What is nut butter? What are its many benefits for health? How can you prepare it at home? And what do you need to know about its harm? Read the article to know more:
Nut butter may have various benefits for your body, so let’s learn about this butter and its benefits in the following:
What is meant by nut butter
what exactly is nut butter ?
Nut butter is one of the many delicious types of nut butter. This butter is made by grinding hazelnut kernels into an easy to spread paste that can be included in your daily diet and dishes in many ways. Natural nut butter can be used as a healthy alternative to nut butter.
And Natural nut butter may have many benefits for your health, many of which are attributed to the richness of this butter in folate and healthy fats, but it should be noted that the amount of protein in nut butter is less than in some other types of nut butter.
But you have to be careful with nut butter, as many of the available types of this butter often contain unhealthy additives that may make it a food rich in calories and harmful substances. For example, many types of commercial nut butters contain a high percentage of unhealthy fats. Such as: palm oil, sugar.
Nut butter benefits
Homemade natural nut butter may have many benefits for your body, as follows:
Supporting the health of the fetus during pregnancy
Natural nut butter is an excellent source of folate in particular, and this type of vitamin is an important nutrient in pregnancy in particular, as folate can help maintain the healthy development of the fetus, especially with regard to the development of the nervous system of the fetus.
Therefore, pregnant women usually recommend eating natural sources of folate, such as: hazelnuts, and products made from it, such as natural nut butter.
Maintaining the health of your heart and blood vessels
Natural nut butter can support your circulatory system in more ways than one. This butter is rich in nutrients important for your heart and arteries as well, such as:
- Vitamin E and many other important antioxidants, which may help fight infections and lower cholesterol levels.
- Healthy fats, as hazelnuts are the second most popular type of nuts rich in monounsaturated fats, especially omega-9 fatty acids, and these may help regulate blood pressure levels, and maintain a healthy circulatory system in general.
- So, eating this type of nut butter may help stave off many diseases of the circulatory system and make you less susceptible to them.
Improve blood sugar level
Eating this type of nut butter can help you control and maintain blood sugar levels, as this butter is rich in substances that may benefit blood sugar, such as oleic acid, and these substances may help:
- Reduce high blood sugar.
- Improve levels of insulin sensitivity.
Therefore, natural nut butter may be particularly suitable for diabetics, and eating it can help make a person less likely to develop type 2 diabetes.
One of the most prominent benefits of hazelnuts and its natural products is that it may help to resist various types of cancer, such as: colon cancer and skin cancer, as hazelnuts contain important antioxidants, such as:
- Manganese superoxide dismutase: A natural enzyme that may help fight oxidative stress, which may reduce the chances of developing cancer. And
- Vitamin E: A vitamin that may help protect cells from damage that may cause cancer.
- Proanthocyanidins: These are important compounds that may help treat or fight some types of cancer.
Other Nut Butter Benefits
Natural nut butter may also have other benefits, such as:
- Improve sperm health. Generally eating nuts, including hazelnuts, can help improve sperm quality and increase sperm count.
- Maintaining a healthy weight, and providing the body with the energy it may need to complete many tasks and activities.
- Reduce anxiety levels.
- Regulating digestion and excretion, the fiber content of hazelnuts may help combat constipation.
Lower cholesterol and support the heart
One of the most prominent potential health benefits of nut butter is specifically related to the heart and arteries. Walnuts are rich in healthy unsaturated fats, such as alpha-linolenic acid, which is a type of omega-3 fatty acid.
It should also be noted that the nuts from which this butter is made contain the highest percentage of omega-6 and omega-3 acids among all types of nuts in general.
And Due to the abundance of healthy fats in walnuts, eating natural nut butter can help:
- Reducing the level of harmful cholesterol in the circulatory system, and raising the level of good cholesterol in return.
- Improving vascular function.
- General resistance to infections.
- So, eating nut butters may make you less prone to cardiovascular diseases, such as a heart attack.
Boost cognition and improve brain health
Nut butter made from natural raw walnuts contains a special blend of nutrients important for brain health, such as: omega-3 fatty acids, such as alpha-linolenic acid, iodine, and selenium.
Therefore, eating this butter in moderation can support the health and function of the brain due to the ability of its natural composition to:
- Improve memory, raise levels of concentration.
- Reducing symptoms associated with some cognitive disorders, such as: dementia and epilepsy.
Promoting reproductive health for men and women
Nut butter can help support reproductive health for both sexes. Eating nut butters and the natural butters made from them may contribute to:
- Raising male fertility levels, by enhancing the health of sperm in relation to the following: speed, quantity, quality and motility.
- Supporting the health of pregnancy after it occurs, by providing the pregnant woman with a good amount of vitamins of group B, which may help support the healthy development of the fetus.
Strengthening the bones of the body
Nut butter may help promote the health of your bones. The nuts from which butter is made contain important nutrients for bones, such as:
Copper: This mineral helps manufacture collagen and elastin, which are important for the regeneration of various body tissues, such as bone tissue. Severe copper deficiency is often associated with osteoporosis and a higher chance of osteoporosis.
Manganese: This mineral helps to enhance the absorption of calcium, which is important for bones, and this mineral can also reduce the chances of developing osteoporosis, especially when taken with copper and calcium.
Other minerals and nutrients, such as: the minerals copper and phosphorous that are important for maintaining bone health, and healthy fatty acids that may enhance calcium absorption.
Enhance hair beauty and skin freshness
Eating nut butter can bring back the beauty of your hair and skin with many benefits, as nut butter contains:
- Important vitamins for the skin, such as vitamin E, which may help protect the skin from free radical damage.
- A high level of healthy fats, antioxidants and other important nutrients, which may help: Strengthen follicles and treat dandruff.
Cleaning the gut of waste
Eating nut butters regularly and in moderate amounts can help improve the health of your digestive system, by:
- Improving the ability of the gut to get rid of toxins and waste accumulated in it, and relieving constipation.
- Enhancing the numbers of some beneficial bacterial strains in the intestine.
Other Nut Butter Benefits
Here are some additional benefits of nut butter:
- Resistance to certain types of cancer, such as: breast cancer, prostate cancer, and pancreatic cancer.
- Reducing the chances of developing type 2 diabetes.
- Other benefits, such as: improving the ability to fall into a deep sleep, strengthening the body’s immune defenses, and losing excess weight.
How to prepare nut butter
Here are the details for this simple recipe:
- Prepare two cups of raw hazelnuts.
- The raw hazelnuts are spread out on a tray, and then put into the oven to be roasted.
- While in the oven, the hazelnuts are flipped only once.
- The hazelnuts are removed from the oven after a third of an hour, and the hazelnuts are placed on a clean towel.
- Hazelnuts are rubbed by hand to get rid of their delicate peels after the temperature has decreased.
- Put the roasted hazelnuts after they have cooled completely in a food processor, and grind for two minutes.
If you want to make homemade nut butters that mimic the taste of some common chocolate fats, you can add natural cocoa powder to the nut butter.
Hazelnut butter side effects
is nut butter healthier than butter ?Nut butter may have some harm, as eating it can cause the following:
- An allergy that may be serious, and this allergy may be an allergy to nuts only, or it may be a general allergy to various types of nuts.
- Weight gain, especially when eating nuts and their products in excess.
- To get the maximum benefit, it is best to eat only natural nut butters that are free of additives and avoid ready-made ones that may contain unhealthy additives.
Almond butter benefits
Almond butter has many amazing and important benefits, the most important of which are:
1. Losing excess weight
Almond butter contains high amounts of healthy dietary fiber and protein for a relatively few calories.Therefore, almond butter is one of the foods that support the weight loss process by promoting the feeling of satiety for longer hours during the day and slowing down the digestion process.
2. Controlling blood sugar
Eating almond butter may help keep blood sugar levels in check and regulate, which is especially beneficial for people with diabetes or those who have a high chance of developing diabetes.
Eating almond butter helps prevent a sudden spike in blood sugar, which can be dangerous.
3. Improve skin health
Because almond butter is rich in antioxidants and vitamin E, regular consumption of almond butter helps improve skin health and fight signs of aging, wrinkles and liver spots.
4. Promote heart health
Almond butter contains high levels of healthy monounsaturated fats, which help reduce harmful cholesterol levels and fortify the heart against many different problems, such as: atherosclerosis, seizures, and strokes.
5. Build muscle
Almond butter is one of the excellent foods for building muscle, which makes it especially important for those who practice sports and bodybuilding, due to its high levels of dietary fiber, vitamins and minerals.
6. Promote metabolism
Because almond butter contains relatively large amounts of healthy fats and proteins, the energy it gives the body is better than the energy that carbohydrates can give the body.
Therefore, eating almond butter is especially beneficial for the metabolic processes in the body and adjusting its speed to a healthy pace that prevents the accumulation of fat and helps provide the body with energy for a longer time.
7. Improve the health of the digestive system
Almond butter improves digestion and strengthens the digestive system in general due to its ability to positively affect beneficial gut bacteria, which protects the digestive system from infections.
8. Fighting chronic diseases
It has been found that almond butter has the ability to fight free radicals that can cause many chronic diseases including serious infections, obesity and cancer.
9. Promote bone health
Almond butter contains about 5% of the recommended daily amount of calcium, which is necessary for bone health, in addition to containing magnesium, which helps the body absorb calcium better.
Peanut butter benefits
is nut butter healthier than peanut butter ?
These are the main benefits of peanut butter:
1- A source of energy and nutrients
Peanut butter provides us with three important basic elements: proteins, carbohydrates, and fats.Each 100gm contains:
- 20 grams of carbohydrates, which make up 13% of calories, 6 of which are fiber.
- 25 grams of protein, which makes up 15% of the calories, which makes it a higher source of protein when compared to other plant foods.
- 50 grams of fat, which makes up about 72% of calories.
- Peanut butter is also a source of energy, as it provides us with about 588 calories in every 100 grams of peanut butter.
2- Rich in vitamins and minerals
Peanut butter is rich in a group of vitamins and minerals, and every 100 grams of it provides us with:
- 45% of the daily requirement of vitamin E.
- 67% of the daily requirement of vitamin B3 (niacin).
- 27% of the daily requirement of vitamin B6.
- 18% of the daily requirement of folic acid.
- 39% of the daily requirement of magnesium.
- 24% of the daily requirement of copper.
- 73% of the daily requirement of manganese.
Peanut butter also contains a good amount of vitamin B5, iron, potassium, zinc and selenium.
3- Disease-resistant materials
Peanut butter contains a range of bioactive nutrients, which can have some health benefits according to studies. They contain:
Antioxidants: such as P-coumaric acid, which may have anti-cancer properties.Resveratrol, which may reduce the risk of cardiovascular disease.Small amounts of Coenzyme Q10 (Q10): An important nutrient in metabolism and energy production.Small amounts of beta-sitosterol: a nutrient that may have anti-cancer properties.
4- Weight loss
Several studies have indicated that peanut butter may help significantly to lose excess weight and maintain a healthy weight, and this may be due to the fact that peanut butter is satiating and suppresses the appetite due to its richness in fat and fiber.
5- Controlling blood sugar
Peanut butter is low in carbohydrates while high in fat, protein and fiber, which means that peanut butter does not cause any sudden spikes in blood sugar levels.
6- Promote heart health
Peanut butter contains nutrients that are especially important for heart health, such as vitamin A, magnesium, niacin and some very healthy fats.
Therefore, eating it in moderation and regularly may help prevent heart disease and improve and strengthen the heart in general.
Peanut butter side effects
Here are the most important dangers, caveats, and things to be aware of about peanut butter:
1- It is not considered a substitute for meat
Although peanut butter is an excellent source of protein, it is not a source of essential amino acids such as lysine.
So eating it alone will not suffice and you should eat other sources of protein from rich animal foods such as meat or cheese.
2- High calorie content
100 grams of peanut butter contains 588 calories, but it is not considered as nutritious compared to low-calorie plant foods such as spinach or broccoli.
3- Serious health problems
Peanut butter is a potential source of aflatoxin. Peanuts grow underground which can make them susceptible to fungal infections and are a source of a toxin carcinogen known as aflatoxin, which may:
- Linked to liver cancer.
- Cause stunted growth in children.
- cause mental retardation.
- Despite the positives that peanut butter has, it has some negatives, so we recommend that you eat small, moderate amounts of it to get all the benefits away from any harms.