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Speaker 1: On the Conversation website, which always provides fascinating reading. Is

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Speaker 1: an article by two academics from the from Australia and

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Speaker 1: they'refore quite difficult to get on the radio. And the

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Speaker 1: article poses the question which nut butter is healthiest, peanut,

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Speaker 1: almond or cashew Because there was a time when many

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Speaker 1: of us were children when the only butter from a

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Speaker 1: nut on the supermarket shelf was peanut. But now you

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Speaker 1: can go into health shops and into the big retail

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Speaker 1: chains and you can buy almond, cashew, hazelnut, maceademia nut

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Speaker 1: butters blends of the above. Which is the healthiest nut

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Speaker 1: butter to spread on your pro vetera. Jenny Burws is

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Speaker 1: a dietitian joins us now from Cape Tuanhullo Jenna.

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Speaker 2: Hello, John, how are you?

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Speaker 1: I am in reasonable health and yourself?

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Speaker 2: Yeah, very good, thank you.

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Speaker 1: So I think that the nuts are pretty much equal

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Speaker 1: when it comes to nutritional benefit. There is widespread agreement

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Speaker 1: that nuts are healthy to eat in moderation, like with

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Speaker 1: most things. But whether you're eating a cashew nut or

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Speaker 1: a hazel nut or a maceademia nut pretty much the same.

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Speaker 1: But when you make a butter it's what you make

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Speaker 1: the butter with in addition to the nut that determines

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Speaker 1: whether this jar of nut butter is healthier than that

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Speaker 1: jar of nut butter.

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Speaker 2: Yes, I mean absolutely, nuts are going to be quite

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Speaker 2: similar nuts versus leadium. So that's like an armored versus

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Speaker 2: a ladium like peanut might different protein content, but mostly

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Speaker 2: i'm that's going to differ according to the other components

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Speaker 2: that get put into products. And they're not going to

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Speaker 2: just differ then in terms of nutritional quality, but they're

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Speaker 2: also going to differ VARs the price of that product.

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Speaker 1: Okay, So which nuts? Because there's an enormous choice, and

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Speaker 1: there was great horror when Black Cat took its sugar

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Speaker 1: out and offered a sugar free option, So people get

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Speaker 1: attached to these things. How important is it to look

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Speaker 1: at the ingredients that are in the nut butter that

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Speaker 1: you're thinking of buying.

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Speaker 2: It's very important. John you're going to dilute the feature

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Speaker 2: in quality if you're going to choose something that's got

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Speaker 2: more additives to it. Common food additors that make a

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Speaker 2: product taste bitter will include oil spouts, give it a

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Speaker 2: bit about it ability better. Mausfel and sugars and salt

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Speaker 2: are going to make you want to go back for more.

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Speaker 2: So there's definitely enhanced the favor of products and probably

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Speaker 2: attract consumers to buying those products again and again.

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Speaker 1: Okay, so what what to I don't know because I

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Speaker 1: don't eat many of the nut butters are there butters

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Speaker 1: that are basically the nut itself and nothing else, because

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Speaker 1: that surely then is the one that you would want

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Speaker 1: to buy.

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Speaker 2: You're going to be hunting. There definitely are a lots

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Speaker 2: and lots of products of brands on the market. I

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Speaker 2: use a lot of the products myself and they're quite delicious,

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Speaker 2: added to smoothies and breakfast bowls, oats, a spread on

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Speaker 2: crackers and breads and toast items, et cetera. But you

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Speaker 2: do want to make sure that you do do a

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Speaker 2: little bit of product research. Go into shop, set stock arrange,

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Speaker 2: and you can have a little bit of a look

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Speaker 2: at the label and make an informed decision yourself. So

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Speaker 2: labels are always listed from biggest to smallest in terms

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Speaker 2: of weight. So if you do go buy a product

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Speaker 2: and sugar and salt or added oils, vegetable oils, kanana

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Speaker 2: oils at the top of the ingredients list, you're going

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Speaker 2: to know that they going to be quite a big

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Speaker 2: portion of the weight of that product. So if you

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Speaker 2: see an almond butter with ninety nine percent of the

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Speaker 2: product being made of armored itself, then you know you're

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Speaker 2: going for more superior product.

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Speaker 1: What are the things that you should avoid Canola oil?

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Speaker 1: One is try not to buy anything that contains canola oil.

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Speaker 2: We try to limit oils that are more processed in

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Speaker 2: nature and trying to go for food that's more pure nature.

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Speaker 2: So as soon as you've got a more process oil,

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Speaker 2: not necessarily just limited to Knona oil, but any oils

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Speaker 2: that are going to be more processed by nature so

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Speaker 2: less organic in terms of plant oils, and are going

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Speaker 2: to be one that you're wanting to limit.

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Speaker 1: Palm oil. I think palm oil should be limited because

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Speaker 1: of the destruction to really important environmental and it's a

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Speaker 1: very very destructive thing to large parts of Southeast Asia, Malaysia,

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Speaker 1: Borneo and so on, where forests are being decimated so

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Speaker 1: that palm oils, palms can be planted so palm oil

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Speaker 1: can be harvested. Personally, wouldn't buy anything with palm oil

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Speaker 1: in does sugar get added in meaningful quantities enough for

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Speaker 1: you to say, no, I'm not going to buy that

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Speaker 1: one because it's got sugar in.

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Speaker 2: Yes. Absolutely, you definitely find that a lot more of

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Speaker 2: the commercial, bigger brands are going to use more additives

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Speaker 2: sugars and salt specifically, and those were to be an

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Speaker 2: item to look out for unlabels. But it's also important

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Speaker 2: to be mindful of what sugars are used to sweeten products,

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Speaker 2: because you might get a product that might claim to

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Speaker 2: be sugar free but actually sweetened with the sugar alternative.

