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13 kinds of nut and seed butter and their benefits (in addition our selection!)


According to the Harvard School of public health's nutrition source, "people who eat nuts more often are less likely to suffer from or die from heart disease than those who eat less." High quality nut butter without sweeteners or preservatives has a similar nutritional profile to nuts. Two tablespoons contain an average of 190 calories and 17 grams of heart healthy unsaturated fat. It also provides a few grams of protein and some key vitamins and minerals. All this good nutrition and almost no sugar in handy snacks makes nuts and seed butter a great addition to your pantry. Although peanut and almond butter may be the most common, butter can be made from almost any seed or nut - you can even make it yourself!

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1. Cashew sauce is relatively sweet, smooth and creamy. Although cashew butter has a slightly lower fat content than other nut butter (two tablespoons contain 16g fat, while almond butter and walnut butter are 18G and 19g respectively), cashew butter has a high fat content. 62% of the fat in cashew sauce is monounsaturated fatty acid, which is one of the main sources of nut monounsaturated fatty acids (mufas). High proportion of polyunsaturated fatty acids were also found in olive oil and avocado, which had beneficial effects on blood pressure and cholesterol levels. Two tablespoons of cashew jam provides 87% of the recommended dietary copper, a trace mineral necessary for the body to make full use of iron. Cashew jam sold in stores may contain extra oil (such as sunflower oil), so be aware of products that contain any ingredients other than cashew and salt. Recommended brands: artisana organic raw cashew jam, Daston cashew jam and fresh fresh raw cashew jam of energy food

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2. Walnut butter


walnut is highly praised for its high ω - 3 content. Omega-3 fat contributes to normal heart rate and blood flow, reduces the risk of death from cardiovascular disease, and improves arthritis symptoms. Each ounce of walnut contains 2.5G omega-3 fat, which is five times higher than that of pecan. Two tablespoons of raw walnut butter provides a similar amount of omega-3 fatty acids. Because of the high proportion of this fragile fat, walnuts and their butter are easy to change flavor, especially under the action of high temperature and air, so put the butter in the refrigerator. Walnut butter has a kind of earthy and butter flavor, but it may also have a sharp bitter taste, so it is often mixed with other nuts to sweeten it. Recommended brands: blue mountain organic walnut sauce is better than roasted bud walnut sauce, artisana raw organic walnut sauce

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Brazil nut butter is a large oval seed of huge trees in the rainforests of Central America and South America. Brazil nut butter is usually a simple organic raw Brazil nut without any extra ingredients. Brazil nuts are known for their high selenium content: only one ounce of nuts has about 10 times the recommended daily intake of selenium. Although most people in the U.S. have enough selenium in their diet, this mineral is very important, so adding selenium rich Brazil nut butter to their diet is undoubtedly a healthy affirmation. "Because of its impact on DNA repair, as well as the endocrine and immune systems... Including its antioxidant properties. Selenium may play a role in cancer prevention. " Recommended brands: dastrony Brazil nut butter, Eden Brazil nut butter and energy food fresh Brazil nut butter

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4. Tahini (sesame butter)

tahini is a smooth butter made from finely ground sesame, usually roasted sesame. Tahini is often found in Middle Eastern cuisine and may be labeled "tahini" or "sesame butter" when sold in grocery stores. Unlike peanut and almond butter, it usually contains sweeteners, and tahini usually does not contain other ingredients, so you are unlikely to eat hidden sugar or trans fat at the same time. Like most nuts and seeds, sesame has a healthy fat distribution with over 85% unsaturated fat and about 15% saturated fat. Sesame seeds also contain sesamin, a compound that inhibits absorption and increases intestinal cholesterol excretion. In 2005, a study published in the Journal of nutritional research showed that high cholesterol subjects ate about 1.5 ounces of sesame seeds in their daily diet, and their total cholesterol and low-density lipoprotein cholesterol decreased significantly. Compared with other nuts and seed butter, Tahini has a relatively liquid consistency and requires nuts and earthy flavours in sauces and salad dressing. Recommended brands: Cigu mill Organic Sesame tahini, Daston organic sesame butter

