Ask Onix
Nut butters and health: A mixed reputation
Nut butters often face skepticism for their high calorie content, but research suggests their health benefits may be underestimated. While whole nuts are widely recognized for reducing risks of cardiovascular disease and cancer, studies on nut butters present a more nuanced picture.
Conflicting study findings
A 2019 study involving over half a million participants found that whole nuts-but not peanut butter-were linked to lower risks of cancer, respiratory diseases, and heart conditions. Researchers noted that peanut butter consumers tended to have less healthy lifestyles, including higher rates of smoking, red meat consumption, and lower physical activity.
Another explanation offered was that whole nut eaters might benefit from a variety of nuts, whereas peanut butter consumers often stick to a single type. A 2015 study similarly found that whole nuts were associated with reduced diabetes risk, a benefit not observed with peanut butter.
Processing and nutrient absorption
Despite minimal processing, nut butters may offer distinct nutritional advantages. Grinding nuts breaks down cell walls, potentially making fats and nutrients more accessible than in whole nuts. Kevin Whelan, a professor of dietetics at King's College London, explains that while removing skins slightly reduces fiber, the kernel retains most of it.
Recent research also challenges traditional calorie calculations. Studies show that almonds, walnuts, and pistachios provide fewer calories than previously estimated because their tough cell walls limit digestion. However, grinding nuts for butters may release more nutrients, though the effect varies by texture-smooth butters could contain more fat than crunchy versions.
"Grinding fractures the cells, so fats convert into butter," says Terri Grassby, a food science lecturer at the University of Surrey.
Added ingredients and dietary impact
Experts caution that added ingredients like salt, sugar, and palm oil can diminish nut butters' health benefits. Claire Berryman, a nutrition researcher at Florida State University, advises choosing natural butters without additives. While salt can negate heart-healthy effects, a small amount of sugar may be acceptable if it encourages nut consumption over sugary snacks.
Rachel Brown, a nutrition professor at the University of Otago, emphasizes the importance of how nut butters are consumed. Pairing them with whole-grain bread is ideal, while refined carbohydrates reduce their benefits. She also notes that most people fall short of the recommended 20g daily nut intake, making nut butters a practical alternative.
Variety and perception
Different nuts offer unique nutrients-almonds provide calcium, while peanuts are rich in folate. Experts recommend diversifying nut intake, though nut butters may limit variety due to shorter shelf life. Peanut butter, the most affordable option, is often unfairly stigmatized as less healthy than tree nut butters, despite comparable nutritional profiles.
"Peanuts and peanut butter are just as healthy as other tree nuts," says Brown.
Pip Murray, founder of Pip & Nut, observes a shift in consumption patterns, with nut butters now used in smoothies, oats, and snacks beyond traditional breakfast spreads.
Expert recommendations
While direct research on nut butters remains limited, existing studies on whole nuts suggest potential benefits. Experts advise opting for natural butters, varying nut types, and avoiding excessive additives. Despite gaps in evidence, nut butters-whether crunchy or smooth-can be a valuable part of a balanced diet.
