Latest news with #HollandandBarrett
The Independent
10-07-2025
- Health
- The Independent
A nutritionist says to eat these foods weekly to improve gut health and reduce your risk of several health conditions
In recent decades, the term ' diet ' has become synonymous with weight loss. However, an ever-expanding bank of research tells us that what we eat has impacts extending far more than the number on our bathroom scales. The food we consume can affect our mood, energy levels and immune system, among other things; its impact on our gut is central to many of these processes. For this reason, gut health has become a topic of increasing interest for many. 'Our research found that over 40 per cent of adults experience tummy troubles,' explains Holland and Barrett's Emily Foster, a certified nutritionist with a masters degree in applied sport and exercise nutrition. 'This indicates there's a need, now more than ever, to understand how to support gut health. Gut health isn't just about the gut either. It's linked to many more elements of health and it can influence other aspects of the body.' The path to a healthier gut, Foster says, is a high fibre diet containing 30 or more plant-based foods per week, with prebiotic and probiotic foods providing extra plus-points. But some are better than others. Here, Foster shares the foods she recommends eating weekly to allow your gut microbiome to thrive, and explains the many benefits each one can deliver. 10-second takeaways Everyone's gut is different, and people are likely to have individual experiences and triggers with their diet. But research supports the idea that a diverse gut microbiome leads to improved gut health and the many benefits that come with it. You can use the advice below to achieve improved gut microbiome diversity and health: Eat 30-plus different high fibre plant foods per week. Prioritise prebiotic fruits and vegetables such as asparagus, onions, garlic, leeks, Jerusalem artichokes, apples, berries and bananas. These feed and fuel the beneficial bacteria within the gut. Aim to consume fermented probiotic fibres such as kimchi, kombucha, kefir, tempeh, miso and sauerkraut at least two or three times per week, varying the ones you eat. If you are new to fermented foods, introduce them into your diet slowly to minimise any possible digestive discomfort – 'your gut microbiome isn't used to such a rapid influx of these new microbes... it's a sign of the beneficial bacteria getting to work'. Swap refined grains in your diet like white flour and white rice for whole grains. Read on for a more detailed list of the ingredients you should be adding to your weekly shopping basket, and why they are worthy of your time. What is a healthy gut? A healthy gut is one with a balanced and diverse microbiome, Foster tells me. 'Within our gut microbiome, we have trillions of different microorganisms – you can think of them like a bustling, microscopic city,' she says. 'There are beneficial bacteria, but also some viruses and fungi in there as well. The aim is to keep that balance in the bacteria, and also diversity within the types of bacteria that we have in our gut. 'There was a really interesting study called the American Gut Project [later renamed the Microsetta Initiative] which highlighted that a more diverse diet can lead to a more diverse gut microbiome, and this is linked to a healthier gut microbiome. '[To achieve this] we want to be consuming plenty of plant fibres to support our gut health. We also want to be consuming lots of different types [of plant fibres] throughout the week as well.' The foods Foster recommends for improving gut health can be split into two camps: foods rich in dietary fibre, particularly prebiotic fibres, and fermented foods with live cultures – many items in this latter camp fall under the probiotic banner. Group one: Foods rich in dietary fibre, particularly prebiotic fibres Fruits (especially those with prebiotic fibres, such as apples, berries, and bananas – bonus points if they are slightly green) Vegetables (particularly those with prebiotic fibres like Jerusalem artichokes, asparagus, leeks, onions and garlic) Legumes Whole grains Nuts and seeds The American Gut Health (or Microsetta Initiative) study mentioned above showed that consuming 30 or more different plant foods per week can increase gut microbiome diversity, and thus gut health. 'These are foods like fruits and vegetables, whole grains, beans and lentils, and nuts and seeds – even things like herbs and spices count towards it as well,' says Foster. However, gorging on your favourite fruit will soon see you hit a point of diminishing returns – diversity in your diet should be prioritised. 'If you were to eat a banana today, then you had a banana tomorrow, you wouldn't then be able to count that as a second plant food,' Foster continues. 'You need to consume different types of plant foods to reach that recommended 30 different plant foods per week.' For this reason, she says look out for 'plant points' on food packaging, so you know how much closer a food is taking you to that elusive weekly target. Of the plant-based foods listed above, Foster gives special mention to prebiotic fibres. These fibres feed and fuel the beneficial bacteria within our gut, promoting a diverse and balanced gut microbiome. 'Some of the big prebiotic fibres I always encourage people to eat are things like asparagus, onions, garlic, leeks and Jerusalem artichokes – these are all prebiotic vegetables,' Foster says. 'Berries and apples contain pectin, which is a type of prebiotic fibre. And bananas, especially slightly green ones, have resistant starch in them, which is again a prebiotic fibre to help feed that beneficial bacteria. 'Things like legumes, lentils, chickpeas and beans also have soluble fibre as well as resistant starch, feeding that good bacteria.' Another of Foster's recommendations is to swap refined grains in your diet, like white flour and white rice, for whole grains. 'Go for oats, barley, quinoa, brown rice, buckwheat and spelt,' she advises. 'Unlike refined grains, they retain their germ, their endosperm and their bran [the nutrient-rich embryo of the grain, the nutritious tissue that surrounds it, and the hard outer layer of the grain, respectively]. 'This makes whole grains rich in various types of fibres that are fermentable by the gut bacteria, again feeding that good bacteria within the gut. 'All fruit, vegetables and fibrous foods are great, but while all prebiotics are types of fibre, not all dietary fibre is prebiotic. Those prebiotic ones I've mentioned are especially beneficial for supporting the gut microbiome.' Group two: Fermented foods with live cultures Kimchi Kefir Kombucha Sauerkraut Tempeh Miso Live yoghurt If you've ever found yourself involved in a discussion about gut health, then someone has probably prescribed you a diet containing kimchi, kefir and kombucha. These are examples of probiotic fermented foods, and they can play a role to play in keeping your midsection content. 'Fermented foods, especially those that contain live cultures, are particularly good for the gut microbiome because they contain the beneficial bacteria strains within them,' says Foster. 'Instead of just feeding what you've already got within the gut, you're actually putting new strains in there as well, which is going to help to support diversity within the gut microbiome. 'Most, not all, fermented foods are probiotics, because not all of them actually contain live cultures. So things like beer, for example, are technically a fermented food, but it's not one we would encourage people to consume more of.' But, Foster adds, there are 'no official guidelines on how many types of fermented foods we should eat per week'. 'I always recommend aiming to eat them two to three times per week to start off with,' she continues. 'More is even better, and ideally, you are consuming different types of fermented foods on those two to three days, because the different fermented foods will contain different strains of beneficial bacteria. 'One important thing to note is that, if we do incorporate fermented foods into our diet, incorporating them slowly is better because it's quite common to experience a little bit of digestive discomfort when introducing fermented foods for the first time. 'This is because our gut microbiome isn't used to such a rapid influx of these new microbes. And it's a sign of the beneficial bacteria getting to work. It can be beneficial to start small and then gradually increase [the amount of fermented foods you eat] to allow time for your microbiome to adapt.' Below, you can find Foster's top recommendations for fermented foods to include in your weekly plans. Kimchi 'Kimchi is a traditional Korean side dish made from fermented cabbage,' Foster says. 'There are usually other vegetables in there, and things like chilli, garlic and ginger as well. 'It contains beneficial strains of bacteria to increase diversity and balance out the gut microbiome, improving overall digestion and potentially enhancing immunity. It's also rich in things like vitamin K and C for general health, and antioxidants from the vegetables that are in it.' Kefir 'Kefir is a fermented milk drink with a texture similar to a thin yoghurt. It's made with kefir grains, but these aren't actual grains – they're what's called a symbiotic culture of bacteria and yeast, which is known as a SCOBY in a lot of scientific research. 'Again, they offer beneficial bacteria and yeast to support gut microbiome diversity. They have calcium in there as well to support bone health, and protein to support muscle maintenance.' Foster recommends using kefir in smoothies, overnight oats or even drinking a shot glass of the stuff in the morning. However, she advises being wary of flavoured kefir drinks as these can often contain added sugar. Kombucha 'Kombucha is a great one because it can be a good alternative to having a fizzy drink in the afternoon or having an alcoholic beverage when you're out,' Foster says. 'It has that beneficial bacteria, but it also has quite a nice flavour to it, so it still tastes like a bit of a treat.' Tempeh and miso 'Tempeh and miso are both fermented soy,' Foster explains. 'Tempeh comes in blocks, and a lot of vegan recipes use it as a bacon alternative because, if you fry it up or pop it in an air fryer, it has quite a nice taste to it. 'Then miso comes in a little pot, and it's generally an easy one to incorporate within meals – it's really nice to use in Asian dressings.' The benefits of including high-fibre foods in your diet 'Fibremaxxing' is currently trending on TikTok, and with good reason. Many people are currently falling short of this standard, with most managing less than 20g of dietary fibre per day – the government guidelines recommend 30g for adults. 'If we fall short of that fibre intake, we're potentially limiting the diversity within our gut microbiome, which is going to have an effect on digestive health and may impact things like nutrient absorption,' Foster explains. 