How to Choose a Healthy Nut Butter

Nut butters can comprise a large part of a diet, from sandwiches to dips for vegetables. Unnecessary ingredients can sneak into some nut butters, making them less healthy. Learn how to choose the healthiest nut butters without sacrificing taste.

Difficulty:

Easy

Instructions

1. Understand that the healthiest nut butters can be found on the shelves of your local grocer. There is no need to travel to a specialty store in search of various nut butters. Peanut butter is the most common of nut butters in the U.S. Peanut butter is an excellent natural source of non-animal protein. However, peanut butter has the least amount of calcium when compared to other nut butters.

2. The most important part of choosing a nut butter is to realize that, no matter which nut you choose, organic butters are the best choice for a healthy diet. Organic nut butters are made from nuts or seeds that were grown without pesticides, growth hormones or genetically modified plants.

3. Decide which nut butter you would like to purchase. If you love the taste of almonds, then almond butter would be an excellent choice as it is high in calcium. Others enjoy the traditional taste of peanut butter. Peanut butter has the most protein of all nut butters. Out of all nut butters, the clear winner is soy butter. Soy butter is low in fat and high in protein and calcium. Soy butter is a tasty alternative for those with a peanut allergy. It is recommended that young children avoid peanut products until age three. Soy butter can be used for the whole family.

4. Once you have chosen a nut butter, read the list of ingredients carefully. Peanut butter should contain only peanuts. You will have to stir the peanut oil into the butter. Most no-stir varieties contain partially hydrogenated oils that have been proven to lead to heart disease. A no-stir butter without hydrongenated oils is a good second choice. There should be no added sugar in any nut butter you choose. Soy butter will have a few extra ingredients. The soybean does not contain enough oil to make a spread and extra soybean oil is not heart-healthy. Look for ingredients that list sunflower oil instead of any hydrogenated oils. Palm stearin is part of the palm fruit and will keep the contents from separating without adding any unhealthy elements.

5. Nut butters can be used several ways. Peanut butter is delicious in Thai cuisine and soy butter complements ginger salmon. With the knowledge that you have obtained a healthy spread, you can feel good using it anywhere.

Tips & Warnings

• Don't be afraid to branch out and try new tastes.

• Different breads are suited to different nut spreads.

• Use nut butters as dips for vegetables for a high-protein snack.

• Children under age three should avoid peanut butter as it is highly allergenic.