It wasn't long ago that shopping for peanut butter in the condiment aisle was simply a choice between chunky and smooth. This is no longer the case. Supermarkets all over the nation are now flooded with different options that have changed the face of your average peanut butter and jelly sandwich. There is peanut butter, almond butter, cashew butter, soy nut butter, and everything in between. Alternatives to peanut butter are becoming more and more popular in the everyday diet.

What makes these nut butters different from each other, and is one option really better than the other? After comparing four different types of nut butters and some of their basic nutritional information, it seems that there is minimal difference between them. Unless you have allergies to a specific nut, selecting nut butters is about personal preference. However, one concern about consuming peanut butter is that many brands still include partially hydrogenated oil, which is essentially trans fat or "heart-harming" fat. Industry standards allow half a gram of trans fat per serving without being required to label it as a trans fat food. This is something to be mindful of when shopping for peanut butter. Be sure to read the ingredients label and choose a brand that has eliminated this ingredient.

Another consideration for choosing your butter is the monounsaturated fat content, this is known as the "good" fat. These days, many people are opting for almond butter because it has more of this heart-healthy fat than in the other nut butters. All the butters listed have some amount of monounsaturated fat, leading to health benefits in all of them. Almond butter contains the most monounsaturated fat compared to all the nut butters. Some of these health benefits include lowering bad cholesterol levels (LDL) and increasing healthy cholesterol levels (HDL). It has also been shown to lower risk of heart attack and stroke (American Heart Association).

Vegans and vegetarians are using them as an excellent source of protein, and bakers are integrating them into more recipes. It's not unusual anymore to see almond butter in a smoothie or cashew butter in a granola bar. It's a great resource to add nutrition into alternative diets, or for people with food allergies. Whatever the reason, don't be afraid to explore this new trend yourself. You won't be the only nut out there!

Dr. SeAnne Safaii, Ph.D., RD, LD, is an associate professor at the University of Idaho.