'If we don't have a healthy gut microbiome, it could link to poor immunity, as well as issues with mood or stress through the gut-brain axis link. A low fibre diet also has the potential to be linked to quite a few gut conditions as well.' But for those able to hit their fibre goals with consistency, many potential benefits await. A large-scale 2019 review of data from existing studies, published in The Lancet, found that people who met the recommended daily fibre intake had significantly lower risks of dying from, or developing, several major health conditions (coronary heart disease, strokes, type 2 diabetes, colorectal cancer and cancer-related mortality) compared to those with lower fibre intakes, Foster explains. 'Other positive impacts are going to include regular bowel movements and generally improved gut health,' she continues. 'You're feeding that gut microbiome, which has loads of other impacts on a variety of health areas. 'A high fibre diet is linked to better weight management as well, because fibre is quite satiating and helps you feel full – the types of food that are high in fibre tend to be quite low in calories. It is beneficial for things like cholesterol levels and heart health, too.' Foster adds that everybody's gut is different as a result of their diet, environment and many other contributing factors. This is partly why Holland and Barrett's latest campaign has made gut health one of its key pillars. 'It's about empowering people to take control of their own gut health and educating people that the importance of gut health goes beyond just products and supplements,' says Foster. 'Yes, supplements can be beneficial, but it's also about creating an environment that helps those beneficial bacteria thrive through things like food and lifestyle. 'People go through different experiences [with their gut health] and have different triggers, so it can be really beneficial to get personalised, unique and tailored advice.' The Independent spoke to Dr Johnny Drain, the scientist-turned-chef who many of the world's top restaurants turn to for all their fermentation needs.
Daily Record
08-07-2025
- Health
- Daily Record
Amazon reduces 'amazing' supplement that helps you 'sleep like a baby' to £8
Amazon Prime Day has arrived and thousands of products are reduced - including a popular supplement Amazon has reduced an "amazing" supplement shoppers say helps you "sleep like a baby." The retailer has dropped the price on thousands of items for its huge Prime Day 2025 sale, which runs until July 11. The Nutrition Geeks Magnesium Glycinate 3-in-1 Complex supplement is now £7.98, down from £13.99, for Prime members. The pack includes 90 capsules and features 1800mg Magnesium, 1000mg Magnesium Glycinate, 400mg Magnesium Malate, and 400mg Magnesium Citrate. According to the product description, the supplement "supports reduction of tiredness and fatigue, contributes to electrolyte balance, and contributes to neurotransmission and muscle contraction, including heart muscle." It is also said to support "normal psychological functions" as well as "maintenance of muscles, bones and teeth." Alternatively, Holland and Barrett stocks the Vitl Sweet Sleep 30 Capsules for £10. Space NK is also selling the Vida Glow Sleep supplement for £30, while Boots has the Grass & Co. DREAM Reishi Mushrooms with Magnesium + Sage for £26.50. Nutrition Geeks' Magnesium Glycinate 3-in-1 Complex supplements have racked up rave reviews, gaining a 4.4 star rating. Among the reviews, on person said: "A game changer for sleep and recovery! I've been taking these magnesium capsules for the past three months, and I have to say—they've completely changed how I sleep, recover, and feel overall. "Before this, I'd tried several other magnesium supplements with mixed results. Some helped a bit, others did nothing, and a few left me more confused than relaxed. But these? These are in a league of their own." A second wrote: "I am sleeping like a baby. I do not leave much reviews on products. I could not resist shouting this product out! I am not affiliated nor have any connection to Geeks, but this product has transformed my life significantly. I started using this product a couple of week ago, my sleep quantity and quality responded almost immediately: I get to sleep quicker, and I feel refreshed and ready to go in the morning." However, some shoppers didn't notice any improvement when taking the supplements. One said: "Really didn't seem to work. Bought on recommendation but had no effect whatsoever." A second wrote: "Did absolutely nothing for me at all. Didn't help me sleep, didn't help me relax. Didn't help with restless legs. Didn't make me more awake. Tried taking one tablet, two tablets. Been on them for over a month and just given up now. Total waste of money." Despite this, many continued to praise the product online. One shopper said: "They work!!! I took 2 an hour before bed capsules are easy to swallow and I slept well only waking once for the loo and straight back to sleep. Wasn't foggy or muzzy in the morning, great night's sleep." Another impressed buyer added: " Amazing sleep. I haven't been able to sleep a full 7 hours since I don't know when, we're talking years and years. Heard some great things about this product so I thought I'd give it a go and it has worked wonders for my sleep. Deep sleep all the way through until morning. Recommend!"