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5. According to the U.S. Department of agriculture, sunflower seed paste has significantly higher magnesium, phosphorus, zinc, copper and selenium content than almond or peanut butter, and is listed as "an excellent source". These minerals. That's why sunflower seed butter can be an important source of nutrition for some of the more than 3 million Americans who are allergic to peanuts and / or nuts. It has high unsaturated fat content, medium protein content and low sugar content, as do other nuts and seed butter. But be careful: sunflower seed butter sold in stores is usually sweetened, and if you don't read the ingredient label carefully, you may eat extra sugar calories. Avoid products containing evaporated cane juice, sucrose or other sweeteners. Recommended brands: maranata pure natural sunflower seed paste, Daston germinated sunflower seed paste.

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6. Mixed nut butter

mixed nut butter can be quite simple, containing only two different nuts or a mixture of three nuts. Some mixed nut butter contains up to seven different nuts. Mixing nuts into a single product allows different nuts to show unique nutritional value in the same container. Brazil nuts, for example, are a good source of selenium, while almonds are rich in calcium and magnesium. Mixed hardeningFruit butter rarely contains sweeteners or other additives, but there's a catch: it's hard to get them. If your grocery store is really in stock, try this one. Recommended brands: nuttzo seven seed and nut butter, energy food, raw organic mixed nut butter, blue mountain organic food is better than roasted mixed nut butter (various)

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7. Coconut sauce is a kind of mature coconut meat. It is different from coconut oil, which is extracted from the pulp and does not contain fiber. Coconut jam is beige to white. Its texture is smooth and creamy. Use coconut jam as a cream ingredient on toast or in baked goods. Coconut contains high concentration of lauric acid. Although lauric acid is saturated fatty acid, it is considered to have antibacterial, antiviral and antibacterial properties. Lauric acid is also a special type of saturated fatty acid, which is called medium chain triglyceride (MCT). A unique feature of MCTs is that once consumed, they will be used as energy immediately, and they can also improve HDL and LDL cholesterol levels. But experts warn that since the fat in coconuts raises both cholesterol levels, it should be eaten in moderation. Recommended brands: Maranatha pure natural coconut jam, artisana coconut jam and Daston raw organic coconut jam

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8. Flavor almond or peanut butter are nutritious and convenient snacks. However, if you like seasoning, you may ask for a dose of "junk" along with healthy nut butter. Most flavors of nut butter contain added sugar and trans or saturated fat (partially hydrogenated, palm or palm fruit oil), as well as texture of emulsifier or thickener (soybean lecithin or maltodextrin). Simply put, sugar is the source of empty calories. Trans fats are considered to be an absolute risk to heart health. The addition of saturated fat to nut butter would push their typically laudable fat distribution in the wrong direction. In addition, the production of palm oil (and palm fruit) is considered to be harmful to the environment. Because palm oil is commonly found in flavored nut butter, choose products that extract palm oil from sustainable sources (usually indicated on a label near the ingredients list). Recommended brands: nuttzo dark chocolate nut and seed butter, Justin almond butter (various flavors)

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9. Pumpkin seed butter

like sunflower seeds, pumpkin seeds are usually eaten as a whole. We seldom think that they will become butter. But if you're looking for something new, try pumpkin seed butter as an alternative to peanut or almond butter. Pumpkin seed butter has the same healthy fat composition as other nuts and seed butter, and four fifths of its fat content is in unsaturated form. Two tablespoons of pumpkin seed butter provides more than a third of women's recommended dietary zinc intake, and more than a quarter of men's recommended dietary zinc intake. Zinc plays an important role in immune function, protein synthesis and cell metabolism. Since the human body does not have a system to store this mineral, zinc must be eaten every day. Recommended brands: blue mountain organic is better than roasted South melon seed paste and Darton's South melon seed paste. Pumpkin seed butter, a dynamic food, and other 14 kinds of nut butter containing super food ingredients for the treatment of winter depression

