3 Things You Need to Know About Nut Butters

December 19, 2018 Honest to Goodness

WHAT IS NUT BUTTER?

Natural nut butter or nut spread is made purely by grinding nuts together to form a smooth, spreadable paste. Traditionally nut butters are in the form of good ol’ peanut butter or a delicious chocolate-flavoured hazelnut spread, however, they can actually be made from just about any nut or seed, including almonds, peanuts, cashews, brazil nuts, walnuts, sunflower seeds or pepitas.

ARE NUT BUTTERS AND SPREADS HEALTHY?

100% natural nut butters are incredibly healthy! Packed full of plant-based protein, nut butter is also a source of magnesium, riboflavin, Vitamin E, potassium, zinc and fibre. To make sure you keep it healthy, steer clear of many of the common supermarket nut butters and spreads that often contain added nasties such as vegetable or palm oils, stabilisers, as well as lots of added salt and sugar! We recommend reading the ingredients list on the nutrition panel to make sure your spread is only made up of pure, simple and natural ingredients.

While nut butters do have high-fat content, the majority are monounsaturated fats, which according to The Heart Foundation, "help the cholesterol balance in your blood by decreasing the bad (LDL) cholesterol and increase the good (HDL) cholesterol. Replacing saturated and trans fats with healthier ones helps to lower your risk of heart disease".

WHAT IS THE HEALTHIEST NUT BUTTER?

Peanut butter has always been a more popular choice and definitely a family favourite but typically all nut butters have similar levels of fat, protein and kilojoules. Almond butter has slightly more monounsaturated fats and higher levels of Vitamin E. Just make sure you choose all-natural almond butter or spread with no added salt, oil or sugar to get the greatest nutritional benefits!

If you really can't choose, why not try a combination spread of almond, Brazil nuts and cashews (ABC spread) which provides a super tasty and healthy option.

TIPS - HOW TO USE: You can use nut butter in a huge range of delicious ways! Spread it over crackers, bread or use as a dip for veggie sticks for a healthy protein fuelled snack. You can also top your smoothie, porridge or chia pudding with a spoonful of nut butter to add a truly delicious creamy texture and flavour!