The Role of Nut Butter in a Balanced Diet

By: Zara Zhao    |     Updated: September 3, 2024

Everyone has heard of peanut butter, right? From the popular chocolate peanut butter combination to the convenient, on-the-go peanut butter and jelly sandwiches, this delicious nut butter frequently pops up in our everyday lives. However, it isn’t the only nut butter that exists—in fact, other types include almond butter, sunflower seed butter, and tahini. This article will dive into the nutritional facts and benefits of nut butters, and why (if you aren’t allergic) you should include them in your diet!

Nut butters contain all types of great ingredients for your body. As peanut butter is made from, well, nuts, it contains unsaturated fats and omega-3 fatty acids, which will lower cholesterol levels and reduce the risk of cardiovascular disease. Also, peanut butter’s high levels of fiber will help your body maintain and control a healthy blood sugar level. Similarly, walnut butter has a healthy fat ratio that can reduce inflammation and lower LDL (low-density lipoprotein) cholesterol, the infamous type that increases a person’s risk of heart disease.
 
Apart from these benefits, nut butters have a high protein content. For example, not only is almond delicious, it also has a rich and creamy texture and will keep you full and satisfied. Additionally, soy nut butter contains seven grams of protein per serving and is a great option for easy snacks to fill you up with energy. You can even take yogurt bowls to the next level by adding your favorite type of nut butter, alongside fresh fruit and granola, for an extra boost of nutrition. 









 
Not only do nut butters provide protein and lower the risk of cardiovascular disease, they also contain essential vitamins and other types of micronutrients. For example, cashew butter, tahini, and sunflower seed butter are all high in vitamin E, which improves kidney function and supports the immune system. Peanut butter also carries magnesium, niacin, and other antioxidants, to prevent migraines, improve liver health, and reduce inflammation.
 
Whether they’re mixed into meals or eaten by the spoonful, there’s no doubt that nut butters possess tons of amazing health benefits. No matter which type you choose to purchase, they will always be a tasty and versatile ingredient to have in your pantry!

 

Sources:

1.  Pry, Will. “Nut butters are a healthy way to spread nutrients.” American Heart Association,14 

     Aug. 2020, 

     https://www.heart.org/en/news/2020/08/14/nut-butters-are-a-healthy-way-to-spread-nutrients. 

2.  “Your Guide to the Best Nut Butters and Other Creamy Spreads.” Cleveland Clinic, 6 Dec. 2019, 

       https://health.clevelandclinic.org/guide-best-nut-butters-creamy-spreads/. 

3.  Gregg, Alexandra. “Is Peanut Butter Good For You? Benefits, Nutrition & Risks 2023.” E-Health, 

      25 March 2023, https://www.ehproject.org/nutrition/is-peanut-butter-good-for-you. 

4.  Nothaft, Delaney. “Peanut butter benefits: Your favorite childhood snack is healthier than you 

      thought.” USA Today, 12 Jun. 2023, 

      https://www.usatoday.com/story/life/health-wellness/2023/06/12/is-peanut-butter-good-fo

      r-you-benefits-health/70283605007/. 

5.  “Nut Butters: Which One Is Healthiest?” Cedars Sinai, 17 Jan. 2020, 

        https://www.cedars-sinai.org/blog/nut-butters.html.