{"id":875,"date":"2019-03-11T16:44:49","date_gmt":"2019-03-11T16:44:49","guid":{"rendered":"http:\/\/mentalgymbyvicky.com\/?p=875"},"modified":"2019-03-11T16:44:49","modified_gmt":"2019-03-11T16:44:49","slug":"peanut-butter-vs-almond-butter","status":"publish","type":"post","link":"https:\/\/mentalgymbyvicky.com\/pl\/peanut-butter-vs-almond-butter\/","title":{"rendered":"Peanut Butter vs. Almond Butter"},"content":{"rendered":"

Live in American and not try a nut butter? It is like not watch fireworks at the 4th of July in USA. I didn\u2019t often eat nut butter. Usually I kept one peanut butter in my fridge just in case, but I’m not a big fan of it. However, when I moved to LA I eat it regularly. It\u2019s so popular in America. You can find high shelves filled in jars of nut butters. Ok everybody knows that the most popular is a peanut butter, but you can also find different kinds of nut butters in the grocery stores e.g. almond butter. What\u2019s the different? Which one is healthier?<\/span><\/strong><\/p>\n

\"PEANUT<\/p>\n

 <\/p>\n

First time I saw an almond butter when I visited my friend in Slovakia. It wasn\u2019t so easy to try it, because my first jar of almond butter was taken away from me\u00a0<\/span>at the airport. My best friend gave me it as a gift, but I forgot that I was traveling only with a hand-luggage and I could take max. 100 ml. Of course the jar was bigger. I was so sad that I even didn\u2019t try it, but few months later she sent me another jar of almond butter for the Christmas. I was so happy and when I first time tried the almond butter I fell in love with it and now I don\u2019t want to eat any other kind of nut butter than this. (Mirka! Thank you!) When I came to California I was surprised how many types of nut butters you can buy here. Anyway, during my first shopping at the grocery store I found a huge shelf with nut butter and of course I chose the almond one.<\/span><\/p>\n

\"IMG_9900\"Well, what\u2019s the difference and which one is healthier? Everything depends on the list of ingredients. You can find good quality or bad quality of almond butter. I must admit that it\u2019s not easy to choose healthy food in US. First, a lot of products are just unhealthy. Second, they add many extra chemicals and food improvers. Third, there\u2019s no law that producers have to put all list of ingredients on the product. It\u2019s really annoying and I don\u2019t like it. I don\u2019t know what I consume and it scares me. In my opinion I chose one of the best almond butter with \u201aNon GMO\u2019 sign. I hope it was good, but still I couldn\u2019t find a natural nut butter like in Poland. In America they add sugar and salt to everything!<\/span><\/p>\n

It\u2019s not easy to beat the peanut butter in popularity, but today I would like to show you nutrition facts about both kinds of them. Compering the benefits of almond butter to peanut butter maybe you should consider to make almond butter a staple in your pantry.<\/span><\/p>\n

Calories<\/span><\/strong>
\n(1 tablespoon)<\/span>
\nAlmond butter: 98 kcal<\/span>
\nPeanut butter: 96 kcal<\/span><\/p>\n

Here you can see that the 1 tablespoon of almond butter has a little more calories that peanut. Although, everything depends on how much nuts are in the butter. More nuts is more calories. When the calories are the most important for you there\u2019s no difference which butter you choose. Only watch out how much you put on your sandwich, because all nut butters are considered in high calories.<\/span><\/p>\n

Healthy and unhealthy fats
\n<\/span><\/strong>(1 tablespoon)
\n<\/span>Saturated fat<\/strong>
\n<\/span><\/em>Almond butter: 0,7
\n<\/span>Peanut butter: 1,7
\n<\/span>Monounsaturated fat<\/strong>
\n<\/span><\/em>Almond butter: 5,2
\n<\/span>Peanut butter: 4,2
\n<\/span>Polysaturated fat<\/strong>
\n<\/span><\/em>Almond butter: 2,2
\n<\/span>Peanut butter: 2,0<\/span><\/p>\n

Almond butter as well as peanut butter are good sources of healthy fats. However, nut butters have two kinds of fat: saturated (unhealthy) and unsaturated (healthy). Unsaturated fats are beneficial for general health. Here you can see that almond butter is the winner. It contains less saturated fat and also around 25% more healthy fats. This kind of fat reduces heart disease and control the sugar in the blood and help lover blood cholesterol level.<\/span><\/p>\n

Protein
\n<\/span><\/strong>(1 tablespoon)
\n<\/span>Almond butter: 3,4
\n<\/span>Peanut butter: 3,6<\/span><\/p>\n

Nut butter is a good source of vegetable proteins for Vegans. The amount of the protein is similar, but peanut butter has a little more. But you should be remember that protein from nuts can\u2019t provide all the essential proteins or amino acids that your body requires. Always consume variety kind of vegetables, nuts, seeds etc. <\/span><\/p>\n

Fiber
\n<\/span><\/strong>(1 tablespoon)
\n<\/span>Almond butter: 1,6
\n<\/span>Peanut butter: 0,8<\/span><\/p>\n

This time the winner is an almond butter. It has a little more fiber which may help you maintain a healthy weight. The daily fiber needs is from 21 to 38 grams. <\/span><\/p>\n

Vitamins<\/span><\/strong><\/p>\n

Both almond and peanut butter contain a lot of vitamins and minerals. Almond butter has more iron, calcium, potassium, zinc and three times more vitamin E. Peanut butter contains more selenium, niacin, folate and B vitamins (especially B-6).\u00a0<\/span><\/p>\n

Sugar<\/span><\/strong><\/p>\n

You must be careful. Natural nut butters have less sugar, but some brands add extra sugar to improve the taste. The same make the product less healthy. It\u2019s up to you which kind of butter you buy. <\/span><\/p>\n

In conclusion, we can see that almond butter is just a little healthier than peanut butter. The point is that almond butter is more expensive, so peanut butter is always a good alternative and healthy choice. The most important thing is to choose good quality natural nut butter without added sugar, trans fat or artificial ingredients. The list of ingredients should have just nuts and maybe just a little salt. At the end I wanna share with you my idea for a tasty meal before training. Your body need carb to fuel workouts. Top 1 slice whole grain bread with 1\/2 sliced banana, 1 tbsp nut butter (almond of course!) plus cinnamon for insta-energy! Enjoy!<\/span><\/p>\n

\n

Mieszka\u0107 w Stanach i nie spr\u00f3bowa\u0107 mas\u0142a orzechowego to prawie tak jak nie obejrze\u0107 pokazu sztucznych ogni podczas 4 lipca w USA. Mas\u0142o orzechowe jad\u0142am niezbyt cz\u0119sto, nie by\u0142am jego wielk\u0105 fank\u0105. Zawsze jednak by\u0142o ono w mojej lod\u00f3wce. Jednak kiedy przeprowadzi\u0142am si\u0119 do Los Angeles zacz\u0119\u0142am je\u015b\u0107 je regularnie. Jest ono bardzo popularne w Ameryce. W supermarketach znajdziesz wysokie p\u00f3\u0142ki po brzegi wype\u0142nione najr\u00f3\u017cniejszymi gatunkami mas\u0142a orzechowego. Oczywi\u015bcie najbardziej popularne jest mas\u0142o z orzech\u00f3w archaidowych tzw. orzeszk\u00f3w ziemnych, ale obecnie w sklepach znajdziesz wiele r\u00f3\u017cnych jego odmian np. mas\u0142o migda\u0142owe. Czym si\u0119 r\u00f3\u017cni\u0105 i kt\u00f3re z nich jest zdrowsze?<\/span><\/strong><\/p>\n

