Nut butters, which were formerly designated for peanuts and solely used as sandwich fillers, are gradually taking the place of mayonnaise, cream cheese, and other delectable spreads that traditionally adorn your favourite bread—and with good cause.
Andrea Hasson, a registered dietitian at Cedars-Sinai Nutrition Counseling Services, notes that nut butters are rich in a variety of nutrients, including fibre, protein, B vitamins, phosphorus, zinc, and vitamin E. "Nut butters are a good source of protein," she says.
"If the product specifies that it should not be stirred, it is probable that the producer added rapeseed oil or palm oil to make it easier to distribute. The hydrogenated oils are the ones that are unhealthy for us and may raise our bad cholesterol levels significantly."
Nut butters are high in monounsaturated fats, which are good for your heart. These fats aid in the growth of HDL cholesterol (the good sort), while also assisting in the reduction of LDL cholesterol (the evil kind).
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1. Breaking down nut butters
Most nut and seed butters contain between 80 and 100 calories per tablespoon, as well as 7-10 grammes of mainly unsaturated fat, according to the manufacturer.
They also include protein and fibre, which may help you feel fuller for a longer amount of time after eating them.
"Just be mindful of your quantities," Andrea advises. When you're spreading nut butter on a bagel or toast, a tablespoon may not seem like much, but it adds up quickly.
In this fast tutorial, we'll look at the nutritional value of two tablespoons of various popular nut butters.
2. Almond nut butter
Almond butter, which has 200 calories, over 19 grammes of fat, and nearly 5 grammes of protein, might help you fill the gap between meals when you're feeling peckish and hungry.
It is high in heart-healthy monounsaturated fats, as well as vitamins and minerals such as vitamin E, magnesium, calcium, and phosphorus, among others.
Almond butter may be mixed into oatmeal and ice cream, or it can be used as a foundation for muffin, cake, and cookie batters.
3. Walnut butter
Among all the nut butters, walnut butter has the highest concentration of omega-3 fatty acids, according to Andrea. The healthy fat ratio helps to decrease LDL cholesterol while simultaneously increasing HDL cholesterol and decreasing inflammation.
The disadvantage is that walnut butter has less protein and fibre than other nut butters.
Using walnut butter as a foundation for smoothies or spreading it over cranberry walnut toast is a delicious option.
4. Peanut butter
Peanut butter is one of the most economical nut butters on the market, and it offers excellent value for money since it has the largest amount of protein per serving of any nut butter (about 8 grams).
It also has a high concentration of antioxidants.
Combine it with fruits and vegetables such as apples, celery, and bananas to boost their nutritional value, or whisk it into sauces to thicken and flavour them.
5. Cashew butter
Cashew butter, which is one of the creamiest nut butters available, may be used in recipes that call for milk or cream in lieu of dairy products.
It also has a greater carbohydrate content and a lower protein content when compared to other nut butters.
To boost the nutritional value of Chinese noodles, broccoli, and chicken, apply cashew butter to the dish.
6. Sunflower seed butter
People who are allergic to peanuts and tree nuts may like sunflower seed butter, which has a comparable nutritional profile to other nut butters and is an excellent substitute.
Just one tablespoon of sunflower seed butter provides roughly a fourth of the vitamin E your body needs each day, according to the USDA. Besides being a fantastic source of protein, sunflower seed butter also contains beneficial fats and magnesium.
Spread it on toast, sprinkle it over pancakes or waffles, or mix it with oatmeal or a smoothie for a delicious breakfast.
7. Choosing the right nut butter
There's no denying that the number of nut butters that are emerging on grocery store shelves is growing exponentially. However, what appears on the ingredients list is much more essential than the sort of nut butter you buy.
"Select goods that have just one ingredient—your favourite nut—and avoid butters that contain excessive amounts of salt and sugar, as well as partly hydrogenated or hydrogenated oils," Andrea advises consumers.
"If the product specifies that it should not be stirred, it is probable that the producer added rapeseed oil or palm oil to make it easier to distribute. The hydrogenated oils are the ones that are unhealthy for us and may raise our bad cholesterol levels significantly."
The final conclusion is that you may eat as much butter as you like as long as you pick a natural butter that must be stirred.
