Healthy Fats, Happy Body: Nut Butters For the Win!
Packed with healthy fats, protein, vitamins, and minerals, nut butters can support heart health, brain function, and sustained energy level.
Ready for some healthy snacking? Gone are the days of poo-pooing fats. Fats are an integral part of our human anatomy and function when ingested with intention and not mixed with raw sugars.
Healthy fats such as nut butters are a delicious and nutrient-dense addition to the diet, offering significant health benefits for us especially as we age. Packed with healthy fats, protein, vitamins, and minerals, nut butters can support heart health, brain function, and sustained energy level. The monounsaturated fats found in almond, cashew, and peanut butter help lower bad cholesterol (LDL) while boosting good cholesterol (HDL), reducing the risk of cardiovascular disease. Additionally, these healthy fats and proteins help stabilize blood sugar levels, which is especially beneficial for those managing diabetes or prediabetes. Nut butters are also rich in magnesium and vitamin E, which support bone health, muscle function, and skin elasticity.
Healthy Fats Made Easy
Incorporating nut butters into meals is easy and versatile. Here are some ideas:
Smoothie Booster: Add a spoonful of almond or cashew butter to your morning smoothie for a creamy texture and extra protein.
Nut Butter Dressing: Blend nut butter with a splash of soy sauce, lemon juice, and honey for a flavorful salad dressing or dip for fresh vegetables.
Energy Bites: Mix nut butter with oats, flaxseeds, and a touch of maple syrup to create no-bake energy bites, perfect for a healthy snack. Check out my go-to recipe Here.
Spread on Whole Grain Toast: Top a slice of whole-grain toast with nut butter, sliced banana, and a sprinkle of chia seeds for a satisfying, nutrient-packed breakfast.
Curry Peanut Sauce: Add a blob of nut butter to an Indian curry sauce to give it a little nutty creaminess and a boost of protein and fats.
By including nut butters in their diets, we can enjoy the health benefits while indulging in flavorful, versatile dishes. Learn more about the clinical research backing up nut butters Here.
Author Perspective
When shopping for healthy nut butters, READ THE INGREDIENTS LIST. Personally I buy Organic Peanut or Almond butter. Aldis has a brand I buy most of the time due to the lower cost. If I’m feeling the urge, I’ll splurge on NuttZo brand (sold in Publix and online at Thrive Market or Amazon) which is packed with a combination of seeds and nuts. I prefer crunchy over creamy because most of the time the creamy butters have added Palm Oil, Sunflower Oil and other additives. The ingredients should only have the nut and perhaps salt.
Are you interested in other easy ways to add more healthy foods to your diet? Check out more of my eating well articles Here.
Kristina McInerny
About the Writer:
Kristina McInerny has been diabetic for over 25 years and has been a Certified Optavia Coach for 3 years. Formerly, she was an IT Project Manager with an MBA in Business and needed a new focus in retirement. She chose health coaching; teaching healthy habits and coaching people to fuel a healthy future.
Kris lives in Hendersonville, NC in the summers and in St. James City, FL in the winters. Her hobbies include hiking, traveling and playing pickleball and ping pong with her husband Matt as well as volunteering at C.O.A. in NC and P.I.C.C. Thrift Mall in FL. She manages a few websites on the side to keep her tech skills up to date.
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