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Speaker 2: So being aware of labels, just turning the products around,

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Speaker 2: looking at the ingredients list just to see what you

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Speaker 2: are getting in a product really does allow us to

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Speaker 2: make an informed decision, both health and from as you

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Speaker 2: pointed out, an environmental standpoint.

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Speaker 1: Did you read the article on the conservation on which

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Speaker 1: our chat is based, Yes, and you would agree that

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Speaker 1: if protein's your main thing, peanut butter butter winds slightly.

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Speaker 1: Almond butter takes the SOPs top spot for healthy fats,

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Speaker 1: Cashew butter contains the most carbs, Almond butter takes the

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Speaker 1: lead for fiber, But I mean the differences are really

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Speaker 1: minuscule for calcium and potassium and iron and zinc, selenium, magnesium,

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Speaker 1: all of these other things. So peanut butter leads in protein,

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Speaker 1: ties with almored butter for potassium, So if you're interested

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Speaker 1: in muscle support and feeling full, peanut butters you'll go to.

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Speaker 1: Almond butter is the standout for calcium. Also higher in fiber,

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Speaker 1: magnesium at heart healthy fats, so that's an excellent choice

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Speaker 1: for bone health, digestion and cardiovascular support. Cashew butter, naturally sweet,

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Speaker 1: the strongest source of minerals, iron, zinc, selenium, it's the

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Speaker 1: lowest in protein and fiber, so that's the one that's

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Speaker 1: better suited as an occasional option rather than the primary

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Speaker 1: protein source. You do agree with all of that.

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Speaker 2: I definitely think you've just got to understand that a

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Speaker 2: peanut is different to a tree nut. So peanuts are

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Speaker 2: legumes and we'll naturally have a higher protein content, which

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Speaker 2: is why it's the top winner there. And your armors

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Speaker 2: are fantastic source of calcium and is infactive to a

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Speaker 2: winner there as well. You also look at the population

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Speaker 2: group that uses nut batters and in their diet as

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Speaker 2: quite a dominant kind of nutrition item, and largely they

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Speaker 2: are founding more of the plant based communities. So if

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Speaker 2: we go plant based and someone who's perhaps conscious of

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Speaker 2: dairy as well, almonds are quite a nice product to

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Speaker 2: incorporate in your diet as it does give you a

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Speaker 2: replacement food item for what dairy might offer if you

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Speaker 2: take it out. So if theairy is a calcium source

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Speaker 2: and is replaced by dairy or mult free alternatives, you

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Speaker 2: can go and look at adding almond butter as your

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Speaker 2: battle of choice, just because it gives you a nice

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Speaker 2: goose and your calcium into to meet that mineral that

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Speaker 2: my commuted requirement.

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Speaker 1: Go Almond and kash are almost always more expensive than

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Speaker 1: peanut butter, unless you're going into a very fancy store

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Speaker 1: that has a very fancy and probably not worth it

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Speaker 1: peanut butter.

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Speaker 2: Yeah. Absolutely, I mean even if you look at the

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Speaker 2: top brands and in our fancier at the moment, you'll

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Speaker 2: see that they're very fancy, as you call it peanut butter,

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Speaker 2: which is very delicious, it is quite sturally half the

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Speaker 2: price of their very tasty and even fancier armored or

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Speaker 2: other nut batters.

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Speaker 1: Sean asking me to ask you specifically what veg oils

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Speaker 1: to absolutely avoid, I e all which are processed and

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Speaker 1: actually pro inflammatory and detrimental to health.

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Speaker 2: In terms of knutbutter, the game we're going to stick

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Speaker 2: to us. We've recommend it around identifying what oil is

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Speaker 2: going into the product that you're purchasing, and if you're

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Speaker 2: seeing vegetable oils and there and high bunts te, then

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Speaker 2: definitely opting for a different product. They aren't always labeled

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Speaker 2: by name, and so we do just need to be

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Speaker 2: a little bit aware of looking a bit deep at

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Speaker 2: the nutrient panel and seeing what of that nutrient pannel

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Speaker 2: is mono unsaturated fat or polly unsaturated fat, and what

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Speaker 2: is made up of saturated fat. And we're trying to

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Speaker 2: keep less than ten percent of our total daily intake

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Speaker 2: from saturated fats, and there we have health conditions in

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Speaker 2: which case we want to load that less than six percent,

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Speaker 2: so our veggie oils, Yes, but we do want to

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Speaker 2: know how much is into that product and what the

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Speaker 2: quantity on that edge oil is ECS used.

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Speaker 1: And then another less asking, Jenna, the last question for you,

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Speaker 1: thank you for your time so far. Is there a

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Speaker 1: limit to how much you can healthily eat of any

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Speaker 1: of the nut butters on a daily basis.

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Speaker 2: Absolutely, a grammar fat is going to yield you nine

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Speaker 2: calories of energy. So in dietal nutrition tervice, fats are

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Speaker 2: including the energy dens and remote scularity dense macronutrient food groups.

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Speaker 2: So when it comes down to total calories, yes, you

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Speaker 2: do want to be mindful of your portion size because

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Speaker 2: those calories add up quite quickly to meet, if not

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Speaker 2: over shoot, our nutrient requirement or calorie requirements in the day.

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Speaker 2: And we also need to make sure we're always trying

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Speaker 2: to achieve a balanced start. So if we're meeting or

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Speaker 2: consuming our calories from just start alone because of big portions,

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Speaker 2: we're not going to hit our nutrient requirements for things

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Speaker 2: like carbohydrates which offer us a primary source of fibrinie

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Speaker 2: diet or proteins which obviously are responsible for supplying us

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Speaker 2: with amino assets.

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Speaker 1: So, Jenniboos dietician, thank you very very much,