The Recipe Doctor

From low-fat recipes to recipes designed for persons with diabetes, Elaine Magee, MPH, RD, shares recipes and advice to create healthy meals that are guaranteed to please. [Editor's note: Elaine no longer contributes to Silver Planet, but we have made her archived blog entries available as a service to our readers.]



Trade Peanut Butter for Almond Butter?

By Elaine Magee, RD, MPH

Technically, peanuts are legumes, whereas almonds are botanically in
the “nut” family. Just in case you’re getting tired of peanut butter
and want to try something new, there’s a new nut butter in town. You
may have heard about the various and sundry health
benefits—particularly for the heart—of including almonds in your diet.
For example, a recent study found that when people with elevated blood
lipid levels snacked on almonds, their coronary heart disease risk fell
significantly, probably due in part to the fiber, phytochemicals with
antioxidant activity, and monounsaturated fat components in almonds.

One
easy way to work a little bit of almonds into your day is with almond
butter. Use it anywhere you would normally use peanut butter, including
spread on whole grain toast, bagels, or crackers; as a dip for fruits
and veggies; or in cooking from cookies to sauces and dressings.

Let’s do a nutritional comparison of almond butter and peanut butter.
(The figures shown for vitamins and minerals reflect percentage of the
recommended daily intake.) You’ll see why we might want to trade in our
peanut butter some of the time.

1 tablespoon of almond butter 1 tablespoon of peanut butter
 100 calories  94 calories
 2.5 grams protein  4 grams protein
 9 grams fat  8 grams fat
 0.8 gram saturated fat  1.5 grams saturated fat
 6.2 grams monounsaturated fat  3.7 grams monounsaturated fat
 2 grams polyunsaturated fat  2.2 grams polyunsaturated fat
 0.1 gram omega-3  0.01 gram omega-3
 1.9 grams omega-6  2.2 grams omega-6
 0.6 gram fiber  0.9 gram fiber
 21.5% vitamin E  14% vitamin E
 5% calcium  <1% calcium
 12% magnesium  6% magnesium

 

 

 

 

 

 

 

 

 

 

 

By Elaine Magee, MPH, RD
The Recipe Doctor Blog

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