Title: Exploring the Health Benefits of Nut Butter Options
Subtitle: Registered dietitian reveals the best nut butter for various health goals
Date: [Current Date]
In recent years, nut butter has garnered immense popularity as a versatile and delicious spread. From the classic peanut butter and jelly sandwiches to incorporating it in cookies, smoothies, and sauces, nut butter has become a favored addition to many food products. In fact, its popularity is celebrated annually on April 2nd with National Peanut Butter and Jelly Day. As our love for nut butter continues to grow, the world of nut butter has expanded to provide options for those with allergies and new snacking alternatives.
Registered dietitian Danielle Crumble Smith sheds light on the health benefits of different nut butter options. While all nut butters offer healthy fats, fiber, and protein, one option stands out as the healthiest – almond butter. Almond butter is rich in Vitamin E, a powerful antioxidant that is lacking in the diets of 88.5% of Americans. Vitamin E improves immune, skin, and eye health. Additionally, almond butter contains comparable protein content to peanut butter, while offering more magnesium, calcium, potassium, and fiber, along with other essential vitamins and minerals.
Interestingly, almonds are scientifically classified as fruit seeds rather than nuts, a characteristic they share with several other foods we commonly refer to as nuts. The USDA classifies all nuts as fruits due to their dry, single-seeded nature with high oil content.
For individuals seeking Vitamin E, Crumble Smith recommends peanut butter, almond butter, or sunflower seed butter. Sunflower seed butter, although technically a seed butter, is often used as a nut butter replacement for those with allergies, providing a similar level of protein, fiber, and healthy fats.
To boost Omega-3 intake, walnut butter is an excellent option. Walnuts are an abundant source of Omega-3 fatty acids, which increase “good cholesterol” levels (high-density lipoprotein or HDL) and reduce the risk of heart disease and strokes.
For those looking to increase calcium intake, almond butter or sesame seed butter are the best choices. Although technically seed butters, they can be used similarly to nut butter in various dishes. Peanut butter contains 7.84 milligrams of calcium per tablespoon, while sesame butter boasts 19.7 milligrams, and almond butter shines with 44.6 milligrams.
Crumble Smith notes that cashew butter is a recommended option for estrogen-dominant individuals. Cashews contain anacardic acid, which studies have shown to have an anti-estrogen effect and potentially slow pancreatic cancer progression.
While nut butters offer a range of health benefits, it is crucial to consider the quality of store-bought options. Crumble Smith advises avoiding added ingredients, particularly hydrogenated oils, as they increase inflammation and unhealthy cholesterol levels. Natural nut butter with minimal ingredients is the healthier choice. “Natural” nut butter should ideally contain only the nuts or seeds themselves, with no additional oils, or at most, the oil derived from the specific nut or seed.
Some stores offer the option to grind your own nut butter, providing control over the ingredients. Alternatively, making nut butter at home using a food processor or high-powered blender is a simple and cost-effective method. Adding coconut or avocado oil can assist with blending if necessary.
As for the safety of peanut butter, it’s important to note that peanuts are legumes rather than true nuts. Peanut butter is an affordable protein source with added benefits of fiber and healthy fats. However, mold growth and the subsequent development of aflatoxin can occur if peanuts are grown in warm and humid regions. Although the FDA monitors and regulates aflatoxin content in commercial peanut butter, caution must be exercised when making homemade peanut butter. Moldy, shriveled, or discolored peanuts should be avoided.
When it comes to weight loss, nut butters can support a healthy diet due to their nutrient-rich nature. However, it is crucial to be mindful of portion sizes, especially with brands that contain added sugar. The act of chewing regular nuts slows down the eating process, allowing the brain to register satiety. Nut butter, on the other hand, is easily overeaten due to its smooth consistency.
Incorporating nut butter into a healthy diet can be as simple as adding it to smoothies, yogurt, granola, or using it in savory dressings and sauces.
For those curious to learn more about various health topics, USA TODAY’s “Just Curious” section explores common questions and seeks to provide answers. From where sesame seeds come from to alternative coffee-making methods, the section aims to satisfy readers’ curiosity.
Nut butter has undoubtedly become a fan-favorite ingredient, and with the multitude of options available, individuals can choose according to their specific dietary goals and preferences. Whether it’s improving immune health, increasing calcium intake, or adding Omega-3s to the diet, nut butter offers a range of benefits with delicious versatility. So indulge in a jar of your preferred nut butter and savor the goodness it brings to your daily meals.