Different Nut Butters and their USPs

 Want to try a new butter? Go nuts, literally!

For all the 90’s kids that grew up listening to “Utterly, Butterfly, Delicious..” adverts all their life, Amul was the only best butter used, whether it be paratha, Pav bhaji, or simple bread and butter for breakfast. But over the last decade, there have been new entries in the butter market, with peanut butter turning out to be a huge hit. A jarful of peanut butter is used to make a PBJ (peanut butter & jelly) sandwich or to use in smoothies and cookies and ice creams and many more, peanut butter has become a big part of our daily lives.

Traditionally, white butter or milk butter has always been the preference in all types of Indian cuisines. Though the most popular option is cow’s milk butter, there are also options of buffalo, goat, or even sheep milk butter, and all of these have been a very important part of different types of local foods. This dairy butter usually comes in two varieties, either salted or unsalted. Unsalted butter has always been used more in French cuisine. The rest of the world usually prefers salted butter only. And when you come right down to it, there isn’t much difference between these two, as there will always be a little salt in all butter from the sodium content of the milk and the salt is not even in a high amount to pose any nutritional effects. It just comes down to individual preference of what you like. But the option to use nut butter started because of both alternative and lifestyle change scenarios.

 

Is Milk Butter really good for you?

         

Milk butter is nearly 80% fats extracted from milk and the rest is water and some nutrients like vitamins A, D, E, and K. These are all fat-soluble vitamins. It also has Conjugated Linolenic Acid (CLA) which gives the butter its creamy texture and makes it rich in flavor. That is why it is preferred in cooking and baking processes, as it is highly palatable and gives the food a better taste and texture. But on the other hand, the fats in butter are mostly saturated and as butter is highly dense in calories, this makes it a harmful combination. In small amounts, butter has its benefits. But if consumed in high amounts, these fats pose a threat of increased risk of different cardiac disorders like high cholesterol, hypertension, and obesity.

           

But milk and milk products have been a major part of all Indian diets for centuries now. All of us grew up listening to stories of Lord Krishna and his friends stealing Makhan to eat and were taught from childhood the importance of drinking a glass full of milk every day, with servings of butter on our chapatis and parathas. Despite this, studies over the last few years have shown that about 70% of Indian adults are lactose intolerant. That is, 3 out of four Indians can not digest the lactose sugar in milk. Lactose, which is present in milk and all milk products, is broken down by the lactase enzyme in the digestive system. But when a body can’t produce enough lactase, it results in indigestion with symptoms like bloating, abdominal pain, and even diarrhea.

           

On the other hand, increased awareness about the health risks of consuming fatty foods has people turning towards healthier diet options. This changing lifestyle trend has led to the emergence of low-fat diets, that focus on the consumption of more proteins and fewer fats. Increased health risks associated with high butter consumption make people avoid butter more and more every day. Though its use in moderate amounts in food preparation is not harmful, its replacements are sought after for other uses. Mainly when it comes to the direct consumption of butter as a supplementary food item. Combining this with issues like lactose intolerance has people turning towards Vegan diets. The vegan diet means eating completely plant-based foods and drinking plant-based products only. Any animal products, including milk and milk products, are restricted and replaced with plant-based alternatives.

This leads us to nut butter.

 

What Are Nut Butter?         

As white butter comes from milk, nut butter is made up of different nuts like peanuts, almonds, cashew, walnut, sunflower seeds, etc. Being made up of 90% of these nuts as the main ingredient, nut butter is much healthier than milk butter and has a high protein and fiber content. This makes them very suitable for direct consumption, though still in moderate amounts. They also contain nutrients like phosphorous, zinc, and vitamins B & E. Vitamin E helps keep skin and hair healthy. They also contain unsaturated fatty acids which help to increase HDL Cholesterol, which is good for the body and decrease LDL Cholesterol which is harmful.

 

Although one has to be careful while choosing a specific nut butter. The most important thing is that it should be pure. It should contain only respective nuts and no added ingredients. Initially, when nut butter was invented, the practice to add hydrogenated oils like rapeseed oil or palm oil was developed to increase its shelf life without refrigeration. It was done to avoid the separation of oil from butter at room temperature and maintain a fine consistency but that makes it harmful and unfit for consumption.

 

The most popular types of nut butter are Peanut butter, Almond butter, Cashew butter, Hazelnut butter, and Sunflower seed butter. Here is a comparison of their nutritional values:

 

Peanut butter	Almond butter	Cashew butter	Hazelnut butter	Sunflower seed butter
The highest amount of protein per serving (8gm)	200 calories, 19gm fat, and 5gm protein	High in carbohydrates	2gm dietary fiber and 5gm protein	Rich in protein and healthy fats
Rich in antioxidants	Rich in vitamin E	Low in protein	Rich in Omega 3 fatty acids	Rich in vitamin E
Rich in calcium, magnesium, iron, and zinc	Rich in magnesium, calcium, and phosphorous	Can replace milk or cream in food preparations	Rich in calcium and iron	Rich in magnesium

         

Other than the above nutritional differences, there are some other pros and cons to these kinds of butter which should be considered while choosing one most suitable for you.

 

1.    Almond butter is considered to be the healthiest among all nut butter. As it is rich in many nutrients and also protein and fiber. But it is also the costliest option. Also, many people don’t find its taste palatable. It tastes great when added to oatmeal or banana smoothies.

 

2.    Peanut butter is the most popular because it is the cheapest option and also has quite a high nutrient and protein content. It is most suitable for a bodybuilding diet and even as a wholesome nutrient supplement. and nearly everyone finds its taste delightful. It can be used to make a simple PBJ sandwich or used to flavor ice cream, chocolates, and many more foods.

 

3.   Cashew butter comes closest to milk butter when it comes to taste. But it has the lowest nutritional value among all others. Thus it is used more as a replacement for cream in food preparations. It tastes good when drizzled on vegetables like broccoli or even chicken.

 

4.    Hazelnut butter has the highest amount of Omega 3 fatty acids, which are good for overall cardiovascular health. It also tastes as good as peanut butter but is costlier. It works great as a base in food preparations while making cookies or cakes.

5. Sunflower seed butter is the best option for those with nut allergies. It’s a rich source of Vit E as well as protein. It pairs very well with pancakes and waffles.

 

Popular Nut Butter In India

 

Finally here is a list of the most popular nut butter in India. All of these options are made up of pure natural nuts and are free of any added harmful ingredients like hydrogenated oil.

 

1. Pintola All Natural Peanut Butter

This one is popular because it comes in varieties like crunchy, honey flavor, and unsweetened, as per individual choice. You can buy it here: Link

 

                                                        

2. The Butternut Co. Peanut Butter

This is a variety of unsweetened peanut butter. It is crunchy in texture and is suitable for the vegan or keto diet. You can buy it here: Link

 

3. Myfitness Natural Peanut Butter

This one boast of being the first PB with 95% less oil separation among all peanut butter available in India. You can buy it here: Link

 

 

4. Alpino Organic Peanut Butter

This is an organic option that contains 100% organic roasted peanuts and no GMOs(Genetically Modified Foods). You can buy it here: Link

 

 

5. Fitjars Almond Butter with Dark Chocolate

This is natural almond butter with 80% almonds and 20% vegan dark chocolate, making it ideal for vegan diets. You can buy it here: Link

 

 

6. Just Amazing Almond Butter

This is all-natural almond butter with no gluten. High in protein in rich in flavors too. You can buy it here: Link

 

7. Pintola All-Natural Cashew Butter

This is an all-natural cashew butter with a smooth consistency and is rich in copper. You can buy it here: Link

  

 

8. The Butternut Co. Hazelnut Butter

This is protein-rich and sugar-free hazelnut butter and has vitamin E with a creamy texture. You can buy it here: Link

9. Dhatu Sunflower Seed Butter

This is a stone grounded creamy butter, rich in magnesium and iron. It is gluten-free and diabetic-friendly and suitable for the keto or paleo diet. You can buy it here: Link

 

All these kinds of nut butter and similar ones are great dietary supplements. Even if you are not lactose intolerant or don’t follow a specific diet, it’s a good choice to include nuts in your daily diet as they are high in nutrients. Don’t choose a nut butter that says “stir-free” on it, as it will contain hydrogenated oils. Just choose natural roasted nut butter and preserve them in refrigerators, if preferred; in an upside-down position, to avoid separated oils.

 

It is important to choose better dietary options to lead a healthy and happy life. So Go Nuts!