Nuts….we all love them! And for good reason, they are DEE-LICIOUS!
But here’s a little secret, they are good for you too. Shh, don’t tell anyone!
Seed and nut butters 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. Each variety offers something a little different and all are beneficial in their own way. Butters tend to be rich in both monounsaturated and polyunsaturated fats (the healthy ones).
35% of your diet can come from fat if it’s the healthy kind. Healthy fats, in addition to the fiber and protein found in nuts and nut butters, leads to greater satiation. Just one or two tablespoons of almond butter will keep you full longer than a handful of pretzels!
A study from the Harvard School of Public Health examining 51,188 women found that regular nut consumption was associated with a slightly lower risk of weight gain and obesity.
Did you know that nuts and nut butters can be a healthful addition to your diet even if you’re trying to lose weight?
The key is eating them in moderation. ADA guidelines recommend 4 ounces of nuts or seeds per week so you can incorporate nut butters into your diet every day. Just stick to a couple of tablespoons per serving. For reference, two tablespoons of a seed or nut butter contain, on average, 16 grams of fat.
One good tip is to choose natural nut or seed butters. The ones that we all remember eating as kids like Skippy and JIF contain added sugars and trans fats. Look for varieties that contain only nuts and salt (optional). To keep the oil from separating during storage and avoid having to stir every time you use them, stir once the first time you open them, then store the jars upside down.
Here is a list of healthy fats to enjoy: