Nuts are a major part of any plant-based diet, such as the vegetarian or vegan diet. Although nuts differ from one another in shape and taste, as a whole, these food groups are amazing sources of healthy fats, protein, fiber, vitamins, and antioxidants. In fact, research also claims that nut butter improves cardiovascular help, reduces mortality risks, and increases your lifespan.
Many people prefer consuming nuts in the form of scrumptious nut butter consumed with pastries, toasts, and bagels. You can also pair nut butter with bananas, add it to oatmeal, or eat it by the spoonful. Nut butter such as almond butter, cashew butter, peanut butter, and hazelnut butter is the perfect spread that can be had for breakfast, lunch, or as a snack. All in all, due to its low cost and high versatility, this delicious condiment is the ideal pick for a plant-based diet.
Health Benefits of Common Nut Butters
Even though it is true that nut butter is generally high in calories, but you shouldn’t let this shy you away from incorporating nuts into your diet. Nuts are a fantastic source of healthy fats, vitamins, minerals, and nutrients that can benefit your health. However, the specific nutritional value varies depending on the type of nut being used. Nuts butter is one of the best sources of vitamin E, an essential antioxidant that supports the growth of healthy skin and hair and keeps your immune system strong.
Without further ado, let’s have a look at the health benefits of common nut butter.
Peanut butter is probably one of the most popular and widely consumed nut butter that provides you both with essential fats, proteins, and nutrients such as calcium, zinc, iron, and magnesium. Due to its high protein content, this nut butter has a high satiety value that keeps your hunger at bay for long time periods. However, peanut butter contains the least amount of nutritious minerals and vitamins compared to other nut butter.
Almond butter is one of the most nutrient-rich nut butter you can get. Almonds are quite beneficial for your health as they contain all the important minerals such as magnesium, calcium, manganese, and phosphorous that help keep your bones strong. Consuming only 2 tablespoons of almond butter a day can help fill around 50 percent of your daily vitamin E requirement, which can help improve your eyesight and prevent heart disease. Almond butter also contains extremely high amounts of fiber and low quantities of saturated fat that can help improve cholesterol panels.
Cashew butter has a very smooth and creamy consistency and contains lower fats than other nut butter. Even though this nut butter doesn’t contain omega-3 fatty acids, it is considered one of the best sources of magnesium, essential amino acids, and monounsaturated fatty acids, all of which are essential for your health. Not only do these nutrients help reduce blood pressure, cholesterol, and sugar, but they also boost your immune system and metabolism and improve your bone health.
Walnut butter isn’t a trendy type of nut butter compared to the other varieties. This spread has an earthy and rich buttery taste. Walnut butter is quite similar to peanut butter in terms of nutritional value, aside from the fact that it is packed with omega-3 fatty acids that are great for arthritis and other autoimmune diseases.
Why Make Nut Butter at Home?
Even though nut butter is readily available in the market, some choose to make it at home by themselves. Here is why you should also try making nut butter at home.
Nut butter is probably one of the simplest and easiest things you can make. All you need is your choice of nuts, a few other staples, and a food processor or high-speed blender to whip up some delicious nut butter in less than 10 minutes.
You get only limited quantities of nut butter at the store. While peanut butter is usually quite cheap, other nut butter is a little costly. You can purchase nuts at good prices and help whip up good enough quantities of nut butter at home.
You Control the Ingredients
You have control over every single ingredient that will go into your nut butter. You can use different spices, sweeteners, flavorings, chocolate, and anything else that you like.
Beginner Recipes for Nut Butters
Here are a few recipes for different kinds of nut butter that you can try out at home.
Toasted Almond Butter
If this is your first time making nut butter at home, you should start with the most basic spread – toasted almond butter. You can either get roasted almonds from the store or roast them yourself and add them to a food processor until it gets a butter-like consistency. If you want to accentuate this recipe a little more, you should opt for equal quantities of toasted and raw almonds, add a pinch of vanilla bean or cinnamon, and add it to a food processor.
Chai Spiced Almond Butter
If you’ve ever had chai (tea), then you should definitely try out this nut butter recipe. Add and mix a few chai tea spices such as ginger, cinnamon, cloves, cardamom, and allspice with raw almonds. Blend them all in a high-speed blender or food processor until their consistency changes. This delicious butter tastes amazing when spread on toast or banana slices.
The Bottom Line
Even though peanut butter is probably the most popular plant-based diet staple in the American diet, in recent years, a growing variety of nut butter have become available and are gaining rapid recognition for their immense health benefits. From cashew nuts to almonds, from walnuts to sesame – nut butter is packed with nutrients such as healthy fats that are great for your overall health.