Nut Butter

Nut Butter is a great alternative to peanut butter that can be a healthy snack, without the refined sugars and fillers. Popular nut butters include:

  • Peanut Butter
  • Walnut Butter
  • Almond Butter
  • Pistachio Butter
  • Sesame Tahini

Top Healthy Nut Butters

SaleBest Seller No. 1
RX Nut Butter, Vanilla Almond Butter, 1.13oz Packs, 10 Count
  • RX Nut Butter is the nut butter that's more than nuts. Combining tasty, high-value ingredients (like egg whites, dates and nuts) in a smooth, satisfying texture, this snack is protein-packed and tastes delicious
  • Made with 5 simple ingredients, this creamy Peanut Butter snack will satisfy your sweet and salty craving without any of the bad stuff
  • This single serve pouch is perfect for on the go; it's the squeezable, spreadable snack that tastes good and is good for you- go ahead, eat it straight from the pouch
  • No gluten, no soy, no dairy, no artificial flavors, non GMO, no preservatives, no fillers, no B.S.
  • No surprises here. One look at our wrapper and you can see what we're all about
Best Seller No. 2
Nuttzo Organic Crunchy Paleo Power Fuel Seven Nut and Seed Butter, Peanut Free, 26 oz
153 Reviews
Nuttzo Organic Crunchy Paleo Power Fuel Seven Nut and Seed Butter, Peanut Free, 26 oz
  • No added sugar or oils
  • Certified Organic, Gluten Free, Non-GMO, Kosher, Vegan and B-Corp
  • 1 grams sugar; 6 grams protein
  • a paleo, plant-based protein source
  • every jar sold supports ProjectLeftBehind - helping orphaned and neglected children in Nepal, India and Peru
Best Seller No. 3
Keto Fat Nut Butter Snack to Support Weight Management on Ketogenic Diet - Ketosis Superfood Raw Nuts: Cashew Macadamia Coconut w Vanilla Sea Salt & MCT Oil - Paleo, Gluten Free & Vegan Low Carb Snack
234 Reviews
Keto Fat Nut Butter Snack to Support Weight Management on Ketogenic Diet - Ketosis Superfood Raw Nuts: Cashew Macadamia Coconut w Vanilla Sea Salt & MCT Oil - Paleo, Gluten Free & Vegan Low Carb Snack
  • WHAT IS PERFECT KETO NUT BUTTER?: The ultimate snack for a low-carbohydrate or ketogenic lifestyle. Thick, rich and velvety, this nut butter is perfect on its own, or when added to your favorite recipes and smoothies. Perfect Keto Nut Butter is a satisfying plant-based snack loaded with a unique blend of fats from nutrient-dense macadamias, cashews and coconuts, along with MCTs for a long-lasting, low carb source of energy.
  • WHAT ARE MCTS?: MCT's (or medium chain triglycerides) are a certain form of fatty acids that are rapidly digested, used by the brain and body for fuel, and may serve as precursors to ketone bodies - fueling physical and mental activity. Perfect Keto MCT's are derived from coconuts, not palm oil, which protects deforestation of Orangutan habitats.
  • WHAT'S IN IT?: Perfect Keto Nut Butter is a creamy blend of macadamia nuts, cashews, coconut butter, MCT oil, and just a pinch of vanilla and sea salt. When to use Perfect Keto Nut Butter? Anytime you are looking for a delicious treat! Think: Straight from the jar; In your pre or post-exercise drinks/smoothies; As a drizzled topping for your snacks In place of peanut butter in your recipes; When eating a ketogenic diet.
  • OTHER MCT BENEFITS INCLUDE: Supports mental clarity and sharpness Help maintain normal hormone function Supports healthy digestive function Supports energy levels and active lifestyles.
  • NOT STRICT KETO? No problem. Perfect Keto Nut Butter is designed for anyone who craves a delicious, multi-purpose snack made from high quality ingredients with zero added sugars, chemicals, or preservatives.
Best Seller No. 4
Keto Nut Butter Fat Bomb [Crunchy], Macadamia Low Carb Nut Butter Blend (1 net carb), Keto Almond Butter with MCT Oil, Left Coast Performance, 7.7 Oz
  • STIR WELL BEFORE EACH USE. STORAGE SUGGESTIONS: This product will naturally separate FOR A CONSISTENT SPOONFUL EACH TIME MAKE SURE TO STIR WELL, THE SALT WILL NATURALLY SETTLE. For a thicker consistency pop it in the fridge for a few minutes (we don't recommend storing it in the fridge for long periods of time because it gets too thick), for a thinner consistency store this product in a dark, cool cupboard.
