Peanut butter seems to be the only option in terms of nut butter ? Luckily for you, times have changed. Today there are a myriad of options, from almond to cashew and sunflower seeds, all can add a more nutritious and variety to your daily diet. Note that nut butter made from pecans, walnuts, pistachios, hemp, Brazil nuts are much harder to find, but certainly available in specialized stores or to do at home.
Oilseeds offer a multitude of nutritional benefits :
- Very high amounts of “good” lipids (monos and polyunsaturates)
- Abundance of vitamins B and E; Rich in minerals (manganese, magnesium, copper, iron, zinc …)
- Good vegetable protein content (even if not consumed for this purpose)
- Phytochemicals and antioxidants galore
- And more !
Here is a list of different oilseed butter (nuts and seeds) which each offer different advantages.
The most popular and dense nutritionally (with peanut), with a softer and less salty taste than peanut butter. It is a source of vegetable proteins, vitamin E, magnesium, manganese, copper …. Almond butter also ranks number one for all fitness addicts with its monounsaturated fat and fiber content and a strong alkalizing potential. It is the simplest solution as an alternative to peanut butter and easily available in store. In addition, many of those who are allergic to peanuts are not allergic to almonds.
Although this is not technically an oilseed (peanuts are legumes), we are obliged to mention it. Cheap and adaptable in any situation, peanut butter has a lower content of fat and calories and higher in vegetable proteins than most nut butter . It also contains more niacin (vitamin B3).
A lower content of vegetable proteins and fibers than almond or peanut butter, but rich in copper, magnesium and phosphorus. Cashews contain less fat than many other types of nuts and are rich in vitamins K and E. Its antioxidant potential is quite interesting and also contains phytosterols. A taste similar to that of peanut butter. Cashew nut butter can sometimes cause reactions in people allergic to peanuts.
Pistachio butter is slightly sweet and exists in different shades of green. Compared to other nuts, pistachios are significantly richer in lutein and zeaxanthin, potent antioxidants. An excellent source of copper and vitamin B6, manganese, phosphorus and thiamine. Rich in vitamins and phytonutrients, it is also one of the most low-calorie and high-fiber oilseeds.
The highest manganese content and stuffed with vitamin A, B and E in addition to minerals like magnesium and potassium … not to mention a ton of fiber. With a higher calorie content than “classics”, it is also richer in various phytochemicals and antioxidants.
It is a good source of vitamin E, it contains a good dose of vitamin B6 and folate as well as manganese. It also contains a smaller amount of saturated fat.
The nuts contain a number of neuro-protective compounds, including vitamin E, folic acid, melatonin and omega 3 (anti-inflammatory). It is also abundant in polyphenols, or antioxidant compounds. However, it is rare because of its difficult conservation and its exorbitant production cost.
With a good dose of vegetable proteins, fiber, potassium as well as beta-carotene, it has everything to please.
One of the most expensive and high-calorie macadamia nut butter is renowned for being creamy as well as slightly sweet, the best able to take you to paradise. But in addition to being one of the tastiest, it contains a good dose of thiamine, or vitamin B1. Macadamia nut also has the lowest omega 6 content (a fatty acid known to be pro-inflammatory) of all oilseeds.
It is less sweet than the butter from other oilseeds, but it is also rich in fiber, antioxidants (such as vitamin E and selenium), vitamins B, copper, zinc, folic acid, iron, phytosterols and Linoleic acid. Sunflower seed butter has a higher polyunsaturated fatty acid content than other nuts and therefore tends to rancid faster. This substitute must be refrigerated. Finally it is a great option for those who are allergic to nuts.
Sesame (golden or black)
The “Tahini”, rich in omega 3 and loaded with phytosterols as well as group B vitamins, offers a good alternative to all walnut allergic. Sesame seeds also contain sesamin and sesamol, two unique lignans (phenolic compounds), good for cardio vascular health. On the mineral side, there are also good doses of zinc, iron, phosphorus (exceptional!), Magnesium, selenium and calcium.
Similar to the macadamia nut butter flavor, it is known for its very high content of selenium.
A good source of iron and the highest levels of omega-3 and omega-6 fatty acids. Its popularity is due in fact to its ratio in essential fatty acids more interesting (3: 1). It is also rich in dietary fibers, minerals and vitamins B, C and E. It has the highest carbohydrate content (~ 30%) and is also rich in vegetable proteins (35%!). An important point to note.
To the particular taste, it is a good source of isoflavones, iron, magnesium, phosphorus, potassium and zinc. The soybean butter contains omega fatty acids, calcium, iron, and vitamin K. Soy has a lower lipid content than all other nut and seed butter, but its protein is better Quality, in greater quantity and have a better balance of essential amino acids (which your body needs). It can therefore be used as a vegetarian alternative to animal proteins.
It’s all about moderation
In conclusion, no matter what type of oilseed you choose, be sure to choose a “natural”, healthy and simple option without adding salt, sugars, additives or fats. I can not stress that enough! The most important thing when choosing an oilseed butter is to look at the ingredients. The only ingredient that should be listed is itself. Finally, pay attention to the size of the portion, they are all very high in calories. So do not over do yourself even though it may be delicious.