Nut and Seed Butters
From cashew to almond and sesame to sunflower, seed and nut butters have become
popular products that dietitians continue to recommend and that clients enjoy.—and for good reasons. Seed and nut butters contain healthful nutrients that benefit heart health, reduce the risk of heart disease and type 2 diabetes, and even lower the risk of obesity despite their high fat content. Nut and seed butters are some of the best diet foods around because you can put it on fruit, vegetables or crackers, and they’re really satiating (keep you fuller longer). It stays with you so you’re not looking around for cookies or some other empty-calorie junk food.
Nut and seed butters may contain a significant amount of fat per serving, but it’s the types of fat that benefit heart health. The butters tend to be rich in both monounsaturated and polyunsaturated fatty acids (MUFAs and PUFAs). Both are known to decrease LDL cholesterol and triglyceride levels, lowering the risk of metabolic syndrome, heart disease, and type 2 diabetes. The key to getting the health benefits from nut and seed butters are to eat them in moderation, which is about 2 Tablespoons per day. Look for natural nut or seed butter varieties to avoid the unnecessary added sugars and trans fat.