Wales Online
05-07-2025
- Lifestyle
- Wales Online
I went to a 7am rave with a DJ and glow sticks in a health food shop
Our community members are treated to special offers, promotions and adverts from us and our partners. You can check out at any time. More info This wasn't like any rave I've been to before. For a start I set my alarm was set for 5.30am to head down to the Holland and Barrett experience store in central Cardiff. The health food store is hosting Sunrise Sessions, which claim to energise you with a morning rave, a session of pilates and a nutritious breakfast. The sessions are taking place across the UK and Ireland with hundreds of people getting involved. I headed down to the session held at the Queen Street store to find out what a wellness rave is really like. Whilst only 45 minutes before my usual wake up call, it felt a lot earlier, but luckily the sun was up which made it easier to get up and going. For the latest restaurant news and reviews, sign up to our food and drink newsletter here As I strolled through Cardiff city centre, the morning was quiet and I realised how rare it is to say that I walked past a castle on my way to Pilates first thing in the morning. Then I was quickly brought back to reality when a man walked by me muttering unwelcome comments and further along the street another man was threatening a shop worker. However, as I arrived to Holland and Barrett calm was restored and I was met by a DJ playing uplifting songs to rouse everyone awake and ready for the day. The music left me feeling energised and bringing the feel good vibes with dance and pop songs. My protein, the supplement brand, had a station where they handed out clear whey protein shakes in lemon and lime and orange and mango. I chose the latter which was tangy and refreshing without the earthy aftertaste I often get with most protein powders. A dance floor positioned in front of the DJ booth had a sparkly sequin wall, funky glasses and glow sticks to get everyone in the raving spirit. Everyone was encouraged to take to the dance floor for an early morning boogie which of course I joined it and surprisingly it wasn't the time of day that put me off but the fact I was in my gym gear. After my protein shake and a protein bar from the snack bowls available, I was ready for the standing Pilates session with instructor Sadie. Surprisingly, whilst there were 15 people attending we all fit into the wellness studio at the back of the Cardiff store where yoga and Pilates classes are held regularly. I have attended one of Sadie's yoga classes previously when the store first opened so I was happy she was leading the class this time as I know she is full of energy. This was my first ever standing Pilates class and I thought 'how hard can it be?' How wrong I was. I found the class challenging, with my quads feeling the burn during the lunge variations and my shoulders aching as we drew circles with our arms. There were some balance focused exercises that had me wobbling slightly. Half an hour of standing Pilates was enough for me and it felt refreshing to start my morning with movement - which is the premise of the Sunrise Sessions. The sessions are designed to "support mind, body and rest, so people are energised and feel ready to seize the day". One qualm I did have was that although the event was called Sunrise Sessions, we were inside and the sun had risen before the session started at 7.20am. After our Pilates class it was back out to the store where the DJ continued playing upbeat tunes and we were treated to a nutritional breakfast buffet with healthy foods, drinks and teas. With a choice of either Greek yoghurt or vegan coconut yoghurt, an array of toppings including seeds, granola, fruits, spreads and honeys were laid out for us to choose from. As someone who is a fitness and wellness enthusiast, I enjoyed being in a room with like-minded people with a focus on health and wellness. I left feeling ready to take on the day and the early morning wake up call was worth it as my mind and body felt relaxed. Tickets for the Sunrise Sessions cost £10 and attendees left with a goodie bag stocked with Holland and Barrett treats worth of £200. At the moment, it is uncertain when the Sunrise Sessions will return to the Cardiff store but I'd definitely be up for it again, to start my day feeling uplifted and energised.
