There are several varieties of nut butters available for purchase. Examples include almond, Brazil, macadamia, pistachio, hazelnut, cashew, walnut, pecan and peanut butter. A typical serving is equivalent to 2 tbsp., and the nutritional values vary for each. The calorie content is approximately 200 calories per serving. Nut butters are good sources of selenium, vitamin E, thiamin, magnesium, iron, zinc, protein, monounsaturated fatty acids and fiber.
Benefits of Monounsaturated Fats
Nut butters contain a high amount of monounsaturated fatty acids. The United States Department of Agriculture recommends keeping your total fat intake between 20 and 35 percent, with the majority coming from sources of monounsaturated fatty acids. In "Flat Belly Diet," author Liz Vaccariello says that monounsaturated fats may help lower your risk of heart disease, inflammation, asthma and arthritis. Vaccariello also states that this type of fat might improve cognitive function. In "The Food Bible," author Judith Wills suggests keeping portion sizes small because fat contains twice the number of calories of carbohydrates and proteins.
Considerations for Protein
A serving of nut butter provides about 6 g of "incomplete" protein. Proteins are made up of building blocks called amino acids. Proteins are considered "complete" if they contain all the amino acids your body needs. Incomplete proteins lack one or more essential amino acid. According to "The Nutrition Bible," proteins such as nut butter that are lacking an amino acid can be eaten with another food that supplies the missing amino acid. This results in a complete or high-quality protein. Complement your nut butter with bread to make a complete protein.
Benefits of Vitamin E
Nuts and nut butters are good sources of vitamin E. According to "The Food Bible," vitamin E is a powerful antioxidant that helps to protect your cells from damage caused by harmful substances. According to author Judith Wills, it may also increase the body's immune response, which is significant in protecting against heart disease, aging and certain cancers.
Function of Selenium
Selenium is a trace mineral found in certain types of nut butters. Selenium functions in concert with vitamin E as an antioxidant. According to "The Nutrition Bible," the mineral helps your body get rid of toxic elements such as free radicals as well as heavy metals such as mercury and arsenic. In addition, it also plays a role in the health of your skin, hair and nails.
Warning
Check nutritional labels of nut butters for partially hydrogenated oils. If this ingredient is listed on nut butter, limit or avoid this food because this indicates the product contains trans-fatty acids. Trans-fatty acids are man-made fats created by adding hydrogen to liquid unsaturated oils. Trans fats spoil more slowly, so they are added to extend a product's shelf life. In "Flat Belly Diet," author Liz Vaccariello says that trans-fatty acids clog arteries and increase cholesterol levels and the accumulation of belly fat.
References
- "Flat Belly Diet"; Liz Vaccariello, Cynthia Sass; 2008
- Health.gov: Dietary Guidelines
- "The Food Bible"; Judith Wills; 1998
- "The Nutrition Bible"; Jean Anderson, MS and Barbara Deskins, PhD, RD; 1995
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