August 31, 2022 · Written by Foodtolive Team
Nut Butter Guide: 10 Types of Nut Butter
Nut butter is a protein-rich alternative to meat. It has become a wonderful substitute for sugary snacks too. Due to its nutritious content and distinct flavor, nut butters are gaining popularity all over the world.
Nut butter fans know that there are as many types of nut butter as there are uses: peanut butter, almond butter, hazelnut butter, cashew butter, walnut butter, etc. Even though supermarket shelves are filled with different kinds of butter, nut butter turns out to be much tastier and healthier when made at home. Nut butter lovers say happiness is a spoonful of nut butter, a day without peanut butter is a day without smiles.
What Makes Nut Butter Healthy and so Unique?
Nut butter is made from nut kernels which provide a high level of satiety due to a large number of fibers and protein. It contains a lot of unsaturated fats, magnesium, and vitamin E, which have a positive effect on the heart and nervous system. The caloric content of each type of nut butter may differ depending on the nuts and additives. All nut butters contain heart-healthy unsaturated fats, phytosterols, protein, and fiber, but their specific nutritional value depends on once again, the type of nut is being used. One of the nut butter benefits is that they also contain a healthy dose of vitamin E, an antioxidant that protects essential fats in your body, supports healthy skin and hair and boosts your immune system. [1]
Almond butter
positively affects the digestive system too. It contains vital minerals for maintaining strong bones and contains much more calcium, magnesium, manganese, and phosphorus. 2 tablespoons of almond butter contains about 50% of your daily vitamin E requirement. Vitamin E is an essential antioxidant that is eye and heart-protective. 2/3rd of almond butter’s fat is actually heart-healthy monounsaturated fats. Almond butter is also highest in fiber, and lowest in saturated fat, and may help improve cholesterol panels.
Walnut butter
improves metabolism, and the thyroid gland, and has a positive effect on the hair and skin. Walnuts contain a good content of omega-3 fats that are beneficial for the heart.
Cashew butter
improves immunity, increases hemoglobin, and lowers cholesterol. It contains Omega-3 and is extremely good for the immune system, bone health, cholesterol levels, and blood pressure.
Hazelnut butter
is good for the heart and blood vessels and has a positive effect on the nervous and respiratory systems.
Peanut butter
contains a large amount of protein, indispensable in fitness nutrition and it is very popular among bodybuilders. It positively affects the liver, kidneys, and nervous system. Peanut butter contains the least amount of nutrients in comparison to other nut butters. Nevertheless, it contains oleic acid which helps to maintain good cholesterol, blood sugar, and blood pressure. As a result, it improves heart health. [2]
Brazil nut butter
is an invaluable source of selenium (a nutrient that is needed for the thyroid to stay healthy).
Macadamia nut butter
contains dietary fiber and can lower levels of unhealthy LDL cholesterol in your blood. Spreading macadamia nut butter instead of regular butter on bread lowers your intake of saturated fat. Being low in sodium, macadamia nuts raise your blood pressure.
Pecan Butter
is rich in fat and calories, magnesium, fiber, omega-3, and omega-6 fatty acids. However, keep in mind that pecans are higher in fat than all other nuts, so keep your intake low. [3]
Pine nut butter
is packed with protein, magnesium, and iron. It also contains vitamin E which helps to keep your skin shiny. The omega-3 fatty acids found in pine nuts can help build and repair cells in the brain. Research has shown a connection between omega-3 and improved thinking abilities and blood flow to the brain. Good content of antioxidants helps lower the cellular stress and inflammation in the brain, which may improve overall well-being and mental health. [4]
Pistachio butter
is full of fiber that positively affects the digestive system. It stimulates the intestines and cleanses the toxins from the body. It also contains essential vitamins: – vitamin E which suspends the aging process and protects against free radicals and vitamin A needed to maintain normal vision. Another factor to consider is mineral content: potassium, magnesium, copper, phosphorus, and manganese.
How to Make Creamy Nut Butter?
- Choose your base (almonds, walnuts, cashews, pistachios, etc.)
- Spread a few cups of the nuts into an even layer.
- Roast at 350 F for 10 min.
- Add the nuts to a blender or food processor and blend for 2 minutes.
- Uncover and scrape sides.
- Cover again and blend again until creamy.
- Add salt (optional) to taste and blend.
Note: some nuts like hazelnuts for example have skin, so it’s recommended to remove the skin before blending.
How Should I Store Nut Butter?
You can store nut butter in a pantry. Homemade nut butter is preservative-free therefore, its shelf-life expires more quickly. We recommend refrigerating homemade nut butter after production. Limit your nut butter exposure to light, air, or heat. Use a glass jar with a lid for storage. Avoid leaving the jar open and out on your counter for long periods of time. Close it and put it back in storage as soon as you’re done using it. [5]
Can Nut Butter Be Harmful?
Consuming (a large amount) of nut butter can
- promote inflammation as it contains lots of omega-6s;
- raise your cholesterol levels;
- contain more sugar than you think it has (consistently overeating added sugar can lead to weight gain)
Allergy is one of the main risks associated with peanuts which can result in skin rash, vomiting, nausea, diarrhea, and abdominal pain. People suffering from peanut allergy should be also careful with other types of tree nuts as there is always a risk of cross-contamination.
Nut butters contain essential minerals like potassium, calcium, magnesium, phosphorus, iron, fiber, healthy fats. BBC Future reports that smooth nut butters can contain more fat than crunchy varieties. The cell walls in almonds, for example, are quite tough so a lot of fats and proteins are kept within plant cell walls when we eat them whole. Some of these cells are broken down while blending into a nut butter, releasing the nut’s nutrients before eating. When nut kernels are milled, nut’s nutrients are fractured so fats in the cells come out and convert into butter. But how much this happens may depend on whether the product is smooth or crunchy. Crunchy nuts contain less fat than smooth varieties since fewer nut cells are broken down. [6]
If you’re not allergic to tree nuts, there is a wide range of nut butters with delicious bases. To get all the benefits of nut butter, you should look for brands that contain a single ingredient – nuts. Most nut butters contain between 80 and 120 calories and 8 to 10 grams of fat per tablespoon. Be careful when you buy peanut butter because some brands may have added sugars that are indeed harmful. If you or your family members are allergic to tree nuts, make sure to consult with a medical expert first.
The earthy flavor of nut butter works well not only on bread slices but in sweet and savory dishes too. You can add nut butter into smoothies, use it as a topping for the oatmeal, as a filling for cookies and cakes, and mix it into soups and sauces. There are plenty of other creative methods of how to use nut butter. We invite you to our Youtube channel where you can find many unique nut butter recipes and more.
References
- https://www.sfadvancedhealth.com/blog/the-healthiest-nut-butters-and-their-benefits
- https://www.webmd.com/diet/peanut-butter-good-for-you
- https://spoonuniversity.com/lifestyle/a-ranking-of-nut-butters-strictly-by-nutritional-content
- https://www.webmd.com/diet/health-benefits-pine-nuts
- https://www.wikihow.com/Store-Homemade-Almond-Butter
- https://www.bbc.com/future/article/20210225-are-nut-butters-bad-for-your-health
