Well, it is a known fact that nut butter is known to provide health benefits and among various available options, peanut butter is the most common. Peanut butter sandwich is a staple snack for kids and never loses its appeal due to its rich flavour. Read on to learn about the other common types of nut butter.
If you are allergic to peanuts, then you may also be allergic to other tree nuts like almonds, cashews or hazelnuts. So, check with your doctor in case of any symptoms or family history of nut allergies.
Important nutrients of nuts are as follows:-
- Considered a good source of Protein
- Healthy fats or unsaturated fats specially MUFAs.
- Fiber
- Vitamins and minerals such as magnesium potassium, zinc etc.
- Phytochemical
As per studies, people who eat nut butter regularly in moderate amounts are less likely to have heart attacks than those who rarely eat them.
Peanut Butter
It is compromised of about 25% protein, low in carbohydrates and good healthy fats, high in healthy vitamins and minerals like vitamin E, vitamin B, magnesium, and copper etc.
Cashew butter
It has a smooth taste with a creamy texture and comparatively low in fat than other nut butter options. The healthy fat in this is more of MUFAs (Mono Unsaturated Fatty Acid), making it a top source of MUFAs in nut categories, which are known to have beneficial effects on cholesterol and blood levels.
Walnut Butter
They have a nutty buttery taste. It is known for high Omega 3 fatty acids which help with normal heart rate and blood flow, improves inflammation and reduces oxidative stress.
Brazil nuts
They have high selenium content, on an average 30 gm of nuts help cover the recommended amount of selenium levels of daily intake. Selenium might help prevent cancer, although research is limited and further investigation is needed.
Health Benefits
- Eating nut butter can help maintain weight as it improves satiety due to protein, fat and fibre.
- It boosts heart health due to certain phytochemical.
- Many fitness enthusiasts include it in their diet by adding it in milkshakes or sandwiches as it promotes muscle building.
- Managing blood sugar levels better as the presence of fat and fibre helps lower the chances of any sudden sugar spike in the blood.
What to check under nut butter label?
Not all packaged nut butter is healthy as some include a high amount of salt, sugar or even partially hydrolysed oils.
Pick high-quality nut butter without added sweetness or unwanted preservatives and have a nutritional profile similar to the original nut from which it is made.
To summarise, nuts butter offer nutrients and health benefits. It is important to remember that they are also calorie-dense, so it should be consumed in moderate amounts only.