Go Nuts for Nut Butter

From almond to walnut, here’s everything you should know about nut butters.

Long gone are the days when the only question about nut butter you had to consider was, “smooth or crunchy?” But not to worry — unlike with dating apps, having too many nut-butter options is something to celebrate (and indulge in). And, considering that peanuts and tree nuts are among the eight foods that comprise 90 percent of the nation’s food allergies, variety really is our friend.

Sure, there are nut-butter naysayers who claim that the rich spread is fattening, and they’re not wrong; however, the hearty snack contains “good” fat that can lower your LDL cholesterol level (i.e. “bad” cholesterol) and risk of type 2 diabetes and heart disease. In fact, the American Heart Association suggests that 25 to 35 percent of a healthy adult’s diet should be made up of these kinds of healthy fats, which are also found in fish and vegetable oils (don’t have to tell us twice, AHA). Still not sold? The fiber and protein found in a serving of nut butter, coupled with the fat content, keeps eaters fuller longer than, say, chips, pretzels or another empty-calorie snack of the sort.

Benefits of nut butters aside, it is important to take two precautions: Eat it in moderation, and read the labels. The serving size for most nut butters is two tablespoons. Be mindful of this, and maybe even portion it out for yourself before eating, as most servings are in the realm of 200 calories. Also, check labels. Nut butters only need to have one ingredient: the nuts themselves. Natural brands often contain just nuts or just nuts and salt. Many commercial brands add in hydrogenated or partially hydrogenated oils (a.k.a. trans fats) to to prevent the natural separation of oil that occurs in natural iterations. To lower the detrimental properties of your nut butter, avoid these oils and also any added sugar, which may be dressed up on the label as “evaporated cane juice.” Pro tip: To avoid the natural oil separation in the better-for-you versions of nut butter, store the container upside down.

Now that you’re back on the nut-butter bandwagon, check out the descriptions below to determine which variety you should try next.

Almond butter
After peanut butter, almond butter is the most widely available nut butter on the market. Due its mild flavor, almond butter is a good thickener for soups, smoothies and shakes, and it can be used as a substitute in many baking recipes. Plus it touts nearly seven times the amount of calcium found in peanut butter, and it’s a good source of fiber.

Cashew butter
This on-the-rise nut butter is high in monounsaturated fats (also found in olive oil and avocados), which benefit cholesterol and blood pressure levels. It’s simultaneously sweet-and-savory, creamy taste lends itself to curries, stir fries and certain baked goods.

Pistachio butter
Since pistachio butter is so coarse and crumbly, it can be tough to spread the way we do with most other nut butters. But, when blended with a cheese — or straight-up non-nut regular butter — it becomes delectably smooth. It’s lower in fat than many other nut butters (which can help you rationalize blending it with butter or cheese), and it contains a hearty portion of copper, which produces energy and metabolizes iron.

Peanut butter
Ah, the longevity king of all nut butters. Like almond butter, it’s high in monounsaturated fat, which is linked to reduced heart disease and increased blood-sugar control, and it has more protein per serving than other nut butters. Keep in mind that peanuts are more prone than other nuts to certain molds and funguses, like aflatoxin, which the FDA characterizes as a carcinogen and can cause ailments like liver cancer. If you stick to reliable brands, you should be A-OK.

Walnut butter
A main benefit of the dense and thick walnut butter is its content of omega-3 fatty acid, which is good for heart health and for its anti-inflammatory properties. Be sure to store this one in the fridge — walnut butter’s high amount of polyunsaturated fat can make it turn rancid on the quick side after exposure to heat and air.

Written by Alexis Gutter