  • MACADAMIA NUTS: These ultra low carb, nutrient dense nuts are referred to as the "King of Nuts" and our formula is nearly 50% Macadamia nuts. These powerhouse nuts are scientifically proven to lower blood sugar, help with weight loss, reduce inflammation and aid in achieving ketosis.
  • PREMIUM NGREDIENTS - Macadamia Nuts, MCT Oil (from Coconuts), Coconut Butter, Almonds and a dash of sea salt.
  • CRUNCHY, SWEET & SALTY NUT BUTTER: A perfect snack for anyone following a low carb or ketogenic diet. Use it in your favorite fat bomb recipe. Eat our nut butter straight out of the jar, add it to smoothies or with full fat yogurt. Eat it with celery or drizzle it over a square of dark chocolate for a delicious keto friendly dessert. Made locally in Oregon, we hand grind our nuts to achieve the perfect consistency.
  • BUY WITH CONFIDENCE 100% MONEY BACK GUARANTEE: If you don't love our Keto Nut Butter, Left Coast Performance will happily provide a full refund. 100% satisfaction guaranteed. Simply contact our support team through Amazon or through e-mail.
Best Seller No. 5
Performance Nut Butter Macadamia, Coconut and Cashew Nut Butter Keto, Paleo and Vegan Friendly Low Carb Healthy Fat Bomb Perfect Ketogenic & Whole 30 Approved Snack 10 Pack of Squeeze Pouches
299 Reviews
Performance Nut Butter Macadamia, Coconut and Cashew Nut Butter Keto, Paleo and Vegan Friendly Low Carb Healthy Fat Bomb Perfect Ketogenic & Whole 30 Approved Snack 10 Pack of Squeeze Pouches
  • Paleo, Vegan and Keto Friendly - There is a reason that just about every diet out there includes nuts. It is because nuts are packed with nutrition and good for your body!
  • Just 4 Ingredients - Macadamia Nuts, Coconut, Cashews and Himalayan Sea Salt...that's all!
  • Superior Taste - Your body will reward your taste buds because this is the food it has been craving- nutritionally, dense healthy fats. Junk food tries to mimic the buttery taste of nature, but nature does it better.
  • Designed For Performance- This product was designed from the ground up to make you perform at your best. Full of high quality fats which help promote hormone production and make you perform at your peak.
  • On-the-Go Design - Performance Nut Butter comes in individual squeeze packs so it is not only portable but also prevents you from eating the whole jar in one sitting. It is so good it would be hard not to eat the whole thing at once.
SaleBest Seller No. 6
Barney Butter Almond Butter, Bare Smooth, 16 Ounce
925 Reviews
Barney Butter Almond Butter, Bare Smooth, 16 Ounce
  • Peanut-free and made in a dedicated peanut-free, almond only facility without added sugar or salt
  • Non-GMO Project Verified seal, gluten-free, kosher, dairy-free, and soy-free
  • Made with premium, blanched California almonds for an ultra-smooth, no grit texture
  • No need to stir or refrigerate
  • A good source of calcium, iron, magnesium, and vitamin E
Best Seller No. 7
Kirkland Signature Mixed Nut Butter
  • Almonds, Cashews, Pumpkin Seeds, Chia Seeds and Flax Seeds.
  • Made in the USA.
  • Size: 765g (27 OZ) Each Jar.
Best Seller No. 9
FBOMB Nut Butter 16-Count Fat Bomb Variety Pack – All-Natural On-The-Go Snack/Low Carb Energy/High Quality Fat/Keto, Paleo, Vegan Friendly – 1-Ounce Packets
581 Reviews
FBOMB Nut Butter 16-Count Fat Bomb Variety Pack – All-Natural On-The-Go Snack/Low Carb Energy/High Quality Fat/Keto, Paleo, Vegan Friendly – 1-Ounce Packets
  • Durable and portable: Perfect for hiking the Grand Canyon, a mid-day meal replacement, or a snack on-the-go!
  • 16 packets of FBOMB Nut Butter - 4 Salted Chocolate Macadamia Nut Butter, 4 Macadamia Pecan, 4 Macadamia and Sea Salt, 4 Macadamia with Coconut
  • Free from sunflower, peanut, "canola" (rapeseed) oils
  • Includes an FBOMB branded reusable pouch
SaleBest Seller No. 10
Nuts 'N More High Protein Chocolate Maple Pretzel Peanut Butter (16 oz)
1,433 Reviews
Nuts 'N More High Protein Chocolate Maple Pretzel Peanut Butter (16 oz)
