Yummy Nut And Seed Butters For Good Health
Do you love to have nut butters? You can apply them even on slices of fruits to get your daily quota of the nutrients they offer. The most common one is peanut butter, but there are many more nuts and seeds whose butter is totally yummy!
Cashew butter is kind of sweet with a smooth and creamy texture. It is lower in fat when compared to other nut butters and the fat profile is a winner. Sixty-two percent of the fat in cashew butter is of the monounsaturated kind, making it one of the top sources of MUFAs or monounsaturated fatty acids when compared to other nuts. MUFAs are known to keep cholesterol levels low and blood pressure normal. 2 tbsps of cashew butter provide 87% of the RDA of copper, which is a trace mineral essential for the body to use iron. Store bought cashew butter can contain added oils so buy the one that has just cashew and salt.
Another healthy butter as walnuts are sought after for their high omega content. Click here for the benefits of omega 3 fatty acids! One ounce or 28 g of the nut has 2.5 g of omega 3 fat, which is 5 times the omega 3 in pecans. Just 2 tbsps of walnut butter is known to provide the same amount of omega 3 fats as one serving of the nuts. This butter can turn rancid quite fast especially if exposed to heat and air. Be sure to store the butter in the fridge. Walnut butter has an earthy and buttery taste along with a sharp bitter note. This butter is at times mixed with cashew butter to lend in some sweetness.
Tahini is a part of Middle Eastern cuisine. It is a smooth butter made from sesame seeds. Unlike peanut and almond butters, tahini is free of additional ingredients, so you won’t be consuming hidden sugar or trans-fat. Sesame seeds have healthy fats with 85% being unsaturated and 15 % being saturated. Sesame seeds have found to bring down total cholesterol and LDL (bad cholesterol). Tahini has a liquid consistency when compared to other nut and seed butters. So, this makes it a sought after addition to sauces and salad dressing for the nutty flavour.
Coconut butter is the puree of the mature flesh of coconut. In colour it is beige to white and its texture is smooth and creamy. You can use it as a bread spread or as an ingredient in baked goodies. Coconut is admired due to its high concentration of lauric acid. In spite of being a saturated fat, it has antimicrobial, antibacterial, antiviral and properties. Lauric acid is a medium chain triglyceride that gets used up immediately for energy. It is known to raise both HDL and LDL cholesterol and this is why coconut should be eaten for moderation.
Almond butter is much in vogue these days. The majority of the fat is the healthy monounsaturated fat. Plus almonds is known to have 7 times more calcium than peanut butter and 50% more magnesium! Almond butter is a great alternative to peanut butter and offers the body with key nutrients that also serve as a healthy source of fat and protein. Almond butter can be spread on apple and pear slices to make them more filling. Make sure that you purchase the right kind of almond butter which is without any additives.
Sounds new to you, right? It is not a very common nut butter but is completely healthy! Pistachios are lower in fat when compared to other nuts. A two tablespoon serving of the butter has 14 g of fat as compared to the 16 g of fat in almond butter. Pistachios are a great source of copper, which is an essential trace mineral. A 2 tbsp serving provides more than 40% of the RDA of copper.
Peanut butter is a famous nut butter. 80% of the fat in it is unsaturated and just 2 tbsps of the butter has 7 g of protein and 183 mg of potassium. Though it is healthy, you need to be careful when you purchase peanut butter from the store. Avoid the varieties that have sweeteners and trans-fat added to them. Trans-fat is usually added to increase the shelf life of processed foods but they are linked to heart disease and experts feel that they should be avoided. You can make your own peanut butter at home too!
Wasn’t this a yummy post?
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