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The benefits of eating nuts -

It is a truth universally acknowledged that whole nuts are good for us. They contain heaps of fiber and healthy fats, and have been linked to a lower risk of disease.

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The benefits of eating nut butters? -

A handful of studies suggest, however, that the same cannot be said for nut butters. According to one 2019 study, only whole nuts are associated with a lower risk of disease.

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The 2019 study -

The study looked at the nut-eating patterns of more than 500,000 people and found that eating whole nuts is linked with a lower risk of cancer, respiratory, and heart disease.

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The 2019 study -

It found no such link with eating nut butters. However, we shouldn’t put too much faith in the results of that one study, since it doesn’t prove whole nuts are better than butters.

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Limitations of the study -

According to the study paper, people who eat nut butters are also more likely to smoke and less likely to exercise, which in itself contributes to the risk of heart disease.

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Limitations of the study -

Also, the people who eat whole nuts may be eating a range of nuts, thus benefiting from the variety of nutrients this provides. The same cannot be said for those eating nut butters.

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Other studies -

There are also studies that suggest nut butters are just as beneficial as whole nuts. One study looked at 38 participants who added either whole almonds or almond butter to their diet for four weeks.

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Lack of research -

Results of the study showed that all forms of almond reduced LDL cholesterol. The reality is, however, that research into nut butters is trailing behind research into whole nuts.

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Processed vs. unprocessed foods -

We do know that processed foods are generally less healthy than unprocessed foods. By this logic, processed nut butters must be less healthy than their whole nut counterparts.

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Nut processing -

However, the process of turning nuts into butters is minimal; the roasting, blanching, and grinding of the nuts does not remove as many nutrients as one might expect.

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Nut processing -

According to one professor at King’s College London (KCL), "Removing the skin removes a bit of fiber, but it's not very much because the kernel still contains lots of fiber."

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Nut processing -

It may even be that the process of making nut butters allows us to access more of the nuts’ calories and nutrients than we otherwise would.

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Releasing the nutrients -

Research suggests that we don’t access as many calories and nutrients as we might when eating whole nuts, because we do not break the nut down properly before swallowing.

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Tough cell walls -

According to one researcher at KCL, the cell walls in some nuts, such as almonds, are quite tough and lots of fats and proteins are kept within the cell walls when eating nuts whole.

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Tough cell walls -

The process of making nut butters breaks down more of those cell walls and helps to release those all important nutrients before we consume the nuts.

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Caveats -

This effect of nut processing may depend on two factors, however: whether the butter is smooth or crunchy, and the type of nut used.

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Smooth vs. crunchy -

Smooth butters may be more nutritious than crunchy butters because more of the nuts’ cell walls are broken down during processing and thus more nutrients are released.

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Smooth vs. crunchy -

According to one lecturer at the University of Surrey: "Any larger bits may mean there are still some intact cells the body doesn't break down, so it's likely to have fewer calories and nutrients than smooth nut butters."

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Type of nut -

The type of nut is also important because different nuts have different cell sizes, and the smaller the cell the harder it is to break down. The thickness of a nut’s cell wall may also be relevant.

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Added ingredients -

Another factor to consider in the whole nut vs. nut butter debate is the ingredients that are added to nut butters, which include salt, sugar, and palm oil.

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Added ingredients -

But according to one assistant professor at Florida State University, a nut butter with added ingredients will have a similar nutrient profile to whole nuts.

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Top tip -

Apparently we should try to look for nut butters that separate, because butters that have one texture contain added oils.

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Whole vs. blanched nuts -

We should also look out for nut butters that are made with whole nuts rather than blanched nuts. Whole nut butters include the skin of the nut and therefore provide more fiber.

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Accompaniment -

The nutritional benefits of a nut butter also depend on what we eat them with. One professor at the University of Otago in New Zealand has some pretty specific advice on this.

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Accompaniment -

She says: “If it’s peanut butter going on wholegrain bread, that’s quite a good snack or meal, but if it’s on more refined food, that’s not the best.  It does depend what you’re putting it on.”

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Variety is key -

A final point to consider is that we should eat a variety of different nuts in order to gain the highest possible nutritional value. This is because each type of nut has a different nutrient profile.

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Variety is key -

It is easier to eat a variety if you opt for whole nuts rather than butters, although mixed nut butters do exist. Look out for one!

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Conclusion -

Despite a lack of conclusive research, it would seem that nut butters have a number of nutritional benefits and should be incorporated into our diet.

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Conclusion -

The expert advice seems to be: avoid nut butters with added ingredients where possible, and try to mix up the types of nuts and nut butters you consume.

Sources: (BBC)

See also: Eating fish: how healthy is it really?

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