Health Benefits Of Nut Butter

Nuts are all yummy and savoury when consumed, but one should never forget the words of caution that come along when eating peanuts. Food allergies affect 5% to 10% of the population. Common triggers are peanuts, legumes (like beans and peas), and tree nuts like pecans and almonds. Even anything that has come into contact with nuts may trigger swelling, vomiting, and diarrhea if you have a strong allergy. It may even irritate your throat, making it difficult to breathe or speak.
Benefits_of_Nut_Butter
Source – Glamour

Forgotten Benefits Of Nut Butter

Nuts are all yummy and savoury when consumed, but one should never forget the words of caution that come along when eating peanuts. Food allergies affect 5% to 10% of the population. Common triggers are peanuts, legumes (like beans and peas), and tree nuts like pecans and almonds. Even anything that has come into contact with nuts may trigger swelling, vomiting, and diarrhea if you have a strong allergy. It may even irritate your throat, making it difficult to breathe or speak. 

Anaphylactic shock is a potentially life-threatening disorder. If you see any of these signs, call 999 immediately.

Medically Reviewed by Dr. K on 25th Feb 2022.

Weight Control

Although nuts are high in fat, this does not imply you should avoid them. You'll feel full and energetic because of the high protein and fibre content. This may assist you in consuming fewer calories and losing weight. Nuts may also help your body burn more energy even when you're not doing anything. Suppose you consume nuts while on a diet. You'll be more likely to adhere to it. Just be careful not to overdo it. The best but one of the forgotten benefits of nut butter is definitely its ability to control weight.

The Good Fat

The unsaturated oil in nuts is healthier than the saturated fat found in meat or the trans fats found in many processed meals. It may aid in the regulation of blood sugar and insulin, the hormone that controls it.

Packed With Nutrients

It's not only the high levels of protein, fibre, and healthy fats that are beneficial to your health. One of the forgotten benefits of nut butter is its high nutrient content. Nuts also include vitamins E and B6, folic acid, niacin, magnesium, zinc, copper, and potassium, among other minerals. Just keep an eye on the components in your nut butter, whether it's peanut or otherwise. Some have added salt, sugar, preservatives, and harmful fats, which may do more damage than benefit.

Antioxidants Aplenty

One of the forgotten benefits of nut butter is its abundance of antioxidants. Minerals like selenium and manganese, vitamins C and E, flavonoids, phenols, polyphenols, and other compounds. They work together to keep your cells safe. And nuts are abundant in them. People who consume more nuts and nut butter may have healthier hearts as a result of this. They may potentially aid in the prevention of colon cancer.

One Of The Forgotten Benefits Of Nut Butter: Keeps Cholesterol in Check

Too much cholesterol may cause artery hardening, which can lead to stroke and heart disease. When it becomes too high, almonds, walnuts, and other tree nuts tend to help. Most of your cholesterol is produced by your body, but part of it comes from consuming foods. Nuts, on the other hand, contain very little or none of it.

Prevent and Control Type 2 Diabetes

This is because they aid in the management of weight growth as well as high blood sugar (glucose) and fats (lipids), both of which may contribute to the disease. They may help maintain the lining of your blood vessels (endothelium) flexible and healthy, preventing diabetes-related heart issues.

Heart Disease

When your blood arteries stiffen, it is referred to as cardiovascular disease (your doctor will call this atherosclerosis). This may cause your heart to weaken and eventually fail. It may potentially result in a stroke, a heart attack, or irregular heartbeats (a condition called arrhythmia). People who consume more nuts or butter produced from nuts are less likely to develop the disease. Two additional times a week, around 28 grammes, or two teaspoons, appears to be enough to assist.

Magnesium

Magnesium is one of the forgotten benefits of nut butter. This mineral is beneficial to your neurons, muscles, bones, blood sugar, blood pressure, and even your DNA. You may not be getting enough if you're like many Americans. It's abundant in nuts like cashews, almonds, and peanuts, as well as butter produced from them.

Almond Butter

After the peanut variety, it's one of the most popular, and it's high in vitamin B7, often known as biotin. This vitamin is necessary for your body to metabolise fat, sugar, and protein. It also aids in the maintenance of healthy skin and blood sugar levels.

Brazil Nut Butter

These nuts are high in selenium, which helps your thyroid gland function properly, aids in the production of genetic material (DNA), and strengthens your immune system. It also seems to defend your cells from free radicals, which are harmful particles. People who receive too little selenium may be more prone to some cancers.

Cashew Butter

This isn't exactly a nut, but rather the seed of an apple variety. In the coastal regions of Brazil where it grows, the fruit is a highly valued delicacy. It's a wonderful source of copper, which your body needs to replenish tissues and blood, as well as generate energy, whether you call it a nut or a seed. It may also contain antioxidant qualities, which protect your cells from harm.

Walnut Butter

Walnuts are one of the finest sources of heart-healthy omega-3 fatty acids that aren't derived from animals. They contain a form of omega-3 known as alpha-linolenic acid (ALA), which serves as a building block for other omega-3s. Although store-bought butter isn't always easy to come by, you may make your own in a food processor.

How to Avoid Mould

Mould may grow on nuts, which can then spread to the butter they produce. Aflatoxin is a kind of mould that may cause liver cancer. However, the FDA has regulations and testing in place that make this a much less likely. It's also more of an issue in hot, humid regions outside the United States. If you're making nut butter, keep the nuts in a cool, dry location and discard any that are mouldy, shrivelled, or discoloured. Nuts may also be stored in the freezer to avoid spoiling.

Sources

  1. https://www.webmd.com/diet/ss/slideshow-health-benefits-nut-butters 
  2. American Heart Association: “What is Cardiovascular Disease?”
  3. American College of Allergy, Asthma & Immunology: “Peanut Allergy.”
  4. California Walnut Board: “California Walnut Butter.”
  5. Cedars-Sinai.org: “Endothelial Function Testing.”
  6. Colorado State University Food Source Information: “Nut Butters.”
  7. Harvard School of Public Health: “Antioxidants: Beyond the Hype.”
  8. Journal of Nutrition: “Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in Adults.”
  9. Journal of the American College of Cardiology: “Nut Consumption and Risk of Cardiovascular Disease.”
  10. The Peanut Institute: “Peanut Facts.”
  11. Mayo Clinic: “Heart disease,” “Dietary fats: Know which types to choose.”
  12. NIH, National Cancer Institute: “Aflatoxins.”
  13. NIH, Office of Dietary Supplements: “Selenium,” “Biotin,” “Magnesium.”
  14. PlosOne: “Effect of Tree Nuts on Glycemic Control in Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Dietary Trials.”
  15. The Accidental Scientist: The Science of Cooking: “Measurement Equivalents.”
  16. Tufts University Health & Nutrition Letter: “Ask Tufts Experts: Do nut butters have the same nutritional value and health benefits as raw and roasted nuts?”
  17. Whfoods.org: “Walnuts,” “Omega-3 Fatty Acids,” “Copper,” “Selenium,” “Biotin,” “Peanuts,” “Cashews,” “Almonds.”

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