  • Nutritious Peanut Butter - 11g of Protein - Organic Flax / High in Omega 3's - Low in Sugar - Unique Sweet and Savory Flavor - High in Fiber
Best Seller No. 11
Vör Keto Nut Butter 10oz Jar
1 Reviews
Vör Keto Nut Butter 10oz Jar
  • Keto nut butter
  • High fat & low carb
  • No added sugar
  • Ingredients: roasted pecans & roasted macadamia nuts
  • Creamy, smooth, and full of flavor
SaleBest Seller No. 12
CLIF Nut Butter Filled - Organic Energy Bar - Chocolate Peanut Butter - 1.76 Ounce Protein Snack Bar, 12 Count
177 Reviews
CLIF Nut Butter Filled - Organic Energy Bar - Chocolate Peanut Butter - 1.76 Ounce Protein Snack Bar, 12 Count
  • Made with delicious, creamy peanut butter
  • USDA Organic and Non-GMO
  • 7 grams (9% DV) of plant-based protein from nut butter, brown rice protein and pea protein
  • Low glycemic (low glycemic-index foods digest slowly for prolonged levels of energy)
  • Does not contain partially hydrogenated oils, high fructose corn syrup or artificial flavors
Best Seller No. 13
Crazy Go Nuts Walnut Butter & Healthy Snacks: Gluten Free, Vegan, Low Carb, Non GMO + Keto Snacks, 9oz - Plain
144 Reviews
Crazy Go Nuts Walnut Butter & Healthy Snacks: Gluten Free, Vegan, Low Carb, Non GMO + Keto Snacks, 9oz - Plain
  • PLAIN: Walnut spread with a tiny pinch of salt. Plain, huh? I mean, okay. Let me guess - your favorite flavor of ice cream is vanilla. (plus, it's a lower carb option for those of you counting those things)
  • HEALTHIER SNACKING: With a variety of flavors, you can kick your unhealthy addiction to sodium or sugar laden sauces, marinades and spreads and opt for something better for you (and your kids). Plus, these TASTE AMAZING! Seriously, you won't know the difference!
  • ALL NATURAL: Vegan, No preservatives, No corn syrup, no artificial flavors, you get the gist - this stuff is good for you, none of the junk with all of the flavor and goodness of a snack that will satisfy any craving: fruity, savory, salty, sweet, spicy, chocolatey - we got you covered!
  • TASTES BETTER: Walnuts are a superfood, and one of the healthiest things you can put in your body. With Crazy Go Nuts Flavored Walnut Spread, now healthy tastes even better! So good, even your kids will try and steal them! (Better stock up, or hide them in an empty vegetable bag at the back of the fridge......just saying)
  • Variety: Available in Oatmeal Cookie, Buffalo, Banana, Chocolate Espresso, Coconut, Garlic Parmesan, Orange, Rosemary & Pink Salt, or Plain, you are sure to find a favorite! Also try our All-Natural bagged walnuts!
SaleBest Seller No. 14
Classic Cashew Butter by Justin's, Only Two Ingredients, No Stir, Gluten-free, Non-GMO, Responsibly Sourced, 12oz Jar
66 Reviews
Classic Cashew Butter by Justin's, Only Two Ingredients, No Stir, Gluten-free, Non-GMO, Responsibly Sourced, 12oz Jar
  • 12oz Jar of Justin's naturally delicious Classic Cashew Butter, perfect for tasty sandwiches and toast, or for healthy snacking
  • Only two ingredients! Certified Gluten-free, Kosher, and Orangutan Friendly Responsibly Sourced Palm Oil (RSPO)
  • 5g Protein, 1g Fiber, 0g Trans Fat, 2g Sugar
  • Our products are made with common sense and the highest quality. A sense that selectively choosing fine, naturally delicious ingredients will make it taste better.
  • Try our other delicious flavors: Maple Cashew, Classic Peanut, Honey Peanut, Classic Almond, Maple Almond, Honey Almond, Vanilla Almond, Cinnamon Almond, Chocolate Hazelnut
Best Seller No. 15
365 Everyday Value, Cashew Butter Creamy, 16 oz
  • Brought to you by Whole Foods Market. Our standards are what set us apart, and our quality is what keeps us stocking pantries, fridges and freezers with the best natural and organic 365 Everyday Value products every day.
  • Separation occurs naturally in this product. Stir before using. To slow down oil separation, refrigerate after opening.
  • Made with Dry Roasted Cashews
