For all of you who think and believe that a heart attack is just something that you hear about or see once too often at the movies or in pop culture, think again! The cardiovascular disease is a lifestyle disease which is the leading cause of morbidity in India across all age groups. To put things in perspective, a more commonly thought to be deadly disease like Cancer is only 5th on that list.
This rather morbid but necessary statistic tells us that we need to take better care of our heart, especially through the foods that we eat. While stress, work and familial burdens, lack of time and space and acute pollution are factors that are harder to deviate away from, watching what we eat, with regards to heart health is easier and more in our control.
Today we take you through the four most popular nut butters that are being sold in the Indian markets and help you ascertain which one is the best for you and your heart. We’ll tell you how much fat each nut butter has per serving and per jar and also help you figure out the healthiest ways to consume them without any ill effects for your heart.
Ranking Nut Butters
Nutritionists around the world are of the opinion that trying to rank nut butters in terms of health is like trying to rank something as nutritious as a group of vegetables. They deduce that almost all kinds of nut butters are great for our health as long as they are eaten within reason.
Nut butters provide the human body with a great balance of healthy fats, protein, and fibre, as well as vitamin A, vitamin E, and vitamin B and minerals like iron, zinc, magnesium, and potassium. Not only are they an important tool in your weight loss process, nut butters also help you ward off other deadly diseases such as diabetes, cancer, and heart disease.
Strictly from a nutritional stand point almond butter just about marginally edges out the world’s most famous nut butter which is peanut. It does so because, almond butter has the highest healthy fats, with about 3 grams more of heart-healthy monounsaturated fat per serving as compared to peanut butter.It is also marginally higher again in nutrients like vitamin E, a natural antioxidant.
The ideal serving is not more than 15 grams which is about a spoonful. That one 15 gram serving contains 96 Kcal, 4 grams of protein, 3 grams of carbs, 0 sugars if you opt for the healthier unsweetened variety and 8 grams of fat.
How do you best eat it? Well, your favourite spoonful of almond butter is perfect when slathered onto apple slices or on a brown bread sandwich.Thanks to its dynamic of protein, fibre, and healthy fats combination, almond butter makes an ideal post-workout snack.
For an interesting, innovative and heart healthy almond butter recipe, click on the link below-
Cashew butters as a product in India are relatively new and people are still finding their feet around it. Nutritionists believe cashew butters to be naturally sweeter than other nut butters as is the same case with cashew as a nut. This helps in making cashew butters an ideal dessert or the perfect way to beat your sugar cravings and satiate the sweet tooth.
Once again in an ideal serving of 15 grams there is 96 Kcal, 3 grams of protein, 4 grams of carbs, 1 gm sugar if you opt for the healthier unsweetened variety and 7 grams of fat.
Cashew Butter can be used as a substitute for dairy which would normally call for milk or cream. It’s wonderful in savoury recipes such as sauces and soup as well and of course in desserts such as your favourite smoothie or cheesecake. Cashew butter is also one of the best sources of monounsaturated fatty acids, essential amino acids, and magnesium.
Probably the most decadent of the top four easily available and most consumed butters, hazelnut butter in its most original form is a treat to the senses. It is also a wonderful alternative for those good souls who may have a peanut allergy and because of which cannot eat peanut butter in any way or form.
Hazelnut butter is rich in oleic acid, a form of monounsaturated fat that may help lower your risk of heart disease and stroke as well.
In an ideal 15 gram serving of hazelnut butter there is 108 Kcal, 4 grams of protein, 1 gram of carbs, 0 sugars if you opt for the healthier unsweetened variety and 10 grams of fat.
Hazel nut butters are usually completely free of free of natural sugars and is another great source of vitamin E. Add it to your smoothie, enjoy with toast, bite with cheese, bake with it, swirl it with rich milk chocolate, cook with it, spoon it into a mug of steaming hot cocoa. The possibilities are endless!
Yes we saved the best and the most popular for last. Peanut butter has for ages been the go to spread to zing up an otherwise boring jelly sandwich. It has also been everyone’s favourite ingredient in cookies cakes and brownies. And though not as high in healthy fats and vitamin E as almond butter, peanut butter is higher in protein.
It also hasgood amounts of iron and foliates to help prevent anemia, potassium for muscles, and magnesium for bones. Peanut butter helps you sleep and is a provider of vitamin B6 and zinc for your immune system. Phew! Talk about it being loaded.
We know it’s hard to just stick to a 15 gram serving of peanut butter but that one teaspoon has 96 Kcal, 5 grams of protein, 2 grams of carbs, 0 natural and added sugar if you opt for the healthier unsweetened variety and 8 grams of fat.
Make it into a sandwich spread of choice, have it with oatmeal, or as a smoothie, make a salad dressing out of it, or make it into cookie dough; peanut butter is great for all ages and across all the culinary seasons.
Finding the ideal nut butters though can be quite a task. You want to ensure that they are naturally sweetened and made using only the finest quality of nuts and ingredients. One of the best places to pick up heart healthy nut butters free of refined sugar and packed with the goodness of flavour and nutrients is from https://www.thebutternutcompany.com/