Five Nut & Seed Butters to Enjoy!

Nut and Seed butters are all the rage these days. They are available in a wide variety in stores and sometimes it can be hard to choose which variety will meet your dietary needs. I am here to help.

For starters all nuts and seeds contain healthful nutrients. Most varieties contain a wide variety of nutrients like: magnesium, potassium, protein, fiber, B vitamins and Vitamin E. Seed and nut butters are high in fat, but they contain monounsaturated and polyunsaturated fats, which are our heart healthy fats. These fats are known to lower your "bad" cholesterol (LDL cholesterol) which can reduce your risk for developing cardiovascular disease. So while nuts and seeds are high in fat, they are packed with nutrients that make your body happy. Nuts are also considered a high satiation food, which means they make you feel full. Including nuts and seeds in your diet regularly is part of a balanced and nutrient dense diet. 

There are so many varieties available on the market. Here is a breakdown of some of my favorite varieties. 

Peanut Butter: This is the classic nut butter. Who doesn't love a classic PB&J? This butter is packed with protein and Vitamin E. 

  •  190 calories per 2 tablespoons
  • 16 grams of fat
  • 7 grams of protein
  • 2 grams of fiber

Almond Butter: This butter has grown in popularity over the last several years and for good reason. One ounce of almonds contains about 50% of the daily value for Vitamin E and it is also packed with calcium, magnesium, and iron. Researchers at ASU recently found that ingesting almonds at mealtime reduced blood sugar spikes after a meal. They also found that individuals with Type 2 diabetes consuming 1 oz of almonds 5-7days per week were able to significantly reduce their A1c. This is great choice if you have diabetes or have been diagnosed as pre-diabetic.

  •  210 calories per 2 tablespoons
  •  18 grams of fat
  •  7 grams of protein
  • 4 grams of fiber

Sunflower Seed Butter: This butter is nut free, and is a great alternative if you have a nut allergy. When compared to peanut butter, it contains about 4 times as much Vitamin E, twice as much iron, magnesium, phosphorus, and zinc.

  • 200 calories per 2 tablespoons
  • 16 grams of fat
  • 7 grams of protein
  • 4 grams of fiber

Sesame Seed Butter: The butter has a savory flavor and is one of the main ingredients in hummus.

  • 190 calories per 2 tablespoons
  • 17 grams of fat
  • 6 grams of protein
  • 1 gram of fiber

Walnut Butter: This butter is an excellent plant-based source of Omega 3 fatty acids. Omega 3's are great for brain and skin health.

  • 190 calories per 2 tablespoons
  • 18 grams of fat
  • 5 grams of protein
  • 2 grams of fiber

I recently appeared on Fox10 Phoenix discussing all things nut and seed butters. Check it out for more information.