  • Our 365 Everyday Value Creamy Cashew Butter is a delicious and healthy spread, providing an alternative to traditional peanut butter. Each 16 oz. jar contains only Dry Roasted Cashews and Expeller Pressed Safflower Seed Oil. This Cashew Butter is free of sodium and sugar and is Certified Kosher and Vegan as well as being Non-GMO Verified. See nutrition facts panel for allergens.
Best Seller No. 16
CLIF Nut Butter Filled - Organic Energy Bar - Variety Pack - (1.76 Ounce Protein Snack Bar, 12 Count)
  • GET MORE OF THE GOOD STUFF: Each variety pack contains 12 bars, two each of the following flavors: Chocolate Peanut Butter, Coconut Almond Butter, Caramel Chocolate Peanut Butter, Peanut Butter and either Banana Chocolate Peanut Butter and Blueberry Almond Butter OR Maple Almond Butter and Chocolate Hazelnut.
  • FLAVORS MAY VARY: This pack may include two each of the following CLIF Nut Butter Filled flavors: Banana Chocolate Peanut Butter and Blueberry Almond Butter OR Maple Almond Butter and Chocolate Hazelnut
  • DELICIOUS FILLING: An organic energy bar with deliciously smooth peanut, hazelnut, or almond butter fillings. Available in craveable flavors like Chocolate Peanut Butter, Chocolate Hazelnut Butter, and Coconut Almond Butter.
  • QUALITY INGREDIENTS: We use only plant-based protein from nut butters and pea protein, USDA organic and non-GMO ingredients, and no artificial flavors.
  • ON-THE-GO ENERGY: Adding nut butter slows the release of carbohydrates to working muscles and takes longer to digest, delivering sustained energy wherever your adventures take you.
Best Seller No. 17
Beyond the Equator 5 Seed Butter - Nut-Free, Allergen-Friendly, Omega-3, and Non-GMO - 16oz
97 Reviews
Beyond the Equator 5 Seed Butter - Nut-Free, Allergen-Friendly, Omega-3, and Non-GMO - 16oz
  • Manufactured in a facility free from the top 8 food allergens
  • Nut-Free, Gluten-Free, Non-GMO, Omega 3's, Vegan
  • Delicious combination of sunflower, chia, flax, pumpkin, and hemp seeds
  • Only 1 gram of sugar added
  • No refrigeration required
Best Seller No. 18
Trader Joe's Mixed Nut Butter Almonds, Cashews, Walnuts, Brazil, Hazelnuts, & Pecans 12 oz
60 Reviews
Trader Joe's Mixed Nut Butter Almonds, Cashews, Walnuts, Brazil, Hazelnuts, & Pecans 12 oz
  • 12 Ounce Jar
  • A nourishingly nutty blend of some of our favorite nuts
  • The nuts are dry roasted, then ground together into creamy bliss
  • One-of-a-kind mix of almonds, cashews, walnuts, Brazil nuts, hazelnuts, and pecans
SaleBest Seller No. 19
Eliot's Adult Nut Butters Espresso Nib Peanut Butter, 12 Ounce
117 Reviews
Eliot's Adult Nut Butters Espresso Nib Peanut Butter, 12 Ounce
  • 12 Ounce jars of awesomeness
  • High quality, minimal Ingredients
  • No added oils, preservatives or stabilizers
  • Small batch production filled with lots of TLC
  • Non-GMO peanuts, gluten-free
Best Seller No. 20
Squirrel's Nut Butter All Natural Anti Chafe Salve, Tub (2 oz)
34 Reviews
Squirrel's Nut Butter All Natural Anti Chafe Salve, Tub (2 oz)
  • THE ATHLETE'S SOLUTION: Squirrel's Nut Butter is an athlete tested salve proven to prevent chafing and blisters - this 0.5 oz jar of SNB makes for easy, mess free application so you can put all your energy into elevating your fitness level
  • ALL NATURAL REMEDY: Child safe and never tested on animals - our salve is born from coconut oil, cocoa butter, beeswax and vitamin E oil to give you the most natural prevention and alleviation for even the most sensitive skin
  • REMARKABLE COMFORT: Whether you're cycling trails, climbing cliffs, hiking canyons, or running coasts, avoid the preventable hang ups- apply the Anti Chafe salve on thighs, neck, arms, and where skin is rubbed for active prevention and relief
  • MULTI PURPOSE SALVE FOR EVERYONE: Our salve also works as skin restoration on eczema, dry or cracked hands, feet and face - extremely convenient for diaper rash, tattoo recovery, razor burn, or people who generally enjoy softer skin
  • POST RACE SOOTHING: Use Squirrel's Nut Butter salve before showering to avoid the yelps of excruciating pain that come with irritated skin and post run showers - heal quicker with the hydrating and restorative effects of our Anti Chafe salve