Yahoo
01-07-2025
- Health
- Yahoo
Almond, peanut or cashew: Which nut butter is best for your health?
Britain has gone nuts for nut butters. Back in 2020, sales of peanut butter in this country even outstripped those of jam. Gone are the days where you'd most likely find peanut butter slathered in a sandwich to make up a quick and easy lunch, however. This cheap staple has had a upgrade and is now the star of many trendy dishes, heaped atop acai bowls or mixed into tasty noodle dressings. Muscling in on its territory are butters made from other, more glamorous nuts: almond, pecan, macadamia and the now popular pistachio. A tiny tub of walnut or cashew nut butter in Waitrose or Holland and Barrett might set you back £10, and in Wholefoods in Chelsea, London, you can make your own customised nut butter blend in a hand-churned machine for the small price of £1.19 for 100g. Packed with protein, fibre and healthy fats, it's easy to see why nut butters appeal to the health-conscious among us. But is there really any difference between these stylish new spreads and the good old-fashioned peanut butter in the back of your cupboard? We asked the experts. On the whole, nut butters are very healthy. 'I tend to recommend them a lot to clients,' says nutritionist Jenna Hope. 'They can be a really convenient way to get more nutrients into your diet.' Nut butters are a good source of protein, 'especially for people who are following plant-based or vegan diets,' Hope adds. A 30g serving of peanut butter contains around 8g of protein, roughly the same as that in a large egg. A spoonful this big would also contain nearly three whole grams of fibre. There are many benefits to including a lot of nuts in your diet. Some research indicates that doing so can protect against cancer, Type 2 diabetes and cardiovascular disease, and they are a core part of the MIND diet, which was developed to help stave off dementia. The advantage of nut butters over whole nuts is that 'the blending done to make nut butters means that some of the digestion is done for your system before you actually eat, making those nutrients more readily available,' Hope says. That said, this also makes them more calorific, 'as your body is doing less work to break it down'. 'You need to be mindful of serving sizes when it comes to nut butters, as they contain a significant amount of fat, even though it's healthy fat for the most part,' she adds. 'Moderation is key. If you're having a nut butter on toast or to make a sauce for a noodle dish, I'd use no more than a tablespoon, and if it's going in a curry or on top of a yogurt bowl with lots of other toppings, then a teaspoon is ample.' On that note: not all nut butters are made equal. Some nut butters come with added oils, like palm oil, 'which is high in unhealthy saturated fats,' Hope explains. Others can be heavily salted, with salty foods contributing to high blood pressure. For this reason, 'try to find a nut butter that is a 100 per cent nut, or that only has a small amount of added salt, which I would count as less than 0.08 per cent on the ingredients' list,' Hope advises. Sugary or other flavoured nut butters are best avoided, as they will likely be high in sugar – 'even where they've used agave syrup or coconut sugar, which both sound healthier but aren't necessarily' – and contain added flavourings. Peanut Almond Cashew Hazelnut Walnut Macadamia Pistachio Pecan 91 calories, 7g fat, 4g protein, 1.3g fibre When it comes to protein, peanut butter comes out top, making it 'especially good for people who don't eat meat,' says Hope. It also contains vitamin E, 'which is great for your skin health', as well as a good amount of folate and copper, which help with the production of red blood cells. Though peanut butter is high in fat, 'most of them in an peanut butter free from added oils will be monounsaturated or heart-healthy fats,' Hope says. 'Just be aware of how much you're adding to your meals.' 87 calories, 7.8g fat, 3.1g protein, 1.6g fibre Almond butter has the most fibre of any nut butter, and also has fewer calories, making it a good option for people looking to eat well while restricting their calorie intake. It is also a good source of protein, though it contains marginally less of it than peanut butter, and it's packed with magnesium and calcium. It is more costly than peanut butter, however, and Hope would recommend having whole almonds rather than almond butter, as these contain even more fibre to 'nourish your gut bacteria'. 101 calories, 8.4g fat, 3.2g protein, 0.6g fibre Cashew butter isn't so high in protein, but is packed with healthy fat and B vitamins as well as magnesium, 'which is crucial in more than 600 processes in the body,' Hope says. 102 calories, 9.8g fat, 2.6g protein, 1.5g fibre Hazelnut butter is a good source of vitamin E and B vitamins, as well as folate (crucial to skin and eye health, immune response and the formation of red blood cells, respectively). Just steer clear of mock Nutella butters made with hazelnuts and chocolate, and added sugar, Hope says, unless you're looking for a treat. 