The Nutty Debate
I’m always contemplating about what to write about on my blog for the week and I usually think well it has to be original. But then I think of this quote by Johann Wolfgang von Goethe,
“All truly wise thoughts have been thought already thousands of times; but to make them truly ours, we must think them over again honestly, until they take root in our personal experience.”
I eat almond butter exclusively. It is actually quite impressive since I’m a commitment phobe. But I am 100% committed to almond butter. Peanut butter to me is like an ex I keep going back to expecting different results, but that never happens… I’ll get into my personal relationship later.
The Nitty Gritty
Peanut butter and almond butter on paper are very similar. But before we get too deep, let review; Peanuts are a legume and almonds are a nut. Peanut butter has more protein, but almond butter has more calcium. Almond butter has double the fiber than peanut butter…
The big difference between the two is their micronutrient content, says Campbell. Peanut butter contains 14% of your daily value of B6 and 22% of niacin, where almond butter only contains 2% and 5% respectively. However, almond butter contains almost double amounts of magnesium (28%) and iron (15%), triple amounts of the antioxidant vitamin E (28%), four times as much calcium (9%), and six times as much riboflavin (12%). (Refinery29.com)
They both have a lot to offer, but it just happens to come down what you are looking for. Again, a lot like a relationship; there are plenty of suitable options, but one is just going to agree with you more overall.
A turning point for me is that peanuts are highly susceptible to mold. This mold is called aflatoxin. Aflatoxin is a known carcinogen and almost unavoidable due to the way it’s grown and then transported in a humid and then non-refridgerated environment. And if I can why wouldn’t I avoid that? Peanuts also contain short-chained carbohydrates (Oligosaccharides, Disaccharides, Monosaccharides And Polyols) which the ones avoided on the FODMAPs diet often recommended for those suffering with IBS, Crohn’s disease, and other autoimmune disorders. According to my resources these sugars can be difficult for some to digest.
I grew up eating a lot of peanut butter, processed peanut butter; from PB&J sandwiches to Reese’s Cups. But as I started to pay more attention to my body it was apparent that my digestive system did NOT like peanut butter. I would get cramps and gas that resulted in constipation. The end did not justify the means. Luckily, I do not experience any of these problems with almond butter.
I am still on my journey of figuring out my digestive system, so it might be possible that my body is specifically sensitive to the FODMAPs. Also, peanut butter contains phytic acid which inhibits digestive enzymes and can interfere with absorption of calcium, magnesium, and iron resulting in gas and bloating. Who wants that? Not me… So I’ve learned my lesson and don’t go back to peanut butter even in my weakest moments.
What do your prefer? What do you use nut butter for? My favorite is having an apple with crunchy, salted, almond butter.
There’s no better time than now,