The Health Benefits of Nut Butter

The Health Benefits of Nut Butter
Presented by Spartan Training®

Which Nut Is Best?

Nuts have been a staple snack of choice for many years. In most recent years, they have increased in popularity as people come to understand the heart health benefits of the fats and fiber found within the satisfying crunch or in a smooth nut butter.

There are multiple varieties of nuts available on the market and in a variety of flavors. Consumers often wonder which nut is the best choice.

A comparison of the most common nuts helps us to understand that they each have their own unique benefits and flavors. Below is a comparison of the most common selections available.

Nut (1oz) Calories Protein (g) Unsaturated Fats (g) Saturated Fat (g) Fiber (g) Calcium* (mg)
Almond   163 6 12 1 3.5 75
Walnut 185 4.3 16 1.7 1.9 28
Pistachio 159 5.8 10.7 1.6 2.9 30
Macadamia 204 2.2 17 3.4 2.4 24

*Calcium is a common nutrient of concern for vegetarians and vegans

So which nut is best? They all are! The key to eating truly nutritiously and maintaining a healthy diet in the long term comes from variety.  All of the nuts listed above contain valuable micronutrients potassium, magnesium, zinc, iron, and b vitamins.

Health Benefits

Heart Health: Nuts, like the ones highlighted above are cholesterol and sodium free. They also contain unsaturated fats which help your overall cholesterol numbers. Nuts also contain antioxidant vitamin E.

Energy: Nuts are sources of essential nutrients that help convert food into fuel. They also contain fiber which helps slow digestion, providing sustained energy.

Diabetes: Nuts are low glycemic, helping to control blood sugar regulation. They are low in carbohydrates and also contain magnesium, which helps blood sugar regulation

Bonus: Nuts are shelf stable, making them an awesome travel snack. Try these easy combos:

  • 1 medium apple + 1oz almonds
  • 1 medium banana + 1oz Plant Protein + Probiotic Almond Butter from YumButter

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