All 5 of these nut/seed spreads are healthy! They have plant protein + healthy fat to keep us satisfied & energized AND they have a whole lot of vitamins, minerals, and nutrients to nourish our bodies at a cellular level.In fact, one study, published in the Journal of Nutrition, Health and Aging, found adults who regularly ate nuts & seeds had a year and a half less cellular aging. Nuts & seeds keep our cells young, yes please!
NUT/SEED SPREAD COMPARISON:
Peanut Butter
Highest in muscle-building protein
Almond Butter
Highest in fiber for digestive health + potassium for muscle health + vitamin E for skin health
Cashew Butter
Highest in iron + copper for blood health and energy
Sunflower Seed Butter
Highest in magnesium for muscle health + immune-boosting zinc + the antioxidant selenium
Tahini (sesame seed butter)
Highest in calcium for bone health + omega-3 fat for heart health
MAIN TAKEAWAYS:
– Rotate between your favorite nut/seed spreads to get a variety of nutrients in your diet; each nut/seed offers a unique claim to fame.
– And remember, no matter which one you buy, make sure it’s an unsweetened version w/ just 2 ingredients nuts/seeds + salt (or you can get unsalted if you prefer).
PS: I used the USDA FoodData Central to look up all this stuff. It’s a detailed resource if you want to know more about your favorite foods. Here’s the LINK.
BONUS IDEAS:
1) Ways to Use Nut/Seed Butter
✨Spread on sprouted whole grain toast & top w/ sliced fruit
✨Use as a dip for veggies like carrots, celery, broccoli
✨”Frost” baked treats like cupcakes & banana bread
✨Spread on fruit like strawberries & apples
✨Spread on a dark chocolate square
✨Stir into salad dressing
✨Stir into yogurt or oatmeal
✨Blend into smoothies
✨Eat right off the spoon
✨Mix in coffee
2) Chocolate Hazelnut Spread (Nutella)
The classic chocolate hazelnut spread (2 tablespoons) has 200 calories, 21 grams of SUGAR and artificial flavor. Nooooo!
Nutella Swap: Try my CHICKPEA NUTELLA. (2 tablespoons) has just 80 calories, 2 grams of sugar, and is made w/ simple, wholesome ingredients. Yes!
3) “Powdered” Peanut & Almond Butter
Powdered peanut & almond butter are nut butters that have the fat removed. They can be used as a nutty flavored “protein powder” for smoothies or oatmeal, but make sure to keep your usual nut & seed butters in your diet for the healthy fat they provide!
