The PB&J sandwiches from your childhood have some stiff competition these days. From seed-based dressings to artisanal spreads, nut butters have gotten a major upgrade in the last few years – making them a trend that just might stick.
While all nuts, seeds, and legumes (peanuts) are chock-full of healthy fats and fiber, each one has a different nutritional profile, which is why it’s a good idea to incorporate a variety into your diet. For example, peanuts are high in monounsaturated and polyunsaturated fats, while chia seeds are composed of omega-3 fats. Nut butters have also become a staple in many of today’s popular diets because they’re protein-rich, low-carb foods.
With a variety of spreads lining the shelves of grocery stores nation-wide, eating heart-healthy fats has never been easier (or more delicious). Here’s a list of our favorite nut butters.
- Peanut butter. This nostalgic spread will always be the king of all nut butters, and that’s not just because of its sweet-yet-salty taste. Two tablespoons of peanut butter contains seven grams of protein and about 180 milligrams of potassium
- Almond butter. Almond butter is peanut butter’s slightly nuttier cousin, but this spread has about 3 grams more of heart-healthy monounsaturated fat per serving than peanut butter. Almond butter is usually lower in sugar and higher in calcium as well.
- Sunflower seed butter. According to the USDA, sunflower seed butter has significantly more magnesium, phosphorus, zinc, copper, and selenium than either almond or peanut butter and is classified as an “excellent source” of these minerals. It’s also a great alternative for people who have nut allergies.
- Cashew butter. Cashew butter is packed with iron, but can also be higher in sugar than other spreads. Make sure to look for brands that limit their use of added sugars, salts, and oils so you can indulge guilt-free in a healthy treat.
- Mixed nut butters. Mixing nut butters allows the benefits of multiple types of nuts to appear in the same jar. These spreads can contain anywhere from two to five different types of nuts and seeds, which are blended together or are added as mix-ins. Nut butters with added superfoods, like flax seeds, chia seeds, and coconut are even better!
Whether nut butters are your go-to topping for toast, your favorite fruit spread, or you eat them straight from the jar, they’re a great way to get your daily dose of protein, fats, and fiber. At The Juice Hive, we’re a little nuts for nut butters, which is why we’ve incorporated them into some of our most popular drinks and dishes. Stop in to try a creamy Monkey Bee or Chocolate Blues smoothie, or enjoy a bowl of our Chai Cheer Oatmeal. We can’t wait to see you there!
