Select the Best Nuts and Seed Butters
Nut and seed butters naturally contain healthful, unsaturated fats that can help reduce the risk of several health conditions, including heart disease and diabetes. Nuts, seeds, and legumes, such as peanuts and soybeans, are also good sources of protein, vitamin E, magnesium, and fiber. However, some products also contain partially hydrogenated oil (a source of trans fat), sugar, salt, and additives that enhance flavor and texture and prevent the oil from separating and rising to the top of the jar. Here’s what to look for when choosing nut butters.
WHAT YOU CAN DO
Homemade Butters
If you have a good food processor, you can easily whip up a batch of homemade butter.
Use peanuts, almonds, cashews, sunflower seeds, or whatever nuts and seeds are your favorites.
Put plain or roasted nuts or seeds into a food processor and process until the “butter” reaches your desired consistency; if it’s too thick, add a small amount of vegetable oil (preferably an oil that is expeller-pressed, which means it has been minimally processed) to make the nut butter spreadable.
Homemade butters last up to one month in an airtight container at room temperature. If you make more than you will use in a month, store the butter in the refrigerator to prevent it from becoming rancid. (Since nuts and seeds are high in fat that can go rancid, it’s also smart to store nuts in the fridge.)
Read the Ingredients
Check the ingredients list to find out what’s been added to the nuts, seeds, or legumes. The healthiest options contain between one and four ingredients: the nut/seed/legume, and very small amounts of oil, salt, and/or sugar.
Some spreads are free of added salt and sugar. Be prepared: If you’re accustomed to peanut butter that contains added sugar, a sugar-free spread may require some adjustment. While you make the transition, try pairing unsweetened nut butters with something naturally sweet, such as a sliced apple or pear. Some spreads contain a few grams of natural sugar; this type of sugar will not appear on the ingredients list. If sugar is first on the ingredients list, it means the product contains more sugar than nuts or seeds—move on to another option.
A Word on Reduced Fat
In the case of nut butters, a reduced-fat product is often less healthy than a full-fat product. Reduced-fat butters may have less fat, but they often contain added sugar, and some of the original, healthy oil from the nuts, seeds, or legumes may have been replaced with highly processed oils.
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