\"peanuts-1771672_960_720\"<\/p>\n

Pierwszy raz spr\u00f3bowa\u0142am mas\u0142a migda\u0142owego kiedy odwiedzi\u0142am moj\u0105 przyjaci\u00f3\u0142k\u0119 na S\u0142owacji. Nie za pierwszym razem si\u0119 to uda\u0142o, poniewa\u017c m\u00f3j pierwszy s\u0142oik z mas\u0142em migda\u0142owym, kt\u00f3re dosta\u0142am w prezencie zosta\u0142 mi zabrany ju\u017c na lotnisku. Zapomnia\u0142am, \u017ce podr\u00f3\u017cuj\u0105c z baga\u017cem podr\u0119cznym mog\u0119 zabra\u0107 opakowania do 100 ml – s\u0142oik z mas\u0142em migda\u0142owym by\u0142 oczywi\u015bcie wi\u0119kszy. By\u0142o mi bardzo przykro z tego powodu, ale kilka miesi\u0119cy p\u00f3\u017aniej dosta\u0142am \u015bwi\u0105teczn\u0105 paczk\u0119 od przyjaci\u00f3\u0142ki z kolejnym s\u0142oikiem mas\u0142a co mnie niesamowicie ucieszy\u0142o. Kiedy po raz pierwszy spr\u00f3bowa\u0142am mas\u0142a migda\u0142owego zakocha\u0142am si\u0119 w tym smaku i teraz ju\u017c nie chce je\u015b\u0107 \u017cadnej innej jego odmiany. (Dzi\u0119kuj\u0119 Mirka!) W ka\u017cdym b\u0105d\u017a razie kiedy przylecia\u0142am do Kalifornii by\u0142am zaskoczona tym jak wiele odmian mas\u0142a orzechowego mo\u017cna tutaj kupi\u0107. Ju\u017c podczas pierwszych zakup\u00f3w zatrzyma\u0142am si\u0119 na d\u0142u\u017cej przy mas\u0142ach orzechowych i oczywi\u015bcie wybra\u0142am migda\u0142owe! <\/span><\/p>\n

\"F3161D9D-7C94-4DD1-A94D-174CA0DB4336.JPG\"Ok, a wi\u0119c jaka jest r\u00f3\u017cnica i kt\u00f3re z nich jest zdrowsze? Wszystko zale\u017cy od listy sk\u0142adnik\u00f3w. R\u00f3wnie dobrze mo\u017cesz znale\u017a\u0107 mas\u0142o dobrej jako\u015bci jak i z\u0142ej. Niestety musz\u0119 przyzna\u0107, \u017ce nie jest \u0142atwo znale\u017a\u0107 zdrow\u0105 \u017cywno\u015b\u0107 w Stanach. Po pierwsze wiele produkt\u00f3w jest po prostu niezdrowych. Po drugie dodawanych jest mn\u00f3stwo \u015brodk\u00f3w chemicznych, konserwant\u00f3w i polepszaczy smaku. Po trzecie w USA nie ma prawa nakazuj\u0105cego producentom umieszczanie pe\u0142nej listy sk\u0142adnik\u00f3w na opakowaniach, co jest bardzo denerwuj\u0105ce i bardzo mi si\u0119 to nie podoba. W\u0142a\u015bciwie to nie wiem co jem i to mnie przera\u017ca. Podczas zakup\u00f3w stara\u0142am si\u0119 wybra\u0107 najlepszej jako\u015bci mas\u0142o, uda\u0142o mi si\u0119 znale\u017a\u0107 takie ze znakiem \u201eNON GMO\u201d, wi\u0119c mam nadziej\u0119, \u017ce wybra\u0142am dobrze. Jednak wci\u0105\u017c trudno jest znale\u017a\u0107 naturalne mas\u0142o bez dodatk\u00f3w takie jak w Polsce. Tutaj do wszystkiego dodaj\u0105 cukier i s\u00f3l!<\/span><\/p>\n

Nie \u0142atwo pobi\u0107 popularno\u015b\u0107 mas\u0142a z orzech\u00f3w archaidowych, ale dzisiaj chcia\u0142abym Wam przedstawi\u0107 fakty \u017cywieniowe na temat dw\u00f3ch rodzaj\u00f3w mas\u0142a: archaidowego i migda\u0142owego. Mo\u017ce warto rozwa\u017cy\u0107 pomys\u0142, aby mas\u0142o migda\u0142owe sta\u0142o si\u0119 elementem twojej spi\u017carni.<\/span><\/p>\n

Kalorie
\n<\/span><\/strong>(1 \u0142y\u017cka sto\u0142owa)
\n<\/span>Mas\u0142o migda\u0142owe: 98 kcal
\n<\/span>Mas\u0142o z orzeszk\u00f3w ziemnych: 96 kcal<\/span><\/p>\n

Widzimy, \u017ce mas\u0142o migda\u0142owe ma nieco wi\u0119cej kalorii ni\u017c te z orzeszk\u00f3w ziemnych. Jednak wszystko zale\u017cy od ilo\u015bci orzech\u00f3w w konkretnym produkcie. Wi\u0119cej orzech\u00f3w to wi\u0119cej kalorii. Kiedy zwracasz szczeg\u00f3ln\u0105 uwag\u0119 na kalorie nie ma to wi\u0119kszego znaczenia, kt\u00f3re mas\u0142o wybierzesz. Uwa\u017caj tylko na to jak du\u017co dodasz go do posi\u0142ku, poniewa\u017c wszystkie mas\u0142a orzechowe s\u0105 uwa\u017cane za wysoko kaloryczne.<\/span><\/p>\n

Zdrowe i niezdrowe t\u0142uszcze
\n<\/span><\/strong>(1 \u0142y\u017cka sto\u0142owa)
\n<\/span>T\u0142uszcz nasycony<\/strong>
\n<\/span><\/em>Mas\u0142o migda\u0142owe: 0,7
\n<\/span>Mas\u0142o z orzeszk\u00f3w ziemnych: 1,7
\n<\/span>T\u0142uszcz jednonienasycony<\/strong>
\n<\/span><\/em>Mas\u0142o migda\u0142owe: 5,2
\n<\/span>Mas\u0142o z orzeszk\u00f3w ziemnych: 4,2
\n<\/span>T\u0142uszcz wielonienasycony<\/strong>
\n<\/span><\/em>Mas\u0142o migda\u0142owe: 2,2
\n<\/span>Mas\u0142o z orzeszk\u00f3w ziemnych: 2,0<\/span><\/p>\n

Zar\u00f3wno mas\u0142a migda\u0142owe jak i te z orzech\u00f3w archaidowych s\u0105 dobrym \u017ar\u00f3d\u0142em t\u0142uszcz\u00f3w nienasyconych. Jednak znajdziemy w nich dwa rodzaje t\u0142uszcz\u00f3w nasycone (niezdrowe) i nienasycone (zdrowe). T\u0142uszcze nasycone s\u0105 niekorzystne dla naszego zdrowia. W tej kwestii mas\u0142o migda\u0142owe zwyci\u0119\u017ca. Zawiera ono mniej t\u0142uszcz\u00f3w nasyconych, a tak\u017ce oko\u0142o 25% wi\u0119cej t\u0142uszcz\u00f3w nienasyconych. T\u0142uszcze nienasycone redukuj\u0105 choroby serca i kontroluj\u0105 poziom cukru we krwi, a tak\u017ce obni\u017caj\u0105 poziom cholesterolu.<\/span><\/p>\n

Bia\u0142ko
\n<\/span><\/strong>(1 \u0142y\u017cka sto\u0142owa)
\n<\/span>Mas\u0142o migda\u0142owe: 3,4
\n<\/span>Mas\u0142o z orzeszk\u00f3w ziemnych: 3,6<\/span><\/p>\n

Mas\u0142o orzechowe jest dobrym \u017ar\u00f3d\u0142em bia\u0142ek ro\u015blinnych dla wegan. W obu przypadkach liczba bia\u0142ka jest podobna, ale mas\u0142o z orzeszk\u00f3w ziemnych ma go nieco wi\u0119cej. Nale\u017cy jednak pami\u0119ta\u0107, \u017ce bia\u0142ko z orzech\u00f3w nie jest w stanie dostarczy\u0107 wszystkich niezb\u0119dnych bia\u0142ek i aminokwas\u00f3w niezb\u0119dnych dla organizmu. Zawsze staraj si\u0119 urozmaica\u0107 diet\u0119 r\u00f3\u017cnymi warzywami, nasionami, orzechami itp.<\/span><\/p>\n

B\u0142onnik
\n<\/span><\/strong>(1 \u0142y\u017cka sto\u0142owa)
\n<\/span>Mas\u0142o migda\u0142owe: 1,6
\n<\/span>Mas\u0142o z orzeszk\u00f3w ziemnych: 0,8<\/span><\/p>\n

Tym razem zwyci\u0119zc\u0105 jest mas\u0142o migda\u0142owe. Ma nieco wi\u0119cej b\u0142onnika co pomaga w utrzymaniu prawid\u0142owej wagi. Dzienne zapotrzebowanie na b\u0142onnik wynosi od 21 do 38 gram.<\/span><\/p>\n

