How can I know which nut butter is the healthiest option?

Nut butters, formerly reserved for peanuts, are now being used for everything from filling sandwiches to substituting mayonnaise and cream cheese on your favourite bread. Different nut butters have different textures and tastes.

Minerals including fibre, protein, B vitamins, phosphorus, zinc, and vitamin E are just few of the many that may be found in nut butters. If the product’s label says “no stir,” then it was likely made using rapeseed oil or palm oil so that it could be sent without requiring much shaking. Many of the issues with our health, such as the increase in “bad” cholesterol, may be traced back to the use of hydrogenated oils.

The protein nut butter is an excellent source of heart-healthy monounsaturated fats. In addition to assisting in the regulation of LDL cholesterol, or “bad” cholesterol, these fats also lead to an increase in HDL cholesterol, the so-called “good” cholesterol.

Making nut butters is a complicated procedure.

The bulk of the calories in nut and seed butters come from unsaturated fats, and most varieties include between 80 and 100 calories per tablespoon. They provide protein and fibre, too, which help you feel full for longer after eating them. Here is a summary of the nutrients included in 2 tablespoons of some of the most popular nut butters.

  • Almond butter is a kind of nut butter that is produced from ground almonds.
  • The 200 calories, 19 grams of fat, and 5 grams of protein in a serving of almond butter may be just what you need to stave off hunger until the next meal.
  • It contains several vitamins and minerals, including vitamin E, magnesium, and calcium, and is especially high in monounsaturated fats, which are good for the heart.
  • Almond butter may be used as a base for the batter of many baked items, including oats, ice cream, and even muffins, cakes, and cookies.

Buttery peanuts

If you’re looking for the most bang for your buck among nut butters, go no further than peanut butter. It’s also one of the most budget-friendly nut butter options (about 8 grams). It also contains several antioxidants, which is a bonus. You may use it to thicken sauces and improve their flavour, or mix it with other healthy foods like apples, celery, or bananas for a nutritious superfood.

Cashew-based peanut butter.

Cashew butter, one of the creamiest nut butters on the market, may be substituted for milk or cream in any recipe that calls for it. Its carbohydrate level is higher and its protein content is lower than that of other nut butters. Dotting your Chinese noodles, broccoli, and chicken with cashew butter is a great way to increase their nutritious content.

Sunflower butter

Sunflower seed butter is a great alternative for those who are allergic to peanuts and tree nuts since its nutritional profile is similar to that of other nut butters. One tablespoon of sunflower seed butter may provide all the vitamin E your body needs in a day. In addition to being high in protein and healthy fats, sunflower seed butter is a fantastic resource for magnesium. It may be used as a spread on toast, a pourable topping for pancakes and waffles, or a blending ingredient in your morning oatmeal or smoothie.


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