Good-for-you nut butters contain a host of minerals and vitamins, offering good-quality, usable protein. Wholesome nut spreads contain fiber and essential fatty acids, making them a good choice if you are looking to replace margarine or butter on your morning toast.
Learn the facts about nuts and see why nut butters should be part of your diet
Nuts are Cholesterol Free
Nuts are cholesterol free so they are a good substitution for meats, which contain saturated fat and cholesterol. Consuming a nut butter can be a good step in fighting against heart disease. In fact, foods high in good fats help the heart by lowering LDL cholesterol, while raising levels of heart-protective HDL. Nut butter spreads contain healthful monounsaturated and polyunsaturated fats and do not contain harmful trans fatty acids.
Nuts and Diabetes
- According to the Journal of the American Medical Association (Nurses Health Study), consuming nuts lowers Type II diabetes risk. Eating 5 servings or 30 grams of nuts each week can cut risk by almost one third. An easy way to include nuts in the diet is to choose nut butters.
Nuts and Alzheimer’s
- A study done at Rush University in Chicago established that a diet high in saturated and hydrogenated fats increases risk of developing Alzheimer’s. Replacing harmful fats with nut fats can cut risk.
- Additionally, compounds found in walnuts may play a preventative role in relation to age-related cognitive decline (James Joseph, PHD, US Department of Agriculture, Human Nutrition Research Center, Tufts University, Boston).
Walnut Butter and Omega-3s
Walnut butter is an excellent source of alpha-linolenic acid, an essential omega-3 fatty acid. Omega-3s offer protection against cancer, diabetes, high blood pressure, stroke and heart disease, as well as depression.
- The U.S. Food and Drug Administration affirms that supportive research points to walnut consumption as a guard against heart disease.
If you are looking at ways to support body and brain health, adding nut butters to your diet is a nutritionally sound approach.
Nut butters come in a variety of delicious flavors
Nut Butter Flavors
- Almond butter
- Brazil nut butter
- Cashew butter
- Hazelnut butter
- Macadamia nut butter
- Pecan nut butter
- Pistachio butter
- Walnut butter
Nut butter spreads also include fruit. Imagine an exotic nut butter spread such as strawberry almond or chocolate cherry hazelnut. Nut-fruit spreads are delicious on waffles or pancakes.
Recipes Using Nut Butter
- Nut butter can be spread on crackers for hors d'oeuvres
- Use nut butter as a sandwich filling, topped with raisins, grated carrot or alfalfa sprouts
- Add a spoonful or two of nut butter to smoothies
- Stir 1-2 tbsp. nut butter into stir-fry
- Spread nut butter on celery sticks
- When making salad dressing, replace 1 tsp. of oil with one tsp. of nut butter
How to Make Nut Butter
While organic nut butters can be purchased, some people prefer to make their own nut spreads. When you make your own nut butter, you have the option of adding additional flavoring or sweetening agents, such as cinnamon or honey.
Homemade Raw Nut Butter
1 cup nuts
1 tsp. oil
- Place nuts in a food processor and chop until nuts become very fine.
- Scrape down any particles that build up on sides and continue processing.
- Wait until a ball forms and then add 1 tsp. of oil.
Homemade Roasted Nut Butter
- Dry roast nuts in the oven.
- Spread nuts on a baking sheet and toast at 350 for 5 minutes.
- Remove pan and stir nuts then continue roasting, checking for brownness.
- Cool. Proceed to Step 1.
Storing Homemade Nut Butter
Place nut butter in a tightly sealed container in refrigerator. When ready to use, remove from fridge and allow to sit at room temperature before spreading.
Eating nut butters is another way of protecting your health. Nut butter spreads are both delicious and nutritious, offering health-conscious consumers a heart-friendly protein alternative.