Witaminy<\/span><\/strong><\/p>\n

Oba rodzaje mas\u0142a zawieraj\u0105 du\u017co witamin i minera\u0142\u00f3w. Mas\u0142o migda\u0142owe zawiera wi\u0119cej \u017celaza, wapnia, potasu, cynku i trzy razy wi\u0119cej witaminy E. Natomiast mas\u0142o z orzech\u00f3w archaidowych zawiera wi\u0119cej selenu, niacyny, kwasu foliowego i witamin B (zw\u0142aszcza B-6). <\/span><\/p>\n

Cukier<\/span><\/strong><\/p>\n

Musisz uwa\u017ca\u0107 na ilo\u015b\u0107 cukru zawartego w produkcie. Naturalne mas\u0142o orzechowe zawiera mniej cukru, ale bardzo cz\u0119sto producenci dodaj\u0105 cukier dodatkowo, aby polepszy\u0107 smak produktu. Tym samym sprawiaj\u0105, \u017ce mas\u0142o jest mniej zdrowe. To od ciebie zale\u017cy jakiego rodzaju mas\u0142o kupisz.<\/span><\/p>\n

Podsumowuj\u0105c mas\u0142o migda\u0142owe jest nieco zdrowsze od mas\u0142a z orzech\u00f3w archaidowych. Jednak mas\u0142o migda\u0142owe jest dro\u017csze, wi\u0119c tradycyjne mas\u0142o z orzeszk\u00f3w ziemnych jest zawsze dobr\u0105 alternatyw\u0105 i zdrowym wyborem. Najwa\u017cniejsze jest to aby wybiera\u0107 dobrej jako\u015bci naturalne mas\u0142o orzechowe bez dodatku cukru, t\u0142uszcz\u00f3w trans czy sztucznych sk\u0142adnik\u00f3w. Lista sk\u0142adnik\u00f3w powinna zawiera\u0107 tylko orzechy i ewentualnie troch\u0119 soli. Na koniec chcia\u0142abym si\u0119 z wami podzieli\u0107 pomys\u0142em na smaczny posi\u0142ek przed treningiem. Twoje cia\u0142o potrzebuje w\u0119glowodan\u00f3w jako paliwa treningowego. Ukr\u00f3j jedn\u0105 kromk\u0119 pe\u0142noziarnistego chleba, posmaruj j\u0105 mas\u0142em z orzech\u00f3w (oczywi\u015bcie migda\u0142owych!), p\u00f3\u0142 banana pokr\u00f3j w plastry i roz\u0142\u00f3\u017c na kanapce, a na koniec posyp j\u0105 odrobin\u0105 cynamonu. Smacznego!<\/span><\/p>\n

 <\/p>\n

\"Processed<\/p>\n","protected":false},"excerpt":{"rendered":"

Live in American and not try a nut butter? It is like not watch fireworks at the 4th of July<\/p>\n

Continue readingPeanut Butter vs. Almond Butter<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":881,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18],"tags":[],"class_list":["post-875","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"aioseo_notices":[],"jetpack_featured_media_url":"https:\/\/mentalgymbyvicky.com\/wp-content\/uploads\/2019\/03\/peanut-butter-vs.-almond-butter-1.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/mentalgymbyvicky.com\/pl\/wp-json\/wp\/v2\/posts\/875","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mentalgymbyvicky.com\/pl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mentalgymbyvicky.com\/pl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mentalgymbyvicky.com\/pl\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mentalgymbyvicky.com\/pl\/wp-json\/wp\/v2\/comments?post=875"}],"version-history":[{"count":0,"href":"https:\/\/mentalgymbyvicky.com\/pl\/wp-json\/wp\/v2\/posts\/875\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mentalgymbyvicky.com\/pl\/wp-json\/wp\/v2\/media\/881"}],"wp:attachment":[{"href":"https:\/\/mentalgymbyvicky.com\/pl\/wp-json\/wp\/v2\/media?parent=875"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mentalgymbyvicky.com\/pl\/wp-json\/wp\/v2\/categories?post=875"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mentalgymbyvicky.com\/pl\/wp-json\/wp\/v2\/tags?post=875"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}