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Peanut butter vs Dairy Butter – Making a healthier choice

The basics first

Dairy butter is made by first separating cream from full fat cow milk. The cream is then churned, which then separates it into two parts. The solid butter and the liquid, which is buttermilk. The milk is pasteurised in commercial applications before making butter to ensure safety.

Nut butters on the other hand, are made by roasting nuts and grinding them into a fine paste. This is how pure nut butters are made. Most commercial nut butters, however, contain added oils, fats and sugars to make them taste better. Needless to say, these additives take away from the healthiness aspect of the nut butter. Today, we will be comparing pure nut butter and dairy butter.

What makes dairy butter unhealthy?

The calories in dairy butter come almost entirely from fat. However, nearly 50% of the calories come just from saturated fat, and this is the main concern. Eating a small spoon of butter, a day is not unhealthy per say, but since most households consume much more than this in the form of standard butter and ghee (clarified butter), this is a health concern. Too much saturated fats cause blockage of arteries and lead to heart disease. Therefore, consuming butter in moderation is key.

Why are peanut butters healthier?

Peanut butter also contains fat. However, the amount of saturated fat in the butter is very low. The same 14g serving of peanut butter contains around 7g of fat but only 0.9g of saturated fat. The other 6.1g of fat is unsaturated fat, which is healthy fat. This is because unsaturated fats do not clog arteries and in fact, lower bad cholesterol levels (HDL) and prevent heart disease. What’s more, a spoon of peanut butter also contains 3.5g of protein, which is great!

For quick comparison, here’s a table of nutrition facts for both butters (average values not pertaining to a specific brand):

Dairy Butter – 1 spoon (14g)Peanut butter – 1 spoon (14g)

Calories101.0875.6

Protein (g)0.073.36

Total Fat (g)11.25.6

Saturated Fat (g)7.281.12

Trans fat (g)00

Cholesterol (mg)25.20

Carbohydrates (g)03.78

of which sugar (g)00.63

Fiber (g)01.4

Sodium (mg)117.0411

Should you substitute dairy butter for peanut butter?

Where possible, yes. However, you wouldn’t put peanut butter into curries or onto parathas, unless you like that of course. But on toast, peanut butter is definitely the way to go instead of regular dairy butter.

The great thing is peanut butter can be used in so many ways. For example, you can add it into your breakfast cereal or oatmeal to add a great flavour and richness to it. Or you could blend it into a smoothie or milkshake. You could even eat it as it is for a quick, healthy snack. Overall, it’s a great addition to a healthy lifestyle and making the change to nut butters can really make a difference to your health.

Consuming dairy butter occasionally on treats is fine and as long as your overall lifestyle is a healthy one, and the consumption of dairy butter is not too frequent or a daily occurrence.

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Fats – Types and tips to choose healthier options

Introduction

Fats are an essential macronutrient that we all consume daily. However, it has earned a bad reputation for being unhealthy and responsible for people gaining weight. Eating fat equals being fat was the common misconception that spread to peoples’ mind. However, with new trends such as the ketogenic diet and the whole ‘Eat fat to lose fat’ advice, which is right, and which is not? Today, we take a closer look and find out. Here are 3 things about fat to keep in mind when living a healthy lifestyle.

Fats are the most calorie dense macronutrient

This is why most people assumed fats were always bad for people trying to lose weight. While 1 gram of protein or 1 gram of carbohydrate contains 4 calories, 1 gram of fat contains 9 calories. Being more than double the calories per gram, its easy to see why calorie conscious people often avoid them. However, this is not a bad thing if the fats consumed are healthy fats such as unsaturated fats and not bad fats such as trans-fat.

The high calorie density is why fats are consumed in moderation. In a balanced meal, the number of grams of protein and carbohydrates is more than the umber of grams of fat. Increasing the fat content of a meal can bump the calories in the meal greatly due to this. Too many fats, even if they are healthy fats, can hamper weight loss results as it increases calories consumed and therefore, doesn’t promote fat burn.

Good fats help the body in many ways

A key point to keep in mind in general, is not only the quantity of calories, but the quality of the calories consumed through our diet as well.

For example, a can of any soft drink may have only 150 calories or less, they are very low-quality calories as they come from sugar and carbonated water. Whereas, an apple may have 100 calories which come from fibre and natural fruit pulp, which is healthy.

When it comes to fats, the quality of the fat matters a lot. While unsaturated fats are good for health, trans fats are terrible and best avoided. Although both types of fat have 9 calories per gram, they affect your body differently.

Good fats such as Mono and Poly Unsaturated fats (MUFA & PUFA) and omega fatty acids (Omega 3 and Omega 6) are very beneficial to he body. They reduce the bad cholesterol (LDL- Low Density Lipoprotein) levels in the body and raise the good cholesterol levels (HDL – High Density Lipoprotein).

They also promote good brain and heart health and therefore reduce the risk of cardiovascular diseases. This is essential as heart diseases are regarded as the number one cause of deaths globally, with an estimated 18 million cases each year.

Bad fats are more common than ever before

Bad fats are trans fats and excess saturated fats. Saturated fats are also present in natural sources like egg yolks which are actually considered healthy. However, excess consumption of saturated fats are unhealthy.

Trans fat on the other hand, has no silver lining. It is fat that forms when oils are hydrogenated and used. Whether its packed foods or home foods deep fried in hydrogenated oil, they contain trans fats. These fats increase the LDL (bad cholesterol) levels in your blood. This in turn leads to the LDL molecules blocking arteries and causing heart complications and other health problems such as stroke or type 2 diabetes.

Bad fats are present in foods most of us know as junk food. Whether its deep-fried snacks, cakes and pastries or packed namkeens that we all love, they all contain bad fat. This doesn’t mean we should never eat them. But consuming them in controlled quantities and less frequently is important to prevent adverse health effects. In a world where fast food intake is increasing rapidly die to convenience and taste factors, its easy to become addicted to these unhealthy sources of fat. To replace a junk food with a healthy one in your snack, try our variety of peanut butters which are loaded with good nutrients and nothing else!

Now that we looked at benefits of healthy fats, here are 5 sources of healthy fats you can add into your diet today.

Seeds – Seeds such as chia and flax seeds are great sources of omega 3 and omega 6 fatty acids. Other seeds like pumpkin seeds and sunflower seeds are great sources of unsaturated fats as well and can be added to pretty much any meal of the day.

Nuts – The hype about almonds as health boosters are not for nothing. Nuts are a great source of unsaturated fats and nutrients like vitamin E and antioxidants. For more variety, experiment with nuts such as hazelnuts, pecans and macadamia nuts.

Nut butters – This one follows on from nuts. Nut butters are a great way to consume nuts. However, make sure that the nut butter you are using only contains nuts and nothing else. Many brands contains, added sugar, palm oil and sometimes hydrogenated oils, which negate the health benefits of consuming the nut butter.

Whole eggs – Apart from being high in protein, 1 whole egg also contains 3 grams of mono and polyunsaturated fats. However, each large egg also contains 2 grams of saturated fat. This is why whole eggs are best consumed in moderation.

Fatty fish – Fish such as salmon and cod are great sources of protein and Omega 3s and can be a great source of protein and fat for pescatarians or non-vegetarians.

Wrapping up

Living a healthy lifestyle does depend on what we eat. Eliminating regular consumption of bad fats and replacing them with good fats sure does go a long way in benefitting our long-term health, especially for the heart and brain. While that does not mean we shouldn’t enjoy those lovely cakes or never bite into those delicious pizzas, eating these foods in moderation and making small lifestyle changes are the way to go for long lasting health.

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