Discover the Best Low Carb Nut Butters for Health

Discover the Best Low Carb Nut Butters for Health Benefits

Nut butters like peanut butter offer a creamy, protein-rich alternative to spreads like jam or honey. But many commercial nut butters contain added sugars and oils that undermine their nutritional value. Low carb nut butters avoid these unnecessary additives, providing a tasty source of healthy fats, fiber, vitamins and minerals.

What are Nut Butters?

Nut butters are pastes made from nuts like peanuts, almonds, cashews or hazelnuts that have been roasted and ground into smooth, spreadable products. Some versions contain added oils, sweeteners, or even chocolate or coffee flavors.

Natural nut butters provide the nutritional benefits of whole nuts in an easily digestible form. They supply plant-based proteins, fiber, unsaturated fats, and a range of vitamins and minerals. Nutrient profiles vary based on the type of nut used.

Benefits of Low Carb Nut Butters

Choosing low carb nut butters that avoid added sugars, oils or unnecessary ingredients provides the most benefits:

• High in protein for satiety and muscle maintenance
• Healthy unsaturated fats support heart health
• Fiber aids digestion and regulates blood sugar
• Vitamins and minerals strengthen immunity and bones
• Portable, shelf-stable and easy to eat
• Naturally sweet and creamy flavor

Peanut butter and other low carb nut butters can support weight management, blood sugar control, heart health and nutrition goals.

Nutritional Profile of Popular Nut Butters

Here is how the most common nut butters compare nutritionally:

Peanut Butter

Per 2 tablespoons serving:

• 188 calories
• 8g protein
• 16g fat
• 2g fiber
• Potassium, magnesium, folate

Almond Butter

Per 2 tablespoons serving:

• 180 calories
• 8g protein
• 16g fat
• 3g fiber
• Calcium, iron, vitamin E

Cashew Butter

Per 2 tablespoons serving:

• 180 calories
• 5g protein
• 14g fat
• 1g fiber
• Zinc, magnesium, vitamin K

Hazelnut Butter

Per 2 tablespoons serving:

• 178 calories
• 3g protein
• 17g fat
• 2g fiber
• Vitamin E, thiamine, manganese

While nutrition profiles differ, all provide healthy fats, plant protein, vitamins and minerals in a low carb food.

Choosing the Healthiest Low Carb Nut Butter

Watch out for the following when selecting a nut butter:

• Added sugars - honey, corn syrup, etc. Check labels for total carbs.
• Extra oils - palm oil or vegetable oils added to creamy texture.
• Partially hydrogenated oils - source of trans fats to avoid.
• Added salt - excessive sodium content.
• Fillers - corn starch, soy protein, etc.

Stick to products with nuts as the sole or primary ingredient. Natural, no-stir and organic nut butters are good options. Grinding your own fresh nut butter can provide ultimate quality.

Incorporating Nut Butters Into a Low Carb Diet

There are many tasty ways to eat nut butters while staying low carb:

• Spread on celery stalks or cucumber slices.
• Stir into plain Greek yogurt for extra protein.
• Blend into smoothies or protein shakes.
• Mix into chia pudding or cottage cheese.
• Thicken sauces, dressings and dips.
• Make candies with coconut oil and zero-carb sweeteners.
• Add richness to soups and stews.
• Use as a topping for baked goods made with almond or coconut flour.

Nut butters can be used to create satisfying snacks, fat bombs, desserts and more within a low carb eating plan.

Storing and Safety Tips for Nut Butters

To maintain freshness and prevent spoilage, store nut butters properly:

• Refrigerate after opening. The oils can go rancid at room temp.
• Transfer to airtight containers to prevent moisture absorption.
• Use within 3-4 months for best quality and safety.
• Discard if smell, color or texture seem off.
• Choose single-serve packets when traveling.
• Keep away from extreme heat.

Nut butters generally provide a low risk food safety-wise. But young children can choke on thick nut butter. Supervise use and spread thinly.

Make Your Own Low Carb Nut Butter

Making homemade nut butter only requires 2 ingredients - nuts and a food processor or high speed blender like a Vitamix. Any type of raw or roasted unsalted nuts will work.

Basic Homemade Nut Butter Recipe

Ingredients:

• 2 cups raw or roasted unsalted nuts
• Pinch of salt (optional)

Instructions:

1. Place nuts in food processor or blender.
2. Blend 3-5 minutes until smooth and creamy, stopping to scrape sides.
3. Add pinch of salt if desired.
4. Store refrigerated up to 1 month.

Get creative by adding cinnamon, cocoa powder, vanilla or other low carb flavors. Homemade allows full control over ingredients for a custom nut butter.

Peanut Butter: An American Classic Loaded with Nutrition

Peanut butter has held a cherished place in American pantries and lunches for over a century. This paste made from ground, roasted peanuts delivers a popular creamy or crunchy spread boasting ample protein, fiber, antioxidants and healthy fats.

Brief History of Peanut Butter

Peanut butter origins trace back to Ancient Incas making peanut paste. But it was first introduced to America in the late 1800s. Key events in peanut butter history include:

• 1890 - Peanut butter patented as a "nutritious and wholesome food product" by Dr. John Harvey Kellogg.
• 1895 - Dr. Kellogg serves peanut butter to patients at his sanitarium.
• early 1900s - Peanut butter sold as a protein-rich health food item.
• 1922 - Joseph Rosefield changes peanut grinding method, creating a smooth modern peanut butter consistency.
• 1928 - Skippy brand peanut butter created by Rosefield, becoming the leading national brand.
• 1940s onward - Peanut butter popularity explo

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.