98 calories, 9.9g fat, 2.1g protein, 1.2g fibre Walnuts are high in omega-3s, says Hope, which is what makes the nuts powerful for protecting your brain health, an effect observed in many studies. Consuming it in butter form may add to those benefits by making the nutrients more readily available. Bear in mind its high fat content, however, and the fact that it is slightly less protein-rich than some other options. Walnut butter as a niche product is also much more expensive than whole walnuts, 'which are likely just as good for you,' Hope says. 108 calories, 11.4g fat, 1.2g protein, 1.4g fibre Macadamia nuts 'are said to have the best omega-3 to omega-6 ratio, making them excellent for brain health, especially if you don't eat fish,' says Hope. Though they are lower in protein than peanuts, this balance of healthy fats 'means that they have a profile that's very favourable when it comes to reducing inflammation'. If you're struggling to get enough omega-3 into your diet, it may be worth adding a dollop of this spread to your breakfast, though they don't offer the same level as walnuts. 90 calories, 8.3g fat, 2.7g protein, 0.9g fibre Trendy pistachios are packed with beneficial plant compounds, lending their bright green colour, Hope says. This also indicates the presence of antioxidants, though they're also high in potassium (which is good for your muscles, blood pressure and heart) and vitamin B6 (which aids metabolism and boosts your mood and brain function). Just swerve the sugary pistachio creams that have also become commonplace on shelves if you're looking for a healthy add to your breakfast, Hope advises: they look similar but are a very different product. 106 calories, 10.8g fat, 1.4g protein, 1.4g fibre Pecans are naturally sweet, with a rich, nutty taste. They're not quite as high in protein or fibre than other nuts, but having it on your toast or adding a spoonful to smoothies may help to curb your sweet tooth. Which nut butter is healthiest, then? It all depends on what you're looking for, says Hope. Really 'it's best to switch them up when you can, as they all contain different micronutrients and can play a role in adding to the variety in your diet'. But if you're going to pick one, there's no harm in making it peanut. You can always make your own nut butters: it's as easy as 'roasting the nuts and then blending them in a high-speed food processor,' says Hope. But you may not want to spend the time needed. 'If you're time-constrained, you're much better off making yourself a healthy dinner and opting for one of the more minimally processed nut butters in supermarkets.' Meridian's peanut and almond butters are as simple as it gets: both, in their crunchy and smooth varieties alike, are 100 per cent nut. They're also blended into butters with their skins on, retaining more fibre and micronutrients. Aside from almond and peanut, Meridian also makes cashew and hazelnut butter, as well as light and dark tahini (and a range of other flavoured, less healthy nut butters). With no added salt, this range is the best you'll find in mainstream stockists, though Hope notes that many supermarket own brand products are actually sugar-free and oil-free, and either very low-salt or salt-free, and much kinder on your wallet to boot. Pip & Nut's smooth peanut butter contains 99.5 per cent peanuts and 'just a sprinkle' of salt – nothing else. It's the same story for the brand's almond smooth and chunky almond butters. This makes it a winner in Hope's book, though its flavoured sweet and salty products contain agave syrup, coconut oil, and more than just a pinch of salt, at 1 per cent of the total jar. Manilife makes a range of nut butters with different roast strengths, a bit like coffee, providing a range of different flavour options without additives or sugar. Its peanut and almond butters are on the slightly high side when it comes to salt, however, which comes in at 0.9 per cent of each jar, slightly above Hope's safe range. 'Overall though, it's a very good brand. I'd just avoid it if you have high blood pressure or you're concerned about developing it,' she says. Whole Earth has the sort of healthy-looking label and name you might reach for when you see it on the shelves, but it falls far short of some of its rivals when it comes to health. Its smooth peanut butter is just 96 per cent nut, the rest being made up of salt and dreaded palm oil. All this and it costs a pretty penny. It's best swerved, Hope says. 'They are equally healthy,' says Hope. 'Peanut butter is higher in protein, but almonds are higher in micronutrients. It all depends on what you're looking for.' 'Macadamia nut butter and almond butter are both lower in carbs than peanut butter,' Hope says, though it's worth pointing out that all nut butters are low in sugar so long as none has been added to your jar of choice. 'I would say that almond butter is the best alternative to peanut butter,' Hope says, given its high fibre content, but 'the best nut butter is the one that you enjoy the most'. Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
Telegraph
01-07-2025
- Health
- Telegraph
Almond, peanut or cashew: Which nut butter is best for your health?
Britain has gone nuts for nut butters. Back in 2020, sales of peanut butter in this country even outstripped those of jam. Gone are the days where you'd most likely find peanut butter slathered in a sandwich to make up a quick and easy lunch, however. This cheap staple has had a upgrade and is now the star of many trendy dishes, heaped atop acai bowls or mixed into tasty noodle dressings. Muscling in on its territory are butters made from other, more glamorous nuts: almond, pecan, macadamia and the now popular pistachio. A tiny tub of walnut or cashew nut butter in Waitrose or Holland and Barrett might set you back £10, and in Wholefoods in Chelsea, London, you can make your own customised nut butter blend in a hand-churned machine for the small price of £1.19 for 100g. Packed with protein, fibre and healthy fats, it's easy to see why nut butters appeal to the health-conscious among us. But is there really any difference between these stylish new spreads and the good old-fashioned peanut butter in the back of your cupboard? We asked the experts. On the whole, nut butters are very healthy. 'I tend to recommend them a lot to clients,' says nutritionist Jenna Hope. 'They can be a really convenient way to get more nutrients into your diet.' Nut butters are a good source of protein, 'especially for people who are following plant-based or vegan diets,' Hope adds. A 30g serving of peanut butter contains around 8g of protein, roughly the same as that in a large egg. A spoonful this big would also contain nearly three whole grams of fibre. There are many benefits to including a lot of nuts in your diet. Some research indicates that doing so can protect against cancer, Type 2 diabetes and cardiovascular disease, and they are a core part of the MIND diet, which was developed to help stave off dementia. The advantage of nut butters over whole nuts is that 'the blending done to make nut butters means that some of the digestion is done for your system before you actually eat, making those nutrients more readily available,' Hope says. That said, this also makes them more calorific, 'as your body is doing less work to break it down'. The health risks 'You need to be mindful of serving sizes when it comes to nut butters, as they contain a significant amount of fat, even though it's healthy fat for the most part,' she adds. 'Moderation is key. If you're having a nut butter on toast or to make a sauce for a noodle dish, I'd use no more than a tablespoon, and if it's going in a curry or on top of a yogurt bowl with lots of other toppings, then a teaspoon is ample.' On that note: not all nut butters are made equal. Some nut butters come with added oils, like palm oil, 'which is high in unhealthy saturated fats,' Hope explains. Others can be heavily salted, with salty foods contributing to high blood pressure. For this reason, 'try to find a nut butter that is a 100 per cent nut, or that only has a small amount of added salt, which I would count as less than 0.08 per cent on the ingredients' list,' Hope advises. Sugary or other flavoured nut butters are best avoided, as they will likely be high in sugar – 'even where they've used agave syrup or coconut sugar, which both sound healthier but aren't necessarily' – and contain added flavourings. The health benefits of different nut butters per tablespoon Peanut Almond Cashew Hazelnut Walnut Macadamia Pistachio Pecan Peanut Best for protein 91 calories, 7g fat, 4g protein, 1.3g fibre When it comes to protein, peanut butter comes out top, making it 'especially good for people who don't eat meat,' says Hope. It also contains vitamin E, 'which is great for your skin health', as well as a good amount of folate and copper, which help with the production of red blood cells. Though peanut butter is high in fat, 'most of them in an peanut butter free from added oils will be monounsaturated or heart-healthy fats,' Hope says. 'Just be aware of how much you're adding to your meals.' Almond Best for fibre 87 calories, 7.8g fat, 3.1g protein, 1.6g fibre Almond butter has the most fibre of any nut butter, and also has fewer calories, making it a good option for people looking to eat well while restricting their calorie intake. It is also a good source of protein, though it contains marginally less of it than peanut butter, and it's packed with magnesium and calcium. It is more costly than peanut butter, however, and Hope would recommend having whole almonds rather than almond butter, as these contain even more fibre to 'nourish your gut bacteria'.
