Are Fit Butters Actually Healthy? Nutrition Breakdown

Evaluating the Health Benefits and Downsides of Fit Butters

Fit butters like FitJoy and Fitlosophy have gained popularity as a high protein, low calorie spread. But are fit butters actually healthy? Here we'll examine the nutrition profile, pros, cons, and alternatives to fit nut butters.

What is Fit Butter?

Fit butters are nut or seed butters marketed as a healthier choice than traditional peanut butter. Brands like FitJoy and Fitlosophy make fit butters with added protein, fiber, and nutrients but less total fat and calories than regular nut butters.

Fit butters are made from nuts like almonds, cashews, and sunflower seeds blended with extras like whey protein, cocoa powder, coconut, and flaxseed. This boosts the protein content while lowering overall calories.

Fit butters are lower in total fat and have half the calories of traditional peanut butter, aiming to provide protein and nutrition in a spreadable form.

Macronutrient Comparison

To evaluate the nutrition of fit butters, let's compare 2 tablespoons of a typical fit butter to regular peanut butter:

Fit Butter

• Calories: 60-80
• Protein: 5-7g
• Carbs: 5-8g
• Fat: 2.5-5g
• Fiber: 2-4g

Peanut Butter

• Calories: 190
• Protein: 8g
• Carbs: 7g
• Fat: 16g
• Fiber: 2g

As you can see, fit butters provide more protein but only 25-50% of the calories and a fraction of the total fat compared to peanut butter.

Benefits of Fit Butters

Some of the advertised benefits of fit butters include:

• Lower in calories and fat than regular nut butters
• Packed with protein to build muscle and curb hunger
• Added superfoods like flax, cocoa, chia for extra nutrition
• Contains fiber for gut health
• Smooth, spreadable texture
• No added sugars or hydrogenated oils
• Non-GMO, gluten-free, soy-free, vegan

The lower calorie count and high protein content are the main draws for those looking to manage their weight or build lean muscle mass.

Potential Downsides of Fit Butters

However, there are some potential downsides to consider with fit butters:

• Higher carb count than regular nut butters
• Added thickeners and stabilizers
• Lower healthy fat content
• Higher sodium content
• More processed and less natural
• Higher cost than peanut butter

While the overall fat and calorie count is lower, the carb content is higher due to added protein sources like whey. Fit butters also contain gums, modified food starch, and anti-caking agents not found in regular peanut butter.

The fats in peanut butter are mainly heart-healthy monounsaturated fats. Fit butters provide lower amounts of these beneficial fats.

Protein Sources to Look For

When evaluating a fit butter, check the ingredient list for these optimal protein sources:

• Whey protein - Byproduct of milk, high in BCAAs for muscle repair
• Pea protein - Vegan source, contains iron and BCAAs
• Pumpkin seed protein - Has iron, zinc, magnesium and fiber
• Hemp protein - Complete protein with omega-3s, iron, and magnesium
• Sacha inchi protein - From Peruvian plant, complete vegan protein

Whey, pea, and hemp proteins are considered the highest quality sources. Avoid fit butters with soy protein isolates.

Other Nutritious Ingredients

When used in moderation, these add-ins can boost the nutrition of fit butters:

• Cocoa powder - Antioxidants, magnesium, fiber
• Flaxseed - ALA omega-3s, fiber, lignans
• Chia seeds - Fiber, protein, calcium, omega-3s
• Coconut - MCTs for energy and metabolism
• Cinnamon - Anti-inflammatory, helps regulate blood sugar
• Monk fruit - Natural, low-calorie sweetener

But limit added sugars, oils, and unnecessary stabilizers.

Comparing Popular Fit Butter Brands

Let's evaluate some top fit butter brands based on their nutrition labels:

FitJoy Peanutter

• 70 calories
• 6g protein
• 4g fiber
• 5g sugar
• 180mg sodium

A decent option with whey protein and fiber but also added sugars.

Fitlosophy Almond Butter

• 60 calories
• 7g protein
• 4g fiber
• 1g sugar
• 260mg sodium

Higher sodium but has fiber, almonds, and pea protein.

Buff Bake Almond Butter

• 90 calories
• 7g protein
• 2g fiber
• 3g sugar
• 140mg sodium

Tasty flavor from cashews and coconut but more calories.

FitJoy and Fitlosophy seem to offer the best nutrition stats overall.

How to Use Fit Butters

Fit butters can be used in place of regular nut butters on toast, english muffins, waffles, oatmeal, yogurt, fruit, and more. Here are some recipe ideas:

• Spread on rice cakes or apples for a snack
• Swirl into overnight oats or chia pudding
• Blend into smoothies for extra nutrition
• Mix into batters and doughs like pancakes, muffins, protein bars
• Use as the protein filling in a sweet potato
• Make a sauce for stir fries or veggies with tamari, vinegar, garlic
• Add to curries, stews, and soups for a protein and flavor boost

Fit butters work well in both sweet and savory dishes. But stick to a 1-2 tablespoon serving for portion control.

Potential Health Risks

Fit butters are generally safe if you don't have any food allergies or intolerances. But here are some health considerations:

• Allergies - Contains nuts, seeds, soy, dairy. Avoid if allergic.
• Blood sugar - Added sugars and carbs may affect those with diabetes.
• Bloating - Some experience GI issues from whey protein and add-ins.
• Weight gain - Highly processed, easy to overeat. Portion control is key.
• Sodium - Those limiting sodium should compare brands and servings.

Talk to your doctor if you have any concerns about incorporating fit butters into your diet.

Natural Nut Butter Alternatives

Instead of processed fit butters, try these nourishing, natural nut butter options:

• Almond butter - Creamy, mild flavor. Has protein, vitamin E, magnesium.
• Cashew butter - Sweet, buttery flavor. Good source of magnesium, iron, zinc.
• Pistachio butter - Subtle nutty flavor. Has protein, fiber, antioxidants.
• Walnut butter - Robust, earthy flavor. High in omega-3s, protein, minerals.
• Sunflower seed butter - Distinct, nutty taste. Protein, vitamin E, magnesium, selenium.
• Hazelnut butter - Rich, sweet flavor. Packed with healthy fats, fiber, vitamin E.

Look for options with minimal added oils, sugars, and salts.

Make Your Own Fit Butter at Home

For the freshest taste and ingredient control, make your own fit butter at home. Here is an easy recipe to try:

Ingredients:

• 1 cup unsalted nuts or seeds like almonds or sunflower seeds
• 2 tbsp chia, hemp, or pumpkin seeds
• 1-2 tbsp coconut oil or ghee
• 1 scoop vanilla plant-based protein powder
• Pinch of sea salt
• 1 tsp cinnamon
• 1 tbsp cocoa powder or cacao nibs, optional

Instructions:

1. Toast the nuts/seeds in a dry skillet over medium heat for 3-5 minutes.
2. Add all ingredients except cocoa powder to a food processor.
3. Blend, scraping down sides as needed, until smooth and creamy.
4. Stir in cocoa powder or cacao nibs if using.
5. Enjoy immediately or store in an airtight container for 1-2 weeks.

Get creative with your own fit butter blends using your favorite nuts, seeds, and superfoods!

The Bottom Line

Fit butters can offer more protein and less total fat compared to regular nut butters. But they are more processed, can be high in added sugars, and don't provide as much heart-healthy fats. Fit butters in moderation can be included as part of an overall balanced diet, especially for those looking to manage calories or increase protein intake. But natural nut butters still reign supreme in terms of minimal ingredients and nutritional benefits.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.