For most of us, peanut butter needs no introduction. This favorite staple has become an option for athletes and non-athletes as a satisfying source of calories. These days, though, you've probably seen a growing variety of dried nut butter in supermarkets.
Some hail these powders as a low-calorie solution for peanut butter lovers, while others are concerned about some of the possible nutritional consequences of removing fat from nuts. Therefore, we take a look at the pros and cons of butter powder so you can decide whether or not to choose a little pot on your next trip to the supermarket.
What Is Dried Nut Butter Really?
This type of butter is made from whole roasted nuts that have been pressed to remove most of the oil, and then the remaining fruit particles are ground into a fine powder that retains much of the fruit flavor. First it was peanut butter powder, but now you can also find almond butter in the same format. The brands also offer different flavors and supplements, such as probiotics or protein powder.
Most of the labels on butter powder show how little fat (about 90 percent less) it contains compared to its spread counterpart. What you are left with is a product that is primarily made up of protein and carbohydrates. Here is a quick macro comparison:
One serving size, 2 tablespoons peanut butter powder contains:
- 70 calories
- 2 g of fat
- 8g protein
- 5 g of carbohydrates
One serving size, 2 tablespoons of traditional peanut butter contains:
- 191 calories
- 16 g of fat
- 7 g of protein
- 7 g of carbohydrates
On paper, that may sound like an obvious choice for a particular guy: Now you can get all that great peanut butter flavor for far fewer calories and fats. But getting rid of this fat is not necessarily in your favor.
Why do you need healthy fats in your diet?
The fat in nut butter is primarily the heart-healthy unsaturated type: about 75 percent of the fat calories in peanut butter are unsaturated and about 85 percent of the fat calories in almond butter are unsaturated, including monounsaturated fat.
Foods rich in monounsaturated fats, such as nuts, have been shown to improve both cholesterol and blood pressure . But you should be aware that these benefits have been specifically shown when monounsaturated fats are used to replace some of the saturated fats or processed carbohydrates in your diet.
That fat in butter spread can also increase satiety and improve meal or snack satisfaction , which can help reduce overall food intake. That's why you should look to incorporate at least a little fat with every meal, and snack and nut butter can be an easy way to do it.
The regular cream also contains Vitamin E , a fat-soluble nutrient, which helps your body absorb fat, which is largely removed when fat is removed from whole nuts to make powders. Research supports the idea that higher vitamin E intake is linked to better brain function . Consuming only butter powder can be a missed opportunity to add more beneficial fats and vitamin E to your diet. That said, you can also get it from other sources, such as olive oil, seeds, and avocados.
It's also worth mentioning that athletes who participate in large volumes of training can simply benefit from the added calories of a full-fat nut butter. Adding nut butter further improves the caloric density of a meal or snack, without adding a giant amount of volume. This may be key for athletes looking to get extra calories, but don't have as much of an appetite to consume large volumes of food at the same time.
Athletes may consider using both powder and traditional butter in different ways to help meet their calorie and protein needs.
So should you switch to butter powder?
As with regular butter, the powdered version is a good way to add an extra dose of plant-based protein to your diet. And that may be a recipe for longevity, as research suggests that higher plant protein intake may improve various cholesterol numbers for better heart health. If you're following the trend to eat more of a plant-based diet, these powders may be a good option.
Another benefit of using butter powders, over and above the spread versions, is that cooking is easier because they don't weigh down . That means they are smoothly and easily incorporated into oatmeal, yogurt, smoothies, and pancake batter and baked goods. Personally, I like to whip plain yogurt with peanut butter powder and a little plant-based sweetener for a protein-rich nut butter sauce that's perfect for dipping fresh fruit.
You can even reconstitute butter powder with water so it can be spread if that's what you fancy that day: 2 tablespoons of butter powder, when reconstituted, makes 1 tablespoon of butter spread. (It's worth noting that it won't be as creamy as traditional ones.)
It also contains a lot less fat , powdered nut butters are more stable in the pantry, making the clock go slower when you have to use a pot.
However, many peanut butter and almond powders contain additional sweeteners, such as powdered cane sugar, which can be worrisome for athletes, since they already eat too much sweet stuff. Choosing sugar-free options is possible if you are trying to reduce your sugar intake. Still, most jars contain only 1 to 2 grams of added sugar per serving, making it unlikely to be a significant source of added sugar in your diet unless you eat large amounts.
Finally, tablespoon by tablespoon, nut butter powders cost about twice as much.