What is Nut Butter?

From cashew to pistachio and sesame to sunflower, seed and nut butters have become popular products that dietitians continue to recommend and that people enjoy—and for good reasons. Seed and nut butters contain healthful nutrients, come in several varieties, and can be used as a smooth, nutritious sandwich spread.

Unlike jams, jellies, butter, and margarine, seed and nut butters naturally contain healthful fats that benefit heart health, reduce the risk of heart disease and type 2 diabetes, and even lower the risk of obesity despite their high fat content—2 T of a seed or nut butter contain, on average, 16g of fat.

“Each variety offers something a little different, and all are beneficial in their own way,” says Nancy Clark, MS, RD, CSSD, a sports nutrition counselor, food coach, and author. “None of the nuts in them can be labeled bad for your health, and something positive can be said about every single one of them. I think they’re actually one of the best diet foods around because you can put it on bread or crackers, and they’re really satiating. It stays with you so you’re not looking around for cookies or some other empty-calorie junk food.”

Bad Rap for Fat Content

Nut and seed butters may contain a significant amount of fat per serving, but it’s the types of fat that benefit heart health. The butters tend to be rich in both monounsaturated and polyunsaturated fatty acids (MUFAs and PUFAs). Both are known to decrease LDL cholesterol and triglyceride levels, lowering the risk of metabolic syndrome, heart disease, and type 2 diabetes. According to the Centers for Disease Control and Prevention, “Improved control of LDL cholesterol can reduce cardiovascular complications by 20% to 50%.”

“Thirty-five percent of your diet can come from fat if it’s the healthy kind,” explains Ruth Frechman, MA, RDN, CPT, a national spokesperson for the Academy of Nutrition and Dietetics. “You’re much better off eating nut butter sandwiches vs. something like a prime rib steak. A prime rib steak can have a lot more calories than even a few tablespoons of nut butter and lack all the MUFAs.”

The type of fat, in addition to the fiber and protein found in nuts, leads to greater satiation, Clark says. One or 2 T of almond butter will keep people feeling fuller longer than a handful of pretzels will, which could explain why nuts, despite their fat content, have been shown to lower obesity rates.

In a study from the Harvard School of Public Health that examined 51,188 women, researchers found that regular nut consumption was associated with a slightly lower risk of weight gain and obesity. In a meta-analysis published in the April issue of the American Journal of Clinical Nutrition, researchers found that, on average, weight and waist measurements changed little among people who consumed a normal vs. a nut-supplemented diet. These findings support evidence that nuts and nut butters can be a healthful addition to an individual’s diet, even among people trying to lose weight.

