Nuts have been transformed into buttery spreads for centuries. Ancient Incans, for instance, consumed peanuts roasted, ground, and mixed with honey, among other preparations. Yet it wasn’t until after John Harvey Kellogg of cereal fame experimented with peanut butter in the late 1800s that it earned a spot in most American pantries.
Kellogg’s early production involved simply boiling nuts and grinding them to a paste. By the 1950s, however, hydrogenated oils and sugars were staple additions, resulting in the familiar spread that continues to line many grocery store shelves.
Thankfully, we’re no longer stuck with just super-sweet peanut butters. A variety of alternatives are now available, each offering a unique taste and a host of nutritional benefits. Including them in your diet may help prevent heart disease, diabetes, and other chronic conditions, as well as some cancers.
“Nut and seed butters contain anti-inflammatory fats, fiber, protein, and vitamins and minerals that many Americans are lacking, like vitamin E, magnesium, phosphorus, iron, and manganese,” says nutrition consultant Kellie Blake, RDN, LD, IFNCP. “They also contain phytochemicals that help to lower inflammation in the body.” (Our bodies need inflammation to fight off infection, but too much of it for too long can spur a wide range of illnesses. Learning to manage it effectively is key. Go deeper to understand the vast affects of chronic inflammation at “How Chronic Inflammation Affects Your Health.”)
Shopping Guide
Not all nut and seed butters are created equal. The most nutritious options won’t contain added sugar, inflammatory oils, fillers, or emulsifiers, Blake notes. “It’s best to avoid partially hydrogenated and hydrogenated oils, which are associated with imbalanced cholesterol levels, inflammation, and heart-disease risk.”
The shorter the ingredient list, the better — ideally, the product should contain only nuts or seeds and salt. Be mindful of how much added sugar you consume, as it can increase metabolic dysfunction and heart-disease risk.
You might also consider salt content, especially if you’re tracking your blood pressure for medical reasons.
Don’t overlook the environmental impact of your choice, either. Nut production requires a lot of land and water, second only to beef. Almonds, cashews, and pistachios tend to have the highest water footprints; walnuts, pumpkin seeds, and sunflower seeds are less water intensive.
Keep in mind that processed foods use additional water during production, so finding a brand that prioritizes earth-friendly practices can help offset the environmental impact of consuming nuts and seeds.
“Look for fair trade, organic nuts and seeds — and their butters — which help to promote sustainable farming efforts and protect the soil, water supply, and animals,” says Blake.
Nuts
Almond Butter: With about 7 grams of protein per a 2 tablespoon serving, almond butter is a good source of magnesium, calcium, and vitamin E (which boosts the immune system and protects against cell damage). Because it’s similar in flavor to peanut butter, it’s a good starting point for those looking to try something new. (Here’s how to make your own.)
Cashew Butter: With 6 grams of protein per serving, cashew butter is rich in copper and magnesium, minerals essential for energy production and bone health. It’s also packed with healthy monounsaturated fats. Research has linked cashew consumption to lower cholesterol levels and improved eye health.
Coconut Butter: Technically a fruit, coconut is the base of this butterlike spread, which boasts up to 2 grams of protein and 4 to 6 grams of fiber per 2 tablespoons. Its medium-chain triglycerides could help boost heart health and cognitive functioning. Its creamy texture and mildly sweet flavor make it great for baking.
Hazelnut Butter: Providing about 4 grams of protein in 2 tablespoons, hazelnut butter is a rich source of biotin, folate, iron, and vitamin E. Recent studies suggest that hazelnuts may enhance the body’s antioxidant capabilities and reduce inflammation. Hazelnut butter has a unique, slightly earthy flavor that pairs well with fruit.
Pecan Butter: With 3 grams of protein per serving, pecan butter contains potassium, calcium, and iron. These nutrients contribute to heart health and blood-pressure control, and according to one study, eating pecans can improve cholesterol levels in adults at risk for cardiovascular disease.
Walnut Butter: Offering about 5 grams of protein per serving, walnut butter is known for its alpha-linolenic acid, an omega-3 fatty acid. These fats are essential for brain health and inflammation control. Research has linked them to lower cholesterol and reduced risk of cardiovascular disease. (Learn more about walnuts and find several recipes here.)
Seeds
Sunflower Seed Butter: Also known as sun butter, sunflower seed butter has about 6 grams of protein per 2 tablespoons. Blake likes sun butter because of its healthy fats, magnesium, selenium, folate, and vitamin E.
Magnesium is a crucial mineral often lacking in American diets, but a couple of tablespoons of sun butter provide an impressive one-third of the recommended daily allowance (RDA) for women and one-quarter of the RDA for men.
Because it doesn’t contain tree nuts or peanuts, sun butter is also a great alternative for those with nut allergies. “Tree nuts, peanuts, sesame, and soy are four of the major food allergens,” says Blake. “It’s important to read food labels carefully to avoid added allergens. For example, soybean oil may be added to seed butter.”
Pumpkin Seed Butter: Another nut-free option, pumpkin seed butter boasts around 6 grams of protein per 2 tablespoons and can be a good source of iron and fiber. Pumpkin seeds are notable for their carotenoid, tocopherol, and antioxidant content. They contain zinc, phosphorous, magnesium, and selenium, minerals that can combat arthritis, inflammation, and prostate cancer. Research has also linked pumpkin seeds to lower blood-sugar levels. (Visit “Pumpkin Seeds: Recipes, Techniques, and More” plus, try this Spiced Roasted Pumpkin Seeds recipe.)
Tahini: Made from sesame seeds, tahini provides around 6 grams of protein per serving. It’s rich in copper, selenium, and healthy fats. Research has shown that eating tahini can help reduce blood pressure and improve blood-vessel functioning. It’s also high in phosphorus and manganese, which are important minerals for bone health.
Savory and slightly bitter, tahini is perhaps best known as an ingredient in hummus, but it’s widely used in many Middle Eastern and Mediterranean dishes.
Try This . . .
Any of these nut or seed butters are delicious spread on toast, added to smoothies, or used as a dip for fruit. Or try one of these flavor combinations suggested by Blake.
- Blend a tablespoon of coconut butter into your coffee.
- Try walnut butter as the base of a savory salad dressing.
- Pair hazelnut butter with dark chocolate and bananas, served over oats or yogurt.
- Add cashew butter to a chicken or vegetable curry.
- Use tahini to make your own hummus with our recipe at Lentil Hummus.
- Drizzle pecan butter over pancakes or waffles for a small protein boost.
This article originally appeared as “Butter Up” in the September/October 2024 issue of Experience Life.
