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A guide to adding nut butters in your diet
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A guide to adding nut butters in your diet

Experts address how nut butters add several nutrients on your plate
Nut butters of different types
Representational image | Shutterstock

Putting butter or jam on the toast for a quick breakfast is a recipe we have all resorted to on those hasty mornings. The health-conscious among us would opt for peanut butter to replace the usual salt and fat-heavy butter.  

Nut butters are indeed healthier than the usual spreads. Depending on the nut used, they come with a variety of nutrients. Some are rich in omega-3s while others come packed with certain vitamins.  

But here comes the catch. One look at the nutrition label on the package will also uncover that they are high in calories. Therefore, portion control is implicit.  

 “Individuals should read the nutrition labels carefully and should take reference from the recommended serving size before adding nut butters to their diet,” says Anushree Sharma, registered dietitian from Bhopal, Madhya Pradesh. 

Almond butter 

Almond nut butter, as the name suggests, is made from ground almonds.  “This butter is rich in vitamin E and omega-3 fatty acids,” says Sharma. Besides, they are high in several vitamins, minerals, and antioxidants.   

Pistachio butter 

Pistachios are highly nutritious. Other than being rich in vitamin B, Sharma says they are carriers of good fats, protein, and antioxidants. Interestingly, 30gm pistachio nuts contain more potassium than a banana. They impart the same nutrients to the nut butter churned out of pistachio.  

Peanut butter 

The most popular among all, peanut butter, is a dense spread crafted from finely ground peanuts that serves as a good protein source. Additionally, Sharma says peanut butter contains vitamin E, healthy fats, iron, and magnesium. 

Walnut butter 

Walnut butter is rich in omega-3 fatty acids and linoleic acids, both of which are good for heart health. Their nutrient profile is somewhat like peanut butter. Sharma says they have anti-inflammatory properties that helps prevent arthritis and cholesterol when consumed mindfully. 

Cashew butter 

Cashew butter, a thick white paste made by grounding and processing cashews, is also highly nutritious. This nut butter is packed with several minerals such as copper, phosphorus, manganese and magnesium.  Their healthy fat content helps manage and prevent cardiovascular conditions in the long run, says Sharma. 

Reaping rewards from EFAs 

Sharma explains that essential fatty acids (EFAs) play various roles in the body. They contribute to heart health by regulating blood pressure and cholesterol breakdown, aid in the development and maintenance of brain and nervous system functions. Moreover, they support healthy cell membranes to maintain hair and skin health and play a crucial role in sustaining thyroid and adrenal gland activity as well as hormone production. 

Check posts 

  • Nut butters are convenient for individuals with time constraints, serving as a quick breakfast option. 
  • Many brands incorporate ingredients like sugar, vegetable oil, and trans fats, potentially reducing the nutritional value of nut butters. 
  • It is essential to check the recommended serving size on the jar to prevent overconsumption. 
  • Individuals with heart issues or liver and gall bladder conditions should consult a registered dietitian before including nut butters in their diet. 
  • For people with monitored fat intake, nut butters can be consumed in limited amounts, ensuring it does not exceed the recommended daily fat intake.

Must, read: Nutrition nuts diet

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