- Dietitians say peanut butter and almond butter are equally healthy and nutritious.
- Both these plant-based spreads are heart-healthy and may help with blood sugar management.
- Peanut butter may support brain health, while almond butter may help fight inflammation.
When it comes to nut butters, there’s no shortage of variety (cookie crunch peanut butter, anyone?). However, two of the most popular nut butters are peanut butter and almond butter. Of course, they’re both delicious. But which one is the healthiest? To find out, we asked registered dietitians. Their answer: It’s a tie! So, whether you prefer a classic PB&J sandwich or like to swirl a spoonful of almond butter into your morning oatmeal, you’re in good hands either way.
What makes each of these tasty nut butters so great for you? Read on as we spill the details.
Benefits of Peanut Butter
It’s Heart-Healthy
Research has found that people who frequently eat peanut butter tend to have lower total and LDL cholesterol than people who rarely eat peanut butter. Why? For starters, peanut butter is rich in plant protein (about 7 grams per 2-tablespoon serving). And studies have found that people who eat more plant protein have better cardiovascular health than people who favor animal protein. They may even have better longevity. ,
That’s not all. Peanut butter is loaded with heart-friendly mono- and polyunsaturated fats, which promote heart health by favorably impacting cholesterol.
It May Help Manage Blood Sugar
Peanut butter contains a balance of nutrients that may help regulate blood sugar. First, its protein and fiber (2 grams per 2 tablespoons) team up to slow the digestion of carbohydrates. Plus, with about 8 grams of carbs per 2 tablespoons, it’s also relatively low in carbohydrates. Depending on the brand, it may be free of added sugars (check the label to know for sure).
In addition, PB is also a good source of magnesium, a mineral that’s key for healthy blood sugar. Yet many of us don’t get enough of it. Two tablespoons contain 49 milligrams of this underconsumed nutrient (approximately 12% of the Daily Value).
It Might Support Brain Health
One small study found that healthy adults who ate 2 tablespoons of peanut butter daily for six months experienced improvements in memory and had less anxiety and depression. While these results need to be replicated in future studies, a daily serving of peanut butter could be a good thing for your brain!
It Can Help You Stay Full
Peanut butter isn’t just rich and satisfying. Its winning combination of protein and fiber may help you feel full longer between meals., For instance, protein has been shown to stimulate the release of hormones that keep you full while suppressing hormones that trigger hunger. Then, fiber pitches in to slow the rate at which glucose is absorbed by your digestive tract, which can also help reduce hunger. Considering that few foods provide this hunger-taming combo of nutrients, a couple of tablespoons of peanut butter might help you eat less.
Benefits of Almond Butter
It’s Also Heart-Healthy
Like peanut butter, almond butter also provides plant protein (roughly 7 grams per 2 tablespoons, just like peanut butter). What about fat? “While both [almond butter and peanut butter] are good sources of fat, almond butter has more heart-healthy monounsaturated fat and [slightly] less saturated fat compared to peanut butter,” says Sam Siegel, M.P.H., RDN.
Just like there’s research to support the heart-health benefits of peanut butter, there are studies that back almonds’ role in promoting heart health. For instance, research has shown that eating almonds may help lower blood pressure, decrease artery-clogging LDL cholesterol and increase favorable HDL cholesterol.
It May Also Help Manage Blood Sugar
“Almonds naturally contain all three macronutrients—carbs, protein and fat—which makes almond butter excellent for blood sugar control,” says Laura Burak, M.S., RDN. (Almond butter has slightly more fiber than PB: 3 grams per 2 tablespoons versus peanut butter’s 2 grams.)
As with peanut butter, this spread’s combo of protein and fiber can also help you stay full. That, in turn, can help promote a healthy body weight, which is important for long-term blood sugar control.
Almond butter also gives you a little more blood sugar–regulating magnesium. Clocking in at 89 mg per 2 tablespoons versus peanut butter’s 49 mg, the difference isn’t huge. But if you’re looking to increase your magnesium intake, almond butter has a slight edge.
It May Fight Inflammation
Perhaps almond butter’s biggest claim to fame is its vitamin E content. One 2-tablespoon serving gives you more than half your daily dose. This vitamin can help fight inflammation and oxidative stress. That’s important because chronic inflammation and oxidative stress can lead to a host of chronic health conditions like cardiovascular disease and type 2 diabetes.
Peanut butter also gives you a decent chunk of vitamin E (19% of the DV per 2 tablespoons). So, it’s no slouch when it comes to fighting inflammation, either.
Vitamin E isn’t the only way both of these nut butters help fend off inflammation and oxidative stress. Their mono- and polyunsaturated fats are also believed to be protective.
Which One Is the Healthier Pick?
In short, it’s a tie! Both peanut butter and almond butter are nutrient-dense spreads. “There is not one nut that is significantly better than another, as they all have healthy properties and fat profiles,” says Burak. “Choose whichever nut butter is accessible to you and you prefer taste-wise, but try to choose one that is just nuts (and salt).”
Plus, you don’t have to choose one. Why not increase the variety of these healthy spreads by rotating between both? Just be sure to avoid those with added sugar. “If you’re eating larger amounts [of nut butter] regularly, that’s when looking for low- or no-sugar-added options can make more sense,” says Siegel. The best way to find out for sure is to check out the Nutrition Facts panel. While you’re at it, take a look at the ingredient list. “Some brands add unnecessary oils, fillers or lots of sweeteners, which don’t really bring nutritional value,” says Siegel.
Our Expert Take
Given the variety of nut butters on store shelves, choosing the right nut butter can feel overwhelming. But there’s no need to stress. Dietitians say both peanut butter and almond butter are equally healthy choices. These nutrient-packed spreads are heart-healthy and can help keep blood sugar on an even keel. Plus, they’re filling and satisfying, so they may also help with weight management. Of course, there are slight differences between the two. For instance, peanut butter has been linked to cognitive health, and almonds have been shown to fight inflammation. But overall, the differences are minor.
No matter which you prefer, be sure to take a close look at the ingredient list and the Nutrition Facts panel to help you find the healthiest spread. “Ideally the ingredients in peanut butter or almond butter should be simply peanuts or almonds, and salt if you prefer,” says Burak. Other than that, the best nut butter for you is the one that tastes great and fits within your budget.
