Nut Butters: What Are Their Benefits and Which One to Choose?

There are many nut butters but the best known is peanut butter, which was the first to hit the market. However, these days there is a plethora of butters and other nuts to choose from.

If combined correctly, they can even help with weight loss. Also, all kinds of nut butters have good fats, protein, fiber, antioxidants, vitamins B, A and E, iron, zinc, magnesium and potassium and are a very good choice for wellness.

They are misunderstood foods, as they contain a lot of calories and there is the impression that the fats they contain are not good for our health. Fortunately, in recent years this impression has begun to change, as their fats are unsaturated and mainly monounsaturated, which are also known as “good” fats.

Nut Butters – Benefits

It is very important to include nut butters in our diet, as unsaturated fats have been shown to have many benefits for the cardiovascular system, help reduce cholesterol and visceral fat, making them ideal for weight loss. In addition, they seem to be associated with a reduced risk of diabetes and certain types of cancer. Specifically:

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1. Weight control

It is known that nuts and their butters contain quite a lot of good fats, have a high content of vegetable fiber and protein, which enhance the feeling of satiety and help to consume fewer calories.

2. Good fats

The good fats they contain are more beneficial than the saturated fat in meat and even help stabilize blood sugar and insulin.

3. Antioxidants

Nuts and their butters contain many antioxidants, such as vitamins C and E, selenium, manganese, but also flavonoids, phenols, polyphenols and other substances. Antioxidants protect cells and prevent colon cancer and heart disease.

4. Prevention and control of type 2 diabetes

Nut butters help with weight control while also preventing elevated blood sugar and lipid levels, which when high increase the risk of type 2 diabetes.

5. Magnesium

Magnesium is beneficial for bones, muscles, nerves, blood pressure and blood sugar.

Nut Butters – Which One to Choose?

1. Peanut butter

Peanut butter is rich in monounsaturated fats and vitamin E, which is a powerful antioxidant and plays an important role in the prevention and treatment of certain diseases, such as cancer, arthritis, cardiovascular diseases, cataracts, Alzheimer’s, etc. It also contains vitamin B6, potassium, magnesium, manganese and zinc. It contains some sodium, a significant amount of iron and protein and no cholesterol.

  • 100 grams contain:
  • 20 grams of carbohydrates (13% of calories), of which 6 are fiber.
  • 25 grams of protein (15% of calories)
  • 50 grams of fat, which is 72% of calories

2. Almond butter

It is a very good source of protein and good fats, which contribute to the good health of the body and keep cholesterol in the blood at normal levels. It contains three times the amount of vitamin E than peanut butter, twice the amount of iron and seven times more calcium. Vitamin E helps stop the buildup of plaque in the arteries, which can cause a heart attack. In addition, calcium helps with good bone health and iron is very important for red blood cells.

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2 tablespoons of almond butter contain:

  • Calories: 196
  • Fat: 17.8 grams
  • Carbohydrates: 6 grams
  • Sugar: 2 grams
  • Sodium: 73 milligrams
  • Fiber: 3.3 grams
  • Protein: 7 grams

3. Cashew butter

Cashew butter is the highest in carbohydrates and low in protein compared to other nut butters. For this reason it can replace dairy in recipes that have milk or milk mixture.

This butter contains a high content of vitamins of the B complex and is in fact rich in thiamin and vitamin B6, which participate in many metabolic processes. It also has vitamin E which is a powerful antioxidant.

2 tablespoons of cashew butter contains:

  • Calories: 181
  • Fat: 15.4 grams
  • Carbohydrates: 8.6 grams
  • Fiber: 1 gram
  • Protein: 6.7 grams

4. Peanut butter

This particular butter is of very good quality, rich in nutrients, such as plant fibers which are important for the proper functioning of the intestine.

In addition, it contains vitamin B1 and vitamin B5, plant sterols, which are substances that help reduce cholesterol levels and antioxidants, such as lutein. It also has significant amounts of magnesium, phosphorus and copper.

The 2 tablespoons of this butter contain:

  • Calories: 198
  • Fat: 15.8 grams
  • Carbohydrates: 5.9 grams
  • Fiber: 4.1 grams
  • Protein: 6.6 grams

5. Hazelnut butter

Hazelnut butter has great nutritional value, with lots of nutrients and good fats, although it is high in calories. Contains vitamin B6, phosphorus, folate, zinc and potassium. In addition, it is a rich source of monounsaturated and polyunsaturated fats and they even contain omega-6 and omega-9 fatty acids, such as oleic acid.

30 grams of hazelnut butter contains:

  • Fat: 17 grams
  • Carbohydrates: 4.7 grams
  • Protein: 4.2 grams
  • Calories: 176
  • Fiber: 11.2 grams
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