With so many nut butters on the market, which one should you
choose? Here are my six top picks:
Natural peanut butter: 190
calories for 2 TB, 2.5 grams of saturated fat, and 8 grams of protein. Look for
the word “natural”. The ingredients’ label should list only peanuts and minimal
salt. Stay away from those with hydrogenated vegetable oil, which raises LDL
cholesterol and can increase inflammation. My favorite brand is Teddies Super
Chunky Unsalted. Hint: Open, stir, and store it upside down in the cupboard so
the oil does not come to the surface.
PB2 (powdered peanut butter that
you can mix with water or add to smoothies or oatmeal): 2 TB have just 45
calories and 5 grams of protein. This stuff is delicious! Great to mix with
water in a small bowl and then dip apples or banana slices. I love to add it to
my morning protein shake. It contains no saturated fat either.
Almond butter: 180 calories for 2
TB, 1.5 grams of saturated fat, and 6 grams of protein. My favorite is Barney
Butter, although I find the taste a little bland. You can also buy almond
butter in 2 TB portable packets, which come in handy when you are on the road
or just want to control your portion size.
Sun butter (made from sunflower
seeds): This delicious butter contains 200 calories for 2 TB, 1.5 grams of
saturated fat, and 7 grams of protein. My favorite is SunButter Natural
Sunflower butter. I really enjoy Sun
butter on an English muffin. It’s a little pricey, but it’s worth it.
Soy nut butter: 200 calories for 2
TB, 8 grams of protein, and 1.5 grams of saturated fat. My favorite is Wow
Butter.
Cashew butter: 190 calories for 2
TB, 3 grams of saturated fat, and 6 grams of protein. My favorite is Woodstock
Smooth Cashew Butter. Like almond butter,
I find cashew butter a bit bland.
So, choose your favorite nut butter, but make sure there is
no added sugar, salt, or hydrogenated vegetable oil. 1-2 tablespoons are a
reasonable serving and the protein and fiber will help keep you full. Do a
taste test and let me know which one you like best. __Lisađź’–
