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Peanut Butter. Almond Butter. Sunflower Butter. Coconut Butter. Soy Butter. Cashew butter. Walnut butter. Multi-nut butter. Nutella (or hazelnut butter). Diminished-fat. No-stir. Pure. Natural. Powdered. Which of those are the healthiest nut butter? This publish is your information to discovering the healthiest nut butter: The distinction between peanut, almond, sunflower, walnut, cashew, soy butters and which one is the perfect!

There are actually so many nut and seed butter choices on the market it could actually make your head spin.

And so a lot of them declare to be wholesome, pure, low-calorie, a fantastic various to peanut butter, and so forth. that it may be complicated to determine which nut butter is truly the healthiest for you!

That’s the place this publish is available in 🙂

I’ve executed the analysis and have discovered the perfect, healthiest, truly-good-for-you (and good tasting!) nut butters on the market, and these are the outcomes.

That is your information to discovering the healthiest nut butter for you and your loved ones!

To begin — is there a well being distinction between the classes of nut butter? For instance…

Is Almond Butter more healthy than Peanut Butter?

Peanut, Almond and Sunflower Butter are the healthiest – as lengthy because the model you purchase doesn’t embrace processed components, sugar, or stabilizers (extra on that in a sec). There are minor variations in vitamin/mineral content material between the three, however within the portions you’d eat them, it’s principally a wash. The predominant variations are with style and allergy-related points.

The remainder of the nut butters will not be as wholesome (coconut, hazelnut, macadamia, pecan, walnut, cashew) — they’re all larger in fat and decrease in protein than almond/sunflower/peanut – so use these sparingly! Whereas the fat from these butters are wholesome, you possibly can have an excessive amount of of an excellent factor 🙂

Listed below are my Prime Eight Ideas for locating the healthiest nut butter:

#1 | The components record needs to be brief. Two components max for a single nut butter. The components ought to actually simply be no matter nuts are within the butter (e.g. almonds), and salt (it’s also possible to get a no-salt model). So for an almond butter, you’re on the lookout for “Roasted almonds, salt” or “Uncooked almonds, salt” or simply “Almonds.” Identical for a peanut, cashew, walnut, sunflower seed or any nut butter you purchase.

#2 | Natural is nice, however the components matter extra. In case your nut butter has the USDA natural seal on it, nice! But when that very same nut butter has “sugar, palm oil, and so forth.” on the components record, you’re higher off getting a non-organic nut butter that simply has “peanuts, salt” on the components record.

#3 | No-stir is a BAD factor!! I can’t stress this sufficient. Corporations put “no stir” on the entrance of the label prefer it’s a profit, however all which means is that some form of palm oil or hydrogenated oil has been added to the nut butter to make it shelf-stable. Nuts are primarily fats. Once you grind them up and retailer them, the fats ought to separate from the bottom up nuts. Stirring is an efficient factor. So is refrigeration, which brings me to…

#4 | Nut butters ought to NOT be capable to sit out with out going rancid. A whole lot of “no-stir” nut butters may also be stored within the pantry (non-refrigerated) when you open them. Once more, that is due to both hydrogenated oils or palm fruit oil preserving the nut butter – which suggests the nut butter is simply too processed. Nut butters ought to must be refrigerated after opening.

#5 | Keep away from these phrases on the label: honey/honey nut/honey roasted/honey flax, maple, flavored, vanilla, chocolate, nutella/hazelnut. Apart from the nuts/seeds, and salt, no different components needs to be added. All these phrases imply is that the nut butter has tons of added sugar and is extra like a dessert than a nut butter needs to be.

#6 | Diminished-fat is BAD. Diminished fats peanut or almond butters principally have the very same energy as full-fat nut butter, however as a substitute, to decrease the fats content material, a ton of sugar and different processed components (corn syrup solids anybody?) are added to provide the nut butter the “really feel” of a full-fat model. Nuts have wholesome fat which are good for you! Diminished-fat is unhealthy. Full fats is sweet.

#7 | Sugar ought to NOT be on the components record. Nuts are naturally candy. If you happen to see “sugar” or “syrup” on the components record, don’t purchase that nut butter!

#8 | NO Palm Fruit Oil (or Palm Oil) and NO Hydrogenated Oils (or Hydrogenated Vegetable Oils, Partially Hydrogenated Oils) on the components record. Why? See my observe on the finish of the publish.

And now: My Healthiest Nut Butter Shopping for Information!

Beneath are the perfect and the worst manufacturers for peanut butters, almond butters, nut butter alternate options (peanut-free), peanut butter powders and reduced-fat nut butters.

Peanut Butter

healthiest nut butter guide: graphic of all the peanut butter brands available that are healthy

The Finest Peanut Butters

All of those varieties above have actually two components: peanuts, salt. Since Nutzo is a nut butter mix, their components are: natural roasted peanuts, natural roasted cashews, natural roasted almonds, natural roasted flax seeds, natural roasted brazil nuts, natural roasted hazelnuts, natural roasted sunflower seeds, sea salt (which as you’ll see – are simply the entire nuts/seeds and salt, so it’s nice!) Smucker’s was a pleasing shock. Even Smucker’s non natural model has these components: Peanuts, 1% or much less of Salt. All of those choices have ~200 energy for two tbsp, ~16g fats, 1g sugar, and 7-8g protein.

The Worst Peanut Butters

  • Skippy (Contains all of their varieties together with Skippy Pure Peanut Butter)
  • Jif (Contains all of their varieties together with Jif Pure Peanut Butter and Merely Jif Peanut Butter)
  • Peter Pan (Contains all of their varieties together with their Whipped Peanut Butter)
  • Justin’s (Contains all of their varieties)
  • Any “no-stir” or flavored peanut butter varieties (Observe: a number of the manufacturers above have no-stir variations of their peanut butters and honey roasted/and so forth. variations as properly that needs to be averted!)

Some notes:

Justin’s Basic is misleading: the packaging appears prefer it needs to be wholesome, however the components record has Palm Oil. And their “Honey” model has these components: Dry Roasted Peanuts, Natural Honey Powder (Natural Evaporated Cane Sugar, Natural Honey), Palm Oil, Sea Salt. Not good!

Skippy Pure/Jif Pure are additionally misleading: the packaging appears prefer it needs to be wholesome, however the components record has Sugar, and Palm Oil in it. Positively keep away from.

All of Skippy/Jif and Peter Pan’s common varieties have Sugar, Hydrogenated Vegetable Oils (Cottonseed & Rapeseed), Honey, Molasses, and Partially Hydrogenated Oils between them. Keep away from in any respect prices!

Almond Butter

healthiest nut butter guide: graphic of all the almond butter brands available that are healthy

The Finest Almond Butters

These guys have two components: almonds, salt. It’s nice! A 2 tbsp serving has about 190 energy, 17g fats, 2g sugar and 7g protein.

The Worst Almond Butters

  • Barney Butter (All varieties)
  • Justin’s Basic Almond Butter (All varieties)
  • Jif Creamy Almond Butter
  • Any flavored(e.g. maple, honey, and so forth.) or no-stir almond butters – together with these varieties from Entire Meals or MaraNatha

Barney Butter is misleading: Their packaging appears so wholesome, however their components record all the time has Natural & Truthful Commerce Cane Sugar, and Palm Fruit Oil on it. I don’t care if the sugar is natural or fair-trade. Sugar is sugar, and shouldn’t be in nut butters 🙂 Justin’s Basic has an identical difficulty!

Jif Creamy Almond Butter has these components added: Sugar, Hydrogenated Vegetable Oils (Rapeseed, Cottonseed and Soybean), Sunflower Oil. Not good!

Nut Butter Options (Peanut-Free)

healthiest nut butter guide: graphic of all the peanut-free brands available that are healthy

The Finest Peanut-Free, Nut Butter Options

All of those manufacturers are wonderful. SunButter natural has just one ingredient: Roasted natural sunflower seeds, which is nice! 2 tbsp runs you 220 energy, has 2g fiber, 1g sugar, 6g protein. Nutzo Energy Gas is superior as a result of it has: natural roasted cashews, natural roasted almonds, natural roasted brazil nuts, natural roasted flax seeds, natural roasted hazelnuts, natural roasted chia seeds, natural roasted pumpkin seeds, and sea salt. 2 tbsp = 180 energy, 3g fiber, 1g sugar, 6g protein.

Not Nice, However Not Horrible Nut Butter Options

  • Dealer Joe’s Sunflower Seed Butter
  • Artisana Uncooked Coconut Butter

My predominant difficulty with Dealer Joe’s sunbutter is that they add sugar to it. So a 2 tbsp serving finally ends up with 3g sugar as a substitute of 1g or <1g. Apart from that their sunbutter simply has sunflower seeds + salt, so it’s not splendid due to the sugar however not horrible. Coconut Butter is actually simply floor up coconut. Artisana’s model actually simply has one ingredient: coconut. In that sense, it’s good. However coconut butter has nearly no protein (2g per 2 tbsp) — so it gained’t be as filling as a standard nut butter.

The Worst Nut Butter Options

  • Nutella
  • I.M. Wholesome Soy Nut Butter

Nutella is marketed as this wholesome breakfast “nut butter” unfold, however it’s actually a sweet bar in a jar. Listed below are the components: Sugar, modified palm oil, hazelnuts, cocoa, skimmed milk powder, whey powder, lecithin, and vanillin. The primary ingredient is sugar! 2 tbsp of Nutella has 200 energy, 1g fiber, 21g sugar (greater than a Snicker’s bar) and 3g protein. Keep away from this!

I.M. Wholesome Soy Nut Butter has Roasted Soybeans (Non-GMO), Naturally Pressed Soy Bean Oil, Granulated Cane Sugar, Maltodextrin, Palm Oil, Salt. Every part highlighted in purple is why you must keep away from this nut butter. If it was simply soybeans and salt, it might be okay! The remainder of these components are pointless.

Powdered / Low-Calorie Peanut Butter

graphic of all the powdered peanut butter brands available that are healthy

Basically, I’m not an enormous fan of powdered peanut butter as a substitute for normal peanut butter – as a result of it simply doesn’t style the identical and has a bizarre texture when combined with water. That mentioned, powdered peanut butter can work nice in smoothies, curry sauces, cooked dishes, and so forth. Or, you possibly can combine it with common peanut butter so as to add a protein punch to your Peanut Butter sandwich.

The Finest Powdered Peanut Butter

The Worst Powdered Peanut Butter

  • PB2 (2 tbsp = 45 energy, 2g fiber, 1g sugar, 5g protein): Elements — Roasted peanuts, sugar, and salt. My predominant difficulty with PB2 is that they add sugar to their peanut powder. It’s not wanted!
  • Higher N’ Peanut Butter (2 tbsp = 100 energy, 2g sugar, 4g protein, 2g fiber): Elements — Peanuts (as defatted peanut flour and pure peanut butter), tapioca syrup, pure water, dehydrated cane juice, rice syrup, vegetable glycerin, soy flour, salt, tapioca starch, pure meals flavors, paprika & annato (for coloration), calcium carbonate, lecithin, nutritional vitamins E & C. Nearly all of components in Higher N’ Peanut Butter are completely pointless, and are added to make the product style and really feel identical to common peanut butter.

Diminished Fats Peanut Butters

Reduced fat peanut butter

By no means purchase reduced-fat nut butter. Right here’s why:

Simply have a look at the components record for Skippy Diminished Fats: Roasted Peanuts, Corn Syrup Solids, Sugar, Soy Protein Focus, Salt, Hydrogenated Vegetable Oil (Cottonseed, Soybean and Rapeseed Oil) To Forestall Separation, Mono- and Diglycerides, Minerals (Magnesium Oxide, Zinc Oxide, Ferric Orthophosphate, Copper Sulfate), Nutritional vitamins (Niacinamide, Pyridoxine Hydrochloride, Folic Acid). It’s a far cry from “peanuts, salt.”

Why must you keep away from Palm Oil and Hydrogenated Vegetable Oils (or partially hydrogenated oils) in nut butters? 

  1.  They’re preservatives and stabilizers. They’re added to boost the shelf lifetime of the nut butter (which actually is already tremendous lengthy when refrigerated – it doesn’t must be enhanced).
  2. Partially hydrogenated oils include trans fat which have been linked to coronary heart illness.
  3. Totally hydrogenated oils are nonetheless unhealthy for you in that they’re very excessive in processed, saturated fat that are mixed with vegetable oils to create a substance similar to partially hydrogenated oils. I keep away from them as a result of they’re pointless and the proof is inconclusive on whether or not they contribute to coronary heart illness (supply). And admittedly, they haven’t any place in a nut butter.
  4. Palm oil, whereas not as unhealthy as absolutely hydrogenated or partially hydrogenated oils – remains to be a preservative added to maintain the nut butter from separating (e.g. “no-stir”). The FDA warned not too long ago that “palm oil shouldn’t be a wholesome substitute for trans-fats” as a result of a authorities examine confirmed that the saturated fatty acids present in palm oil “are related to elevated heart-disease danger components.” The World Well being Group got here to an identical conclusion. (supply).

So Backside Line: Select Almond, Peanut or Sunflower Butter, (or a combined nut butter that features all 3), and make it possible for the components record simply has the names of the nuts included and salt. No sugar, no added oils, nothing else. For allergy-safe lunches, Sunflower Butter is your best option.

If you happen to’re on the lookout for extra grocery suggestions, try these useful guides

I hope this publish helps you discover the perfect nut butter for you and your loved ones! And to sum all of it up, right here’s a useful infographic which you could print out and take with you while you’re grocery buying!

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healthiest nut butter. nutritious food for kids. quick easy recipes, healthy food for picky kids, healthy food for picky husband, healthy tasty food, healthy food on a budget