10 Nut Butters That Are Good For You And Your Family
According to Food and Drug Administration, Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease. Also, Harvard School of Public Health Nutrition Source notes that the results of several large studies over the past few years “have shown a consistent 30 to 50 percent lower risk of heart attack, sudden cardiac death or cardiovascular disease associated with eating nuts several times a week.” Here are some of the healthy nut betters that are good for your mamily.
Peanut butter is probably the most familiar of all nut butters. About 80 percent of the fat in peanut butter is unsaturated, and two tablespoons contains seven grams of protein and about 180 milligrams of potassium. Unfortunately, there’s tremendous variation in the quality of peanut butters sold. Look closely at the ingredient list of peanut butter products to avoid sweeteners like corn syrup and cane sugar as well as added oils — especially “partially hydrogenated oil,” which is a source of trans fats. Trans fats are used to extend the shelf life of processed foods, but they’re strongly linked to heart disease, and experts agree they should be avoided. Look for peanut butters that contain peanuts and salt (if you prefer the salted varieties) and nothing more. Lastly, steer clear of reduced-fat peanut butters, which are highly likely to contain additives.
“Ounce for ounce, almonds are one of the most nutritious nuts,” Middleberg says. They’re a great source of riboflavin, magnesium and manganese (which, she explains, is great for the prevention of osteoporosis as well as a healthy metabolism), and also provide an impressive amount of vitamin E per serving. By choosing almond butter as your spread, you’ll also get flavonoids, compounds that are extremely useful in fighting heart disease and cancer.