While research regarding the benefits of seeds is lacking, since they have a comparable, nutrient-rich profile as nuts, they should provide similar benefits. Seeds such as flax, chia, pumpkin, sunflower, and sesame are rich in essential fatty acids that the body can’t create and must be obtained through diet alone. Like most nuts, they also generally are high in fiber and protein, making seeds a satiating snack.

Eat in Moderation

The key to gleaning the health benefits from nut and seed butters is to eat them in moderation. “The MyPlate guidelines recommend eating 4 oz of nuts or seeds per week, so you can incorporate nut butters into your diet every single day. Just stick to a couple of tablespoons,” Frechman says.

Dietitians can suggest clients choose natural nut or seed butter varieties to avoid the unnecessary added sugars and trans fat. Manufacturers add trans fat, or hydrogenated oil, to keep the oil from separating during storage, explains Nicole Morrissey, MS, RD, LD, director of nutrition services and diabetes education at South Haven Health System in Michigan. To keep the oil from separating during storage and avoid having to stir the nut or seed butter before serving, recommend clients store the jars upside down when not in use, she says.

While the Nutrition Facts label may list 0 g of trans fat, read the ingredient list. “Products containing less than 0.5 g of trans fat per serving aren’t required to disclose their amounts on food labels,” Morrissey explains.

A wide selection of nut and seed butters lines supermarket shelves. Here, Today’s Dietitian discusses the health benefits of some of the most popular varieties that RDs can share with clients and patients.

Peanut Butter

For many people, peanut butter was and still is an emblem of youth. But because of the increasing prevalence of peanut allergies among children, parents have had to find alternatives.

Of course, if allergies aren’t an issue, there are health benefits that can come from eating peanut butter. A study in the International Journal of Obesity and Related Metabolic Disorders found that peanuts themselves can increase metabolic rate. When subjects consumed 505 kcal (+/- 118 kcal) of peanuts daily for 19 weeks, their resting metabolic rate increased by 11%, and that was without exercise.4

“There are three principal mechanisms that have been identified for explaining the lack of influence of peanut butter consumption on body weight,” says Richard D. Mattes, MPH, PhD, RD, a professor of nutrition science at Purdue University. “One is a high satiety value, so you offset somewhere around two-thirds of the energy of the nuts or nut butter just by spontaneously eating less at other times of the day. For whole nuts, a second [mechanism] is that we don’t chew them especially well, so we lose 5% to 15% of the energy just in the stool. And then there are multiple studies that report there seems to be a rise in resting energy expenditure rate from daily consumption. The mechanism in that isn’t entirely clear, but it’s intriguing.”

Peanuts also contain one of the highest amounts of protein per serving among nuts and seeds—although it should be noted that despite their name, peanuts technically are classified as a legume as opposed to a nut. However, common usage throws them into the latter category and, according to the USDA, peanuts account for 67% of total nut consumption. When comparing peanuts with the other 33%, the 7 g of protein they contain in a 2-T serving puts peanut butter at the top of the nut butter scoreboard.

Walnut Butter

Despite the healthful benefits of peanuts and peanut butter, some RDs favor walnut butter. “At the top of my list for nut butters would be walnut butter because it contains the greatest amounts of omega-3 fatty acids,” says McKel Hill, MS, RD, LDN, a health and wellness coach at Health to You in Nashville, Tennessee. “These are important in our daily diets, and most of us eating the standard American diet lack omega-3s.” Omega-3 fatty acids have anti-inflammatory properties that make them an important nutritional recommendation for patients suffering from inflammatory and autoimmune diseases, such as Crohn’s disease, lupus erythematosus, multiple sclerosis, and rheumatoid arthritis.

Not only do walnuts contain omega-3s, they’re also abundant in polyphenols, or antioxidant compounds. A recent study published in Food & Function found that walnuts, when compared with nine other types of nuts, were loaded with the highest number of polyphenols. That’s good news for both walnut lovers and people and patients trying to lower heart disease risk. Polyphenols have been shown to decrease blood cholesterol, improve blood flow, and reduce inflammation.

Although walnut butter isn’t always conveniently found in stores, it’s not difficult to make at home, though people may wonder why they should go to the trouble of making it when the nut itself suffices. Turning walnuts into a butter-like consistency makes it easier to turn them into a healthful, ready-to-go meal. People can spread walnut butter on thinly sliced apples or whole grain bread, giving them a layer of manganese and plant-based protein. They also can add a tablespoon or two to a fruit smoothie recipe for breakfast.

Almond Butter

Almond butter has grown in popularity as one of the most nutrient-dense tree nuts eaten today. “One ounce of almonds contains about 50% of the daily value of vitamin E, which studies show can possibly reduce the risk of heart disease, and the antioxidant works to support healthy skin and hair,” Frechman says. Almond butter also contains a significant amount of calcium, magnesium, potassium, phosphorous, and iron, all packed into a 2-T serving.

The butter may be particularly beneficial for clients at risk of high cholesterol. Researchers at the Clinical Nutrition and Risk Factor Modification Center of St Michael’s Hospital in Toronto found that adding almonds to patients’ diets can significantly reduce coronary heart disease risk factors, which they link to the MUFAs, protein, and fiber that almonds contain. “Almond butter is highest in fiber and lowest in saturated fat,” Morrissey says, noting that even the most healthful of nut butters contain saturated fat, which should be limited in the diet. “Calorically speaking, all fats offer the same number of calories per gram, so portion control still should be emphasized.”

Nonetheless, she explains that fats provide flavor and satiety and are essential to good health. “For those that enjoy nut butters, I think there’s something to be said about learning the fact that satisfaction from food can come in small portions,” she says, adding that of all the nut butters, the almond variety serves the most noteworthy nutrition.

Pistachio Butter

Pistachio butter has been found to positively impact blood glucose levels. A study published in the European Journal of Clinical Nutrition found that consuming 56 g (approximately 2 oz) of pistachios along with high-carbohydrate foods significantly reduced postprandial glycemic response. For diabetes patients, pistachio butter could help reduce blood glucose spikes.

Pistachios also have been shown to benefit cardiovascular health. A research review published in the American Journal of Lifestyle Medicine found pistachio consumption to be associated with decreased LDL cholesterol and triglycerides and with increased HDL cholesterol, all important for lowering heart disease risk.

Compared with other nuts, pistachios are significantly high in lutein, an antioxidant typically found in leafy greens. Lutein is known to protect against free radical oxidation of LDL cholesterol, which is important for reducing inflammation and arterial plaque buildup. A great suggestion is to dip apple slices into pistachio butter for an excellent source of copper and vitamin B6 (20% Daily Value), manganese, phosphorus, and thiamin.

Sesame Tahini

Sesame tahini is a seed butter made from lightly toasted, hulled sesame seeds, which contain unsaturated fat and healthful doses of magnesium and iron. Sesame seeds also contain sesamin and sesamol, two unique lignans shown to lower cholesterol.

In a study published in Nutrition Research, researchers asked subjects to consume 40 g (about 1 1/2 oz) of ground toasted sesame seeds per day. By four weeks, average total cholesterol was 6.4% lower than baseline levels, and LDL cholesterol was 9.5% lower than baseline levels. Patients were then asked to resume their normal diets without the sesame supplementation. Four weeks later, the subjects’ cholesterol levels returned to baseline levels.8

These LDL cholesterol–lowering lignans also have been shown to have possible anticancerous effects. Lignans are phytochemicals similar in structure to estrogen, which enable them to bind to estrogen receptors. This gives lignans the qualities that can protect against hormone-related cancers.9

As demonstrated in the study, eating sesame seeds provides healthful nutrients, but the outer layer of the seeds is difficult for the body to absorb. Crushing and grinding the seeds, however, allows the body to absorb the nutrients more easily. This process also yields a paste that can create an ingredient for sauces.

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Content Contributor: Mary

Mary has a passion for learning about the human body, specializing in epigenetics. Blogging on multiple platforms, she loves to share the current research. More than research, she loves to be outdoors climbing, hiking and biking.

Amazon Best Seller Products List Last Updated on 2019-08-17