if you think that the nutritious and praiseworthy nut butter can't make you healthier, you will ignore the nut butter added by super food. Super food (or "functional food"), as the name suggests, seems to have outstanding health benefits. According to the Canadian Department of health, "functional foods are similar or may be traditional in appearance, eaten as part of a daily diet, and have been shown to have physiological benefits and / or reduce chronic diseases beyond basic nutritional functions." Examples of functional food nut butter are flaxseed (rich in omega-3), Chia seed (rich in omega-3, fiber and protein) and coconut (rich in medium chain triglycerides, considered to have antiviral and other immune support properties). But do not use brands that contain sugar (or other sweeteners) or other fats. Recommended brands: nuttzo seven seed and nut butter with flax or Chia and artisana raw superfood acai berry nut butter


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11. Two thirds of almond butter fat is healthy monounsaturated fat, the calcium content of almond butter is 7 times of peanut butter, and the magnesium content is 50% higher than peanut butter. Heather demetra on her blog promotes the nutritional value and convenience of this food. Heather eats almond butter and is fully committed to the spread of nuts. According to demetra, "almond butter is a delicious substitute for peanut butter. It provides several key nutrients for our body, but also a good source of protein and fat. Almond butter can be added to simple snacks such as apple slices or pretzels to make them fuller and more nutritious. A little bit of it will help a lot. It can also be used as a substitute for butter or oil in a variety of baked foods, such as my maple kernel oatmeal, "raw almond butter usually does not contain additives, while roasted varieties may contain unnecessary ingredients. Look for brands that only contain almonds and salt. Recommended brands: Woodstock foods all natural almond butter, artisana organic raw almond butter

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12. Haven't you heard of pistachio butter? You are not alone. Pistachio butter is not the most common nut butter on grocery store shelves, but you can easily buy it online and in specialty stores. Pistachio has a lower fat content than most nuts (two tablespoons of pistachio butter contains 14 grams of fat, while the same amount of almond butter contains 16 grams of fat), which makes pistachio nut butter more than othersNut butter is denser and less greasy. Pistachios also contain enough copper - just an ounce of nuts, equivalent to two tablespoons of nut butter, provides more than 40% of RDA copper. Copper is important for energy production, iron metabolism, and building strong bones and connective tissue. Recommended brands: Wild poet's fresh-keeping food, fresh fresh pistachio sauce, 13 years old, is better than roasted pistachio sauce. Peanut butter is probably the most common nut paste. About 80% of the fat in peanut butter is unsaturated. Two tablespoons contain 7g of protein and about 180mg of potassium. Unfortunately, the quality of peanut butter changes a lot. Check the ingredient list of peanut butter products carefully to avoid adding sweeteners such as corn syrup, sucrose and added oils - especially "partially hydrogenated oil", which is the source of trans fats. Trans fats are used to extend the shelf life of processed foods, but they are closely linked to heart disease and experts believe they should be avoided. Look for peanut butter with peanuts and salt (if you like the salted variety) instead of more. Finally, don't eat low-fat peanut butter because they are likely to contain additives. Recommended brands: Smucker's natural peanut butter, arrowhead mills organic peanut butter, Laura Scudder's all natural peanut butter The benefits. According to nutrition sources at the Harvard School of public health, the results of several large studies over the past few years "show that eating nuts a few times a week consistently reduces the risk of heart attack, sudden cardiac death or cardiovascular disease by 30 to 50 percent." Nuts have been approved by the food and drug administration as one of the few qualified health claims, allowing some nuts and foods made with them to carry the phrase: "eating an ounce of nuts a day reduces the risk of heart disease." "

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What do you think? Is nut butter a popular alternative to whole nuts? Do you know there are so many varieties? What kind of nut butter do you eat? Which one do you want to try next? Please share your thoughts in the comments below.

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