nut butter

Think Outside the Box with Nut Butter

peanut butter and banana toast

Nut butter is one of the healthiest and most versatile ingredients in your kitchen - are you using it to its full potential? Today I am doing a deeper dive into the health benefits of this superfood staple plus an overview of its many culinary uses outside of the classic PB&J.

The Health Benefits 

While protein is generally the frequently cited nutritional quality of nut butter, there are so many more reasons for incorporating it. First, nuts are commonly known as being a rich source of “healthy” fat (the good stuff). In technical terms, most varieties are comprised of mostly monounsaturated fat, also known as the “good” fat that has a beneficial effect on our blood cholesterol levels by lowering LDL levels and simultaneously increasing our HDL levels.

According to the literature, adding nuts daily can also slash your risk for developing heart disease, decrease your risk for type 2 diabetes, total cancer and all-cause mortality. The mechanisms behind these benefits are not entirely known, but science suggests that nuts have a beneficial effect on inflammatory markers which are a contributing factor to several chronic diseases. Many varieties of nuts are also high in magnesium which is beneficial for heart health. Plant sterols and their beneficial effect on endothelial function may also play a role.

It's also hard to ignore that many of the world’s most well-researched eating patterns include nuts as a staple including the highly regarded Mediterranean diet, the blood-pressure lowering DASH plan, and one that has been gaining popularity in recent years - the MIND diet - which may be effective in decreasing risk for developing Alzheimer’s disease later in life. Suffice to say, most of us should be eating more nuts and seeds (unless you have an allergy of course) and nut butters can be a fabulous and delicious way to accomplish this. 

But does it cause weight gain?

This is your friendly reminder that fat is not the dietary villain it was once made out to be. In fact, fat provides greater satiety, adds flavor and a pleasant mouthfeel to any dish and a small amount goes a long way on the flavor front. Contrary to what was once thought, consumption of nuts and nut butters is actually associated with improved weight control, likely because of the fiber and fullness factor.

When targeting real food sources of fat (as opposed to highly processed snacks or fast food) fat content is not something that the general healthy person needs to stress over, especially if you are filling your plate with a diverse selection of foods and are mindful of the types of fat you are regularly consuming. Of course with most foods, moderation is key as nut butter is calorically dense.

Not sure what a standard serving of nut butter looks like? Break out the measuring spoons to give yourself a visual the first few times, then you can eyeball it from there. Think of a two tablespoon portion to be about the size of a golf ball for reference.

Going Beyond Peanut

Now, the small corner of a grocery store shelf that was once filled with the brands of your childhood now takes up almost an entire aisle in the modern supermarket. In addition to the classics you will find a plethora of varieties and flavor combinations including peanut, almond, walnut, sunflower seed, sesame seed (most commonly referred to as tahini) and even hazelnut, many of which often incorporate fun, indulgent and/or “superfood” mix-ins. Anything from cocoa powder to cinnamon raisin, honey to maple syrup to white chocolate and even coffee beans are used as flavor enhancers. The fancier the add-ins, the pricier it usually is so there’s no shame in keeping it simple.

Curious about the differences? Here are six different nut butters you might come across along with nutrition highlights and primary uses for each:


  • Nutrition highlights: peanut butter is the highest protein choice with 8 grams per two tablespoon serving.
  • Primary uses: smear it on a honeycrisp apple, try it in a smoothie, or use it as the base of a sauce for Asian noodle dishes (I recommend creamy for this).


  • Nutrition highlights: almond butter is a good source of hard-to-come-by magnesium, a mineral that supports the immune system and helps regulate blood glucose. Almond butter is also a good source of vitamin E, which is also an antioxidant.
  • Primary uses: drizzle it over oatmeal, use as a dip for sliced pears, or as a binder and thickener in baked goods and energy balls.


  • Nutrition highlights: in addition to all of the usual suspects, walnuts are unique because they contain alpha-linolenic acid (ALA), the plant source of omega-3 fatty acids which are anti-inflammatory and beneficial for brain health.
  • Primary uses: since walnut butter tends to have a thicker, more grainy texture than some of the other options, try it as a spread on toast or straight up.


  • Nutrition highlights: sunflower seed butter provides zinc, in addition to folate and vitamin B6 (both of which help form red blood cells).
  • Primary uses: sunflower seed butter is a great alternative for anyone with peanut or tree nut allergies and can be substituted in any of the above scenarios. 

Sesame (Tahini)

  • Nutrition highlights: good plant-based source of calcium along with magnesium and iron.
  • Primary uses: salad dressings or sauces, as a key ingredient in hummus, or to add a savory element to traditionally sweet snacks (like these - hello!).
sweet potato with tahini sauce


  • Nutrition highlights: rich in iron, magnesium and vitamin B6
  • Primary uses: since hazelnuts are most commonly associated with chocolate versions, spread it on strawberries to satisfy your sweet tooth while still reaping some nutritional benefits at the same time.

Should I Go Raw?

Some wonder if the nutrient profile is impacted by processing methods and like any food on the market, the answer is… sometimes. Have you ever noticed that most nut butters are available in “raw” versions in addition to their conventional counterparts? This essentially means that the nut or seed did not undergo any sort of roasting process before it was grinded down into the final product.

In terms of which one is the nutritionally superior choice, heat doesn’t seem to make a significant impact on macro or micronutrient content. However, heat can release potentially harmful compounds (as is the case with most foods when exposed to high heat). In the amount that nut butter is traditionally consumed, this shouldn’t be worrisome to the average person. Raw versions are also significantly more expensive and go rancid quicker, so if that deters you from purchasing it, go for the roasted over avoiding nut butter altogether because #healthbenefits. Experiment with the flavor profile of each as they are a quite different from each other.

Culinary Potential

Besides being a portable, shelf-stable and convenient source of protein, nut butters also have serious culinary appeal for use in all sorts of different recipes. Making nut butter from scratch is fairly straightforward, although a bit messy and time-consuming (and hey, the store-bought version is pretty darn convenient and affordable so I won’t judge if you opt for that instead). 

Some lesser known ways to incorporate it include sauces and dressings, stirring in to soups for creaminess and nuttiness, or adding it to smoothies for extra nutrition. You can also incorporate it into your favorite baked goods for a thickening agent and an extra boost of heart-healthy fat, fiber and protein.

This peanut butter banana muffin in particular puts a healthy spin on a classic, using natural peanut butter, flax seed and greek yogurt to pump up the nutrition. There's just enough chocolate chips to add some sweetness without making them dessert and it might just be your new favorite grab-and-go breakfast option in a pinch. Pro tip: pair it with a hard-boiled egg or two and a piece of fresh produce on your way out the door for even more staying power.

peanut butter banana chocolate chip muffins

Choose Wisely

While there is definitely no shortage of options to choose from when in the market for nut butter, remember to keep in mind that many of the available versions can be more dessert-like than breakfast staple and it’s a good idea to be mindful of that. No "good" or "bad" necessarily, but it's always helpful to be in the know.

In addition to sugar content, checking for nut butters free of added oils is another way to make sure you are getting the most bang for your buck nutritionally without extras that have a potentially negative impact on health (we’re looking at you, partially hydrogenated). While those chocolate and honey studded versions can be a fun treat, a good rule of thumb is to keep it simple for your go-to spread of choice for daily use. Nuts or seeds, plus some salt to bring out the flavor, are really the only must-have ingredients. And why mess with a good thing?

Have a favorite nut butter? Tell Me about it in the comments along with how you love to use it!


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