In the past, there were just two choices when it came to choosing what type of nut butter to eat: creamy or crunchy peanut butter.Unfortunately, much of what was on the market at that time was filled with sugar and hydrogenated oils (trans fats). But then almond butter cam along, and suddenly, the peanut butter version had a much needed competition.
Today, store shelves are filled with all kinds of peanut butter alternatives, with nuts and seeds, each with a unique flavor and nutritional profile. Here are our top three alternatives to peanut butter that are worth the switch.
1. Cashew butter
When you eat cashew butter, you get a velvety cream that has a buttery, almost indulgent flavor. And with a high content of healthy fats.
A large study (more than 4,000 subjects) analyzed the impact of different ratios of macronutrients on blood glucose control. They found that replacing just 5 percent of daily calories from carbohydrates, or saturated fats, with fats Monounsaturated or polyunsaturated can have favorable effects on controlling blood sugar.
2. Sunflower Seed Butter
Collected from the seeds of the sunflower plant, sunflower butterhas a surprisingly similar texture to that of peanut butter.
Its nutritional benefits include high levels of healthy fats along with a range of minerals including manganese, copper, phosphorus and magnesium. It is also a great source of vitamin E. A serving of 2 tablespoons contains a whopping 27 percent of your daily needs. This is good news, given the strong antioxidant properties of vitamin E.
3. Walnut butter
Although not as common as other nut butters, thewalnut buttervariety is worth it for its rich slightly bitter taste and its impressive nutritional content. Among walnuts, walnut has a respected amount of omega-3 fatty acids. That means when you smear this nut butter on your morning toast or on top of apple slices, you will add a dose of this desirable fat to your diet.
Research published in the American Heart Association found that a diet high in fat from this rich walnut had a favorable impact on cholesterol in women with insulin sensitive overweight, resulting in lower levels of LDL “bad” And higher levels of “good” HDL cholesterol.