levels and work to ease any inbound inflammation. These type of fats are typically found in a plant base such as oils, nuts, and even seeds.

Commonly known monounsaturated foods are:

• Avocados

• Eggs

• Almonds

• Pecans/ hazelnuts

• Pumpkin OR sesame seeds.

Most of the liquid room temperature and oil based dressings are high in omega 6 fatty acids. The chain length is determined by the length of bonds – short and medium chains (omega 3 & 6).

3. Polyunsaturated fats

Omega fatty acids are an important type of fat that cannot be made in the body on its own. It has to come from a food or supplemental source. There are two types of omega- fatty acid chains: omega-3 & omega-6. The main difference between the two is the source of which we receive the fat from.

Foods that include omega-3 fatty acids:

• Peanut Butter and/ OR Almond Butter

• Seed oils (Sunflower, corn, and flax seed)

• Walnuts/Flax seeds

• Fish (Salmon – Sockeye, White fish, trout, bass, etc.)

*FUN FACT ~ Humans and fish do not produce this omega fatty acid on their own, so this brings a whole new meaning to the phrase “We are what we eat”. Omega 3’s are converted into Alpha-linolenic acid (form of energy) which is a plant form that can only be obtained in the diet.

As an essential component of your diet there are a ton of health benefits that stem from these types of fats including reduced blood pressure, improvement on mental health, decrease fatty liver, promotes bone density and health, and even can reduce symptoms of asthma.

4. Trans fats

The type of fat that should be avoided at all costs – these are often found in pre-made nut butters; and have no nutritional value to contribute to. They are very harmful to our health since our body has no way of sending the fat to a specific storage area. These are made by heating and reheating liquid vegetable oils to convert oil into a solid, which makes them function similarly to margarine, shortening, or vegetable/soy/palm oils in certain nut butters. This means that the foods will not break down or go rancid as soon. These oils are commonly used for fast food, fried foods, baked goods, and processed or packaged snacks.

Inflammation is caused by various types of trans-fats making this one of the worst types of fat that anyone can have. An inflammatory response happens when insulin resistance is heightened through the bloodstream in turn causing the body to release white-blood cells and attack. Once trans fats make their way into our blood there is nowhere for the fats to go since they are unable to be broken down.

The body develops a buildup of fats in the arteries causing blockages where white blood cells are produced and attach to these toxins in the blood stream causing the body to react with a weakened immune system. When there is an immune response that stays in place over a course of time other symptomatic ailments arise such as nutrient deficiency, thyroid issues, gut issues, and other chronic health conditions such as chronic pulmonary disease and even the possibility of a stroke.

WHAT WOULD YOU GRAB?

It is no shock that eating a healthier diet filled with healthier fats from almond butter or peanut butter can contribute to eating less, therefore, less weight loss a decreased risk of cardiovascular disease, and decline in other possible health concerns. Keeping fat consumption to 30% or less of daily caloric intake is just as important. Looking out for sugar and preservatives is a large component to deciding whether you are going to grab for that tasty almond butter or freshly ground peanut butter. There are not too many known brands that make almond butter except some of the most common Jiffy on the market.

ORGANIC or REGULAR?

Peanuts tend to be a highly overgrown nut it is much easier to find this tasty crop on sale. Thinking organic versus regular? Peanuts tend to have a higher preservative and pesticide content since they are cheaper and easier to find. I recommend going for an organic peanut or regular almond butter since it is pricey as is. Spending a little more for your long term health is a great consideration and of course that is in relation to your current financial situation.

Given my experience peanuts are known to be more “addictive” and less filling when people are on that search to lose weight whereas those that feel full can find that with eating almonds. Further nutrition facts state that peanuts are considered to have a higher mold and fungus content allowing for bad bacteria to present itself. A plethora of health issues can arise from this bacteria, Candida (overgrowth of yeast), auto immune disease, thyroid issues, Hashimoto’s, and other chronic illnesses. Unless you are soaking and drying any nut or seed that you buy from the store (pre-packaged, picked, or bagged) then I would recommend that you can never be too safe.

PUTTING IT ALL TOGETHER

In a tablespoon test amongst the two there are more nutrients such as vitamin E, iron, magnesium, and calcium in Almond butter where peanut butter does not contain as many of the vitamins and minerals. Although peanut butter has a slightly higher protein content there is a slight debate that against the two there are more mono and polyunsaturated fats leading almond butter with a higher health benefit overall.

Aside from this, the most important determining factor is going to be your taste buds. There is a difference in the kitchen depending on what you are whipping up, but they both have really great health benefits including essentials for healthy skin, metabolism, more energy, immunity, and great tastes!

Let me know what you think and tell me your favorite almond butter or peanut butter recipe!

Now go out there and let your taste buds be the judge!

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