The Health Benefits of Nut Butters

Posted by Sayful-L-Islam Khan on

Did you know that nut butters are super healthy? Yes, they are not only delicious, but they contain many nutrients. Nut Butters include almonds, peanuts, cashews, hazelnuts, and more! It is an excellent source of protein for vegetarians who do not eat meat or eggs. Eating nut butter can also help reduce your risk of cardiovascular disease. Nut butter also has omega-3 fatty acids, which promote good heart health by lowering cholesterol levels in the bloodstream. This post discusses how nut butter is an excellent food choice to help protect your body against illness and promote better overall health with its nutritional benefits! 

Alternatives to PB&J

Peanut butter is probably the most well-known of all the nut butters and we all love peanut butter. When it first appeared in your lunch box, all gooey and delicious, it won you over. The peanut butter and jelly sandwich is a lunchtime staple that never goes out of style, from the school cafeteria to the corner office.

Nut butters, on the other hand, come in a wide variety of flavors. You can find nut butters prepared from cashews, almonds, macadamia nuts, and other nuts at your local supermarket or farmer's market. 

If you have a peanut and seed allergy or want some lunchtime variety, keep reading to learn about different nut butters to try.

No Peanuts? No Problem

Nut allergies are becoming more widespread, especially to peanuts. Between 1997 and 2008, the reported number of peanut allergy cases more than tripled, according to the American College of Allergy, Asthma & Immunology (ACAAI).

Allergies to peanuts can be fatal. According to the American College of Allergy, Asthma, and Immunology, this is one of the dietary allergens most frequently linked to severe and rapid reactions, such as life-threatening anaphylaxis. 

Thankfully, there are various nut and seed butter options that will keep your sandwich delectable while also keeping your allergies at bay. 

Check With your Doc

If peanuts are the only nuts that cause you to have an allergic response, you can try other nut butters – but first, consult your doctor. If you're allergic to peanuts, you may also be allergic to tree nuts such as almonds, cashews, or hazelnuts.

Butter Me Up

You can choose from several healthiest nut butters if you're not allergic to tree nuts. Nut butters come in a variety of varieties, each with its own set of health advantages. Here are the following nut butters that can be found in your local grocery or health food store today.

  • almond butter
  • cashew butter
  • macadamia butter
  • walnut butter
  • hazelnut butter
  • classic peanut butter
  • pistachio butter

The Benefits

Nut butters are high in a variety of nutrients, including:

  • protein
  • healthy fats
  • fiber
  • vitamins and minerals
  • phytochemicals

Nut butter contains different nutrients depending on the type of nut. However, all nuts are wonderful providers of healthful fats. According to the Mayo Clinic, nuts can help lower cholesterol levels. A serving of nut butter provides a wealth of nutrients.

Check the Label

Nut butters aren't all created equal. For example, many brands contain solely ground nuts, but some incorporate sea salt and sugar. In addition, according to the US Food and Drug Administration, some people use partly hydrogenated oil, which is a source of harmful trans-fats. So before deciding on nut butter, read the label carefully.

Watch Calories

While nuts are high in vitamins and minerals, they are also high in calories. So reduce your calorie intake in other areas if you consume a lot of nuts or nut butters. According to the American Heart Association, a healthy daily serving of nuts is simply a handful of nuts.

But don't let your fear of fat stop you from trying nut butters.

Go Nuts with No Nuts

If you can't eat nuts because of allergies, seed and soy nut butters are great substitutes. Sunflower seed butter is abundant in polyunsaturated fats, which are good for the heart. Soy nut butter (which tastes like peanut butter) has more protein and less fat than regular nut butter. Try tahini, a sesame seed paste that has the viscosity of nut butter but is nut-free.

If you have severe nut allergies, consult your doctor about testing for soy or seed intolerances before attempting these alternatives.

Safety first

Take precautions if you have a family history of nut allergies. If you or your child experiences even a minor allergic reaction to nuts, it's crucial to consult your doctor. A mild prior reaction can foreshadow a more severe reaction in the future.

Consult your doctor about consuming an alternate nut butter if you have a nut allergy. Alternative nut butters may be possible to utilize in your favorite recipes. So make a nut butter and jelly sandwich, sip a tall glass of milk, and